Menopause, a stage in life when age changes, is a stage when sex hormone secretion changes from more to less. Therefore, men and women have menopause, the Yellow Emperor's Classic of Internal Medicine said that women seven seven men eight eight kidney loss (women 49 years old, men 64 years old.), that is, around this age women began to menopause men began to impotence and other symptoms of the decline of the reproductive system. That is to say, at this age or so, women begin to menopause men begin to impotence and other symptoms of decline in the function of the reproductive system. Because of the decline in sex hormones, endocrine disruption phenomenon. In mild cases, the menopause passes in a mild manner. In severe cases, menopausal syndrome occurs. Hypertension, diabetes mellitus and hyperlipidemia in this period due to endocrine disorders appear metabolic syndrome and performance. Therefore, both men and women must pay attention to the diet at this age. First of all, to eat food containing sex hormones, supplemental sex hormones; such as women eat more estrogen-containing soybeans, men should eat more testosterone-containing foods such as animal testicles. Secondly, we should eat food with high calcium content. Due to the reduction of sex hormone secretion, calcium will be free from the bone into the blood, osteoporosis and hyperplasia. Thirdly, we should eat less high sodium, high fat, high sugar foods such as salt, monosodium glutamate, etc., as well as animal offal, cream products, fried foods and foods with high sugar content to prevent diabetic hypertension from occurring or aggravating.

In this period, there are a lot of indicators high is not normal in the normal phenomenon, must be recognized, with the increase in age, the body's internal organs also began to aging, is a "natural phenomenon", to have a good attitude, will be successfully through the menopause.

With age, every woman has to go through menopause. During the menopausal stage, due to the gradual decline of ovarian function, the levels of estrogen and sex hormones in the body will be drastically reduced, and it is impossible to avoid a wide range of discomforts and health problems, as well as elevated blood pressure and blood sugar levels.

A major factor in elevated blood pressure and blood sugar during menopause:

During menopause, a woman's ovaries stop producing sex hormones, and the body will then leave this job to theadrenal glandto operate.

If the patient has blood sugar problems, has an irregular lifestyle and is under stress, the adrenal glands are unable to regulate properly, which can lead to increased blood pressure and blood sugar levels.

In addition, fat metabolism is affected by the decline in sex hormones, theFat can accumulate around the belly.to assist the adrenal glands in producing adequate amounts of female hormones. That is why we often see some middle-aged and older people develop weight loss after menopause.

What should I do to watch my diet now that I'm in menopause and my blood pressure and blood sugar are at critical levels?

As estrogen rapidly drops to very low levels in menopausal women, the benefits of estrogen to the body disappear, and various body functions may be affected, such as bone density decreasing, heart and blood vessels becoming fragile, and skin aging accelerating. If women do not maintain these specific body functions, health problems may ensue.
1. Protein supplementation

Menopausal women should eat more food with high protein content, because with the degeneration of the gonads during menopause, other tissues and organs also gradually degenerate. Therefore, high-quality proteins, such as milk, eggs, lean meat, fish, poultry and soy products, should be used in the diet.

The subject mentioned eating protein powder, protein powder is generally used to purify soy protein, or casein, or whey protein, or a combination of these proteins constitutes the powder, its use is for the lack of protein to supplement the individual protein, this supplement is not recommended for healthy people to use, can be supplemented through dietary supplements.

2. Eat more fresh vegetables and fruits

Generally speaking, fresh vegetables and fruits, rich in dietary fiber, can replenish the vitamins needed by the body, but also low-calorie food to avoid our weight gain such as tomatoes, greens, carrots, red oranges, grapefruit, peaches, and sand nuts. You can eat more in moderation, and fruits can be eaten, but pay attention to moderation, especially some high-sugar fruits, if the blood sugar metabolism has been abnormal friends, you may want to eat less.

3、Staple food pay attention to coarse and fine combinations

Buns, rice and other staple foods are generally made of fine grains such as refined rice and white flour, although more easily digested, but also more likely to raise blood sugar. And for some dietary fiber-rich coarse grains cereals, such as wheat, beans, rice bran, wheat bran and other foods is much less impact on blood sugar, if you can use coarse and fine with the way, not only can enhance the sense of satiety, but also help to strengthen the control of blood sugar and weight.

4. Increase intake of B vitamins

Due to the decline in hormones, menopausal women may experience mental as well as neurological maladies such as mood swings, insomnia, and memory loss.

Eating foods rich in B vitamins such as animal liver, lean meats, rice bran, and wheat bran in your daily diet can help relieve nervous as well as mental discomfort.

5. Calcium-rich foods

After menopause, the body's metabolic energy declines, and if the supply of nutrients is insufficient, calcium-deficient osteoporosis and other nutritional deficiencies will occur. In the diet, attention should be paid to supplementing calcium-rich foods, such as beans, shrimp, milk, black sesame and so on. On the other hand, you should eat less or no animal fats and foods high in cholesterol, and also consider eating more miscellaneous grains.

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With age, every woman has to go through menopause, in the female menopause stage, due to the gradual decline of ovarian function, the body's estrogen and sex hormone levels will be greatly reduced, it is impossible to avoid will bring a variety of uncomfortable symptoms and health problems, a lot of friends related to the dietary management of the menopause, today we will briefly for you to popularize it.

A menopausal female friend raised such a question, because the spleen and stomach has not been very good, so recently in the eating protein powder, in the physical examination check, and found that blood pressure, blood sugar have appeared to be elevated tendency, has reached a critical point, because of the eating protein powder to eat?

First of all will eating protein powder raise blood pressure and blood sugar? For this question, we can not generalize, but if you eat a better quality, no harmful additive protein powder, usually said with blood pressure, blood sugar, is not too much to do with the rise. But also want to nagging point is: eat protein powder, and regulating the spleen and stomach, also has little to do with, if our daily diet can maintain adequate nutritional intake, there is no need to eat protein powder for the body to additional protein.

No more protein powder, or to say the problem of high blood pressure and blood sugar. Women are more prone to blood pressure, blood sugar elevated problems, age, the gradual decline in body functions is one aspect, and female menopause due to the lack of estrogen in the body, affecting the body's metabolism, but also an important aspect, some menopausal women, people to middle age, the body's hormone levels change, but also affect the appetite, resulting in an increase in the amount of meals, and if the amount of activity can not keep up with the, not only will miso grow meat, but also find that subcutaneous fat will be redistributed, the waist and abdomen more and more fat, this abdominal type of fat. Not only will miso long meat, will also find that the subcutaneous fat will be redistributed, waist and abdominal fat more and more, this abdominal obesity problem, it is more likely to lead to the body's metabolic function is weakened, blood pressure, blood glucose, lipids elevated problems.

If you are in the menopausal stage, found that blood pressure and blood sugar is elevated, but not exceeded, then do not have to worry too much, to know that there are a lot of menopausal women friends, not only appeared to be elevated, but also has developed into diabetes, high blood pressure problems. If your blood pressure is around 130/90, fasting blood sugar over 6.1, appearing fasting blood sugar is impaired, but not more than 7.1, to meet the diagnostic criteria for diabetes, such a number of borderline hypertension, pre-diabetic state, often through the reasonable lifestyle modification, are able to have a better control effect. And the important thing is, do not think that the high has not reached the diagnostic criteria, do not care about it, if you can be in such a high state, as early as possible to implement life intervention conditioning, for the control of blood pressure and blood glucose, to reduce the risk of atherosclerotic cardiovascular disease, is the best practice.

Many friends are concerned about menopausal women's blood pressure and blood sugar began to appear elevated trend, the daily life of the dietary regulation of the problem, then we will focus on dietary regulation.

Long-term high salt diet is a bad habit that leads to water and sodium retention in the body, elevated blood volume, resulting in increased blood pressure; and long-term high-sugar diet is a bad diet that leads to increased pressure on the metabolism of blood glucose in the body, which can easily lead to a decrease in insulin sensitivity, so if you have a high blood pressure and blood glucose, and have a high salt, high sugar, and a heavy taste of the eating habits, then first of all, we recommend that you may want to let yourself eat If you have high blood pressure and blood sugar and have high salt, high sugar and heavy eating habits, then first of all, it is recommended that you make yourself eat a lighter diet and control the intake of salt and sugar in your diet.

If you have the problem of obesity, then the high-fat diet should also pay more attention to, especially some of the high-temperature baking, fried food, which is rich in trans fatty acids, more likely to cause the body's lipid metabolism burden, not only easy to blood pressure and blood glucose elevation, but also may lead to a further rise in blood lipids, and this "three highs" often affect each other. The "three highs" often affect each other, menopausal women should pay more attention.

How to eat vegetables and fruits? Generally speaking, fresh vegetables, vegetables rich in dietary fiber, we are encouraged to intake, you can eat more in moderation, in order to replace the recipe of meat-based food, fruit can also eat, but pay attention to the amount of moderation, especially some of the fruits of high sugar, if the blood sugar metabolism has been abnormal friends, may wish to eat less, in the time to eat fruit, you can choose to eat fruit between meals, in order to reduce the intake of fruit on the blood glucose The effect of fruit intake on blood sugar can be minimized by choosing to eat fruit between meals.

Eggs and milk are high-quality ingredients to supplement protein, you may want to stop the protein powder, eat an egg every day, drink some milk, not only to supplement the body's protein needs, but also to supplement calcium and vitamin D, reduce the risk of osteoporosis in menopausal women.

Staple food can pay attention to coarse and fine matching, generally refined rice and white flour and other fine grains are more easily digested, but also more likely to raise blood sugar, and dietary fiber-rich coarse grains and cereals, the impact on blood sugar is much smaller, if you can use coarse and fine matching, not only can enhance the sense of satiety, but also help to strengthen the control of blood glucose and body weight.

Snacking advice must be eaten less, if you want to eat less and more meals to control blood sugar, of course, but may wish to turn part of the main food into a meal, or with eggs and dairy as a meal, and do not eat some unhealthy snack foods, eat some nuts in moderation is also a good choice, the amount of do not be too large, a small handful of enough every day.

If you have the habit of drinking alcohol, it is recommended to limit or quit as much as possible, alcohol, especially long-term large amounts of alcohol intake, will affect the body's metabolic function, causing insulin resistance and accelerated vascular sclerosis, for blood pressure and blood glucose are bad influencing factors, in addition, high-sugar beverages, whether it is some of the sugar-rich beverages or fructose-rich fruit juices are not recommended to drink more, is not conducive to the control of body weight and blood glucose. If you want to take in vitamins, directly eat more vegetables and fruits is quite good.

In addition to the suggestion of dietary structure, eating habits should also be controlled, since there is a problem of elevated blood sugar, it may be worthwhile to have more control over the amount of food eaten, eat a seven or eight minutes full is quite good, do not eat a lot of food at every meal, and usually eat a bunch of snacks, such a practice, it is not possible to control weight and blood pressure and blood sugar. Pay attention to the regular meals, rational matching of nutrition and intake, eating attention to chewing slowly, control the speed of meals, you can try to eat less and more meals, for the control of blood pressure and blood sugar, especially with postprandial glucose, glucose tolerance abnormalities of friends, is a very effective way to control blood sugar.

In addition to the above dietary recommendations, for menopausal women friends, if blood pressure, blood glucose, dietary regulation at the same time, it is also recommended that we must pay attention to strengthen the exercise, through reasonable exercise, exercise, exercise, exercise, enhance the body consumption, improve insulin resistance, enhance cardiorespiratory fitness, slow the heart rate, for the control of blood pressure, blood glucose, is a proven way of life interventions, the importance of exercise is not only in the physical health benefits, but also for regulating emotions, improve anxiety and other aspects also has a very important role to play. The importance of exercise not only lies in the benefits to physical health, but also plays a very important role in regulating emotions and improving anxiety.

In addition, for menopausal women with elevated blood pressure and blood glucose, it is important to pay attention to the regular monitoring of blood pressure and blood glucose levels in daily life. In addition to understanding the effect of our life interventions on the regulation of blood pressure and blood glucose, it also helps to detect further elevation of blood pressure and blood glucose, and can be supplemented as early as possible with better treatments to control blood pressure and glucose, and to minimize health hazards brought about by high blood glucose and high blood pressure.

With the increase of women's age, especially after 40 years old, women's ovarian function will gradually decline, causing the decline of hormone levels in the body, which will cause a series of physiological and psychological changes in the body, we call the gradual decline of women's ovarian function to the final display of a transitional period, called menopause, now more often referred to as the perimenopausal period.

Decreased estrogen levels increase hypertension and diabetes mellitus

Due to the decline of female hormone level, especially the decline of estrogen level in the body, it will cause vegetative nerve dysfunction, leading to sleep disorders, mood fluctuations, and so on, which in turn cause blood pressure fluctuations, coupled with the increase in age of women, the elasticity of blood vessels in the body decreases, so it is prone to high blood pressure. At the same time, estrogen can also stimulate the secretion of insulin, when estrogen levels decline, the body's insulin secretion will be reduced, so blood sugar levels are prone to fluctuations.

The development of diabetes and hypertension is closely related to dietary habits

Diabetes and hypertension are common chronic diseases, with the increase in age, the incidence is also increasing, while poor dietary habits, but also increase the incidence of hypertension and diabetes, such as: ① like to eat a high salt diet and other heavy foods, will increase the body's sodium retention, but also stimulate the sympathetic nervous system, which will increase the incidence of hypertension; ② long-term high-calorie food, will increase the incidence of obesity and overweight, which in turn cause glucose metabolism disorders and body resistance to insulin; ③ diet irregularities, with irrational, etc., also not conducive to blood pressure, blood sugar control. Long-term consumption of high-calorie foods will increase the occurrence of obesity and overweight, which in turn will cause disorders of glucose metabolism and insulin resistance, increasing the occurrence of diabetes mellitus; (3) Irregular diets and irrational combinations are not conducive to the control of blood pressure and blood glucose.

Maintaining good dietary habits is essential in the fight against diabetes and high blood pressure

For menopausal women, the risk of hypertension, diabetes and other diseases is also increasing, such as not paying attention to diet, will increase the occurrence of related diseases, it is recommended that we should pay attention to in the daily diet: ① reasonable combination, nutritional balance; ② three meals at regular intervals and quantitatively, seven or eight minutes of satiety can be, should not be eaten too full; ③ eat more fresh vegetables, fruits, coarse grains; ④ increase the intake of lean meat, fish, poultry, low-fat or fat-free dairy and its products, soy products and other high-quality protein-rich foods; ⑤ control daily sodium intake of less than 6g, minimize smoked foods, pickled foods and other high-sodium foods, and less Increase the intake of lean meat, fish, poultry, low-fat or skim milk and its products, soy products and other foods rich in high-quality protein; ⑤ control the daily sodium intake of less than 6g, as little as possible to eat smoked foods, pickled foods and other high sodium salt foods, less use of chicken broth, soy sauce and other high sodium salt condiments; ⑥ as little as possible to eat fat meat, animal offal, poultry skin, fish roe, meat broth and other high cholesterol, high-fat foods; ⑦ as little as possible to eat chocolate, cream, Western-style pastries and other high trans fatty acids and high sugar foods such as chocolate, cream and western pastries.

How to prevent high blood pressure and diabetes in daily life

For menopausal women, we should pay attention to: ① do not smoke, do not inhale second-hand smoke, smokers should actively quit smoking; ② limit the consumption of alcohol, preferably do not drink, difficult to quit the need to strictly limit the amount of alcohol, recommended to drink red wine; ③ appropriate exercise, mainly aerobic exercise, exercise more than half an hour a day, 5 to 7 days a week; ④ weight control, obesity attention to weight loss, it is recommended that the control of BMI ＜24 kg/m2, male waist ＜90cm, female ＜85cm; ⑤ Regular work and rest and maintain a good state of mind, avoid staying up late, labor or emotional excitement; ⑥ Monitor the changes of blood pressure and blood glucose level, when the systolic blood pressure ≥140mmHg and/or diastolic blood pressure ≥90mmHg, we should be alerted to high blood pressure, and when the fasting blood glucose ≥7.0mmol/L and/or two hours postprandial glucose ≥ 11.1mmol/L and ≥10.1mmol/L and ≥10.1mmol/L after meal, we should be vigilant for hypertension. 11.1 mmol/L and/or random blood glucose ≥11.1 mmol/L, one should be alerted to the possibility of diabetes.

Taking care of menopause

Women in menopause in addition to pay attention to diet and other habits, but also need to pay attention to: ① pay attention to vulvar hygiene, regular change of underwear; ② recommended annual gynecological routine and cancer screening; ③ contraception to the complete menopause for more than a year; ③ monitoring blood pressure, blood glucose changes; ④ active calcium supplementation, prevention of osteoporosis; ⑤ active exercise of the anus lifting muscle, to prevent rectal uterine prolapse; ⑥ according to the circumstances of the use of sleep aids or to regulate If necessary, hormone replacement therapy can be used.

This article is answered by General Practice Sweeper, we hope that it will be helpful to you, copyright ©️, reproduced with permission. Please correct any deficiencies. The article is for reference only and is not intended as medical advice or medical guidance.

Menopausal people are very susceptible to abnormalities in glucose metabolism due to disrupted hormone levels.

Menopausal people are usually around 50 years old, which is the age of high incidence of diabetes, high blood pressure and other diseases, this age group according to statistical data shows that the prevalence of pre-diabetes is 50.1%, which indicates that half of the adults in our country have the possibility of developing diabetes.

It is not easy to be optimistic about the incidence of hypertension. The diagnostic standard for hypertension has been revised to 130/80 mmhg abroad and 140/90 mmhg in China, which suggests that the incidence of hypertension in our country will also gradually increase.

The percentage of people with abnormal blood pressure and blood glucose is gradually increasing, not only among people in their 50s, but also among young people.

We say that the diet for people with diabetes is a healthy diet for all. A good dietary control will ensure a balanced energy intake, ensure a standard body weight and keep blood glucose, blood pressure and blood lipids normal.

So what can you do about your diet to make sure that your blood pressure and blood sugar don't continue to rise and stay in a normal state, free of disease?

It is important to determine your daily calorie intake according to your body type and intensity of activity, to maintain a relative balance of calorie intake, and to achieve balanced nutrition.

Standard weight:Standard weight is height in centimeters minus 105, for example an adult of 175 cm, his standard weight, is 70 kg.

Weight in the standard weight of the upper and lower 10% of normal weight, more than 20% is obese, if you find yourself for the obese body type, then every day to consciously eat less food, eat more activities after eating a while, reduce intake, increase consumption, so that you can gradually weight down to normal.

Ensure balanced nutrition:That is to say, every day to ensure that the energy balance of carbohydrates, protein, fat, vitamins, fiber, minerals, etc., eat more vegetables every day, in the 1000g or so, you can ensure that sufficient fiber and vitamins, and drink at least 250 ml of milk every day, to replenish protein and calcium. Unless fitness personnel, it is not recommended to supplement protein powder alone, the protein in food is fully able to meet the needs of the body. Reduce the intake of saturated fatty acids, such as animal oils, refined and processed foods, fatty meats, fish skins, animal fats, etc. Reduce refined rice and white flour, and eat more complex carbohydrates such as sweet potatoes, corn and other coarse grains.

Eat less salt:The Dietary Guidelines for Chinese Residents suggests that daily salt intake should be below 6g, but the amount of salt in many seasonings and sauces is also relatively large, and the salt in these foods should be taken into account when you eat, and a reduction of 1g of salt per day will reduce your blood pressure by about 5mmhg.

To summarize: people around 50 years old should follow their own body type and activity intensity to determine their daily calorie intake in terms of diet. If the body type is obese, it is necessary to appropriately reduce the intake, more physical exercise, increase consumption, try to make the weight reach the standard state. Ensure balanced nutrition, a reasonable mix of various nutrients, reduce salt intake, try to be under 6g, taking into account the salt that may be contained in various foods. Conduct regular physical examination and glucose tolerance test if necessary for early diagnosis and treatment.

I'm Dr. Sun, pay attention to Dr. Sun talk about sugar, continue to learn more quality health knowledge, help please like, have questions please leave a message, will reply!

When you reach the threshold you have to pay attention to your diet. In the case of elevated blood glucose, for example, the diet for a person with high blood glucose has to pay attention to the following issues:
The purpose of diet control is to control blood sugar and the core component is to control calorie intake. Foods are varied and can be categorized into staples, vegetables, fruits, and condiments to name a few. The components of food that are useful to human beings mainly include water, carbohydrates, lipids, proteins, vitamins and trace elements and minerals, which are often referred to as the six major nutrients, in addition to dietary fiber, which is the seventh major nutrient.

Carbohydrate intake is strictly controlled for patients with elevated blood sugar. Choose carbohydrates that have less impact on blood sugar and eat fewer snacks. Choose polysaccharide carbohydrates such as wheat, barley, oats, buckwheat and other coarse grains.

Again, fat, patients with hyperglycemia also need to tightly control their fat intake, especially if they are comorbid with hyperlipidemia. Control saturated fat intake to less than 10% of total energy.

In addition, high blood sugar patients can pay attention to these points on the choice of food: ① to encourage increased intake of coarse grains, coarse and fine grains with; ② soybeans and soy products, rich in protein, free of saturated fat and cholesterol; ③ vegetables: very rich in dietary fiber, which can slow down the postprandial glucose rise; ④ deep-sea fish and nuts; ⑤ vitamins and trace elements.

Be sure to eat less sugary foods, such as white sugar, brown sugar and a variety of sweet drinks, honey, etc., but also sugar-free pastries; do not eat fat-rich animal fats and oils, you can choose vegetable oils that contain unsaturated fats: peanut oil, olive oil, soybean oil; do not eat cholesterol-rich liver, kidneys, brain and other offal foods.

For fruits, it is important to choose fruits based on their sugar content and glycemic index, and one size does not fit all. In addition, drinking alcohol is not recommended, and if you really want to drink alcohol, do so in moderation. The daily intake should not exceed one unit of alcohol (10g of pure alcohol) for women and two units for men.

Cook food lightly with less salt and oil.

Good life from the beginning of health, the beginning of health, health science professional media.

Some of the symptoms of menopause can also bother you, and I hope that you can adjust as much as possible to smooth out your emotions and get a good night's sleep!

Blood pressure is at the threshold yet, be careful with salt control. Put salt after stir-frying and gradually let the taste lighten up

Blood sugar in the critical, to pay attention to control the amount of staple food, control the amount of starch, such as potatoes, pumpkin, etc., to control the amount of fruit, as far as possible with tomatoes, cucumbers to replace the sugar high fruit.

Be careful to control the amount of dinner, and always eat less for dinner

It also talks about criticality, and if it's possible to lose weight, it's also a good step towards improvement

Digestive function is normal, normal diet is sufficient, do not recommend eating protein powder, the human body needs 70-100 grams of protein per day, eat too much is not good for the body, aggravate the burden on the kidneys, menopause is a series of problems caused by the decline of estrogen, eat more soy products, supplement phytoestrogens, alleviate the symptoms, eat less salt, sugar, oil, the three reduce the three healthy and healthier. Regular exercise, eat and move in a balanced way.

Women who enter menopause may face more problems in the future. Before women's menopause, there is the protection of estrogen, and the risk of some diseases is relatively low, such as osteoporosis, gout and other chronic diseases, but after menopause, estrogen declines dramatically, then the risk of these diseases will increase, and menopause is also the effect of estrogen produces a variety of symptoms, but also affects the blood pressure, and blood sugar The rise in blood sugar is mainly related to obesity caused by poor eating habits.

Then adjustments from the diet need to be taken care of:

1. Control total energy intake and keep your weight within a reasonable range first.

2. 100g of soy products per day can help improve menopausal symptoms, rich in protein as well as calcium.

3. Mushrooms, preferably eaten daily, can help control weight and replenish nutrients.

4. Eat more fresh vegetables, 500g per day.

5. Fruits are eaten in moderation, about half a kilogram per day.

6. Drink 1500-1700ml of water in sufficient quantity every day.

7. Livestock and poultry meat as well as seafood, respectively, about 1 two per day can be controlled to eat, especially livestock and poultry meat do not eat fat, as well as peeled.

In addition to the dietary adjustments mentioned above, there are contraindications:

1. Do not eat smoked and cured foods.

2. Eat less fried food, fried food, barbecue and high sugar food.

3. Do not smoke and stay away from smoking environments and limit alcohol consumption.

4. Cooking attention to low temperature, low oil, low salt, low fat, low sugar.

5. Eat more fresh food and less processed products.

It's also important to pay attention to your lifestyle habits:

1. Go to bed early and get up early to avoid staying up late.

2. Exercise moderately every day, preferably for more than one hour.

3. Maintain a good mood, avoid excessive emotions, as well as reduce your stress.

4. Purchase together, at any time to monitor blood pressure and blood glucose, if found to be high and not decline, need to seek medical attention, check whether it is due to other diseases caused by secondary hypertension or high blood sugar, only the right medicine, can cure the disease!

Are you starting to notice that your weight is soaring even when you eat very little? Without realizing it, your waistline becomes thicker, fat starts to accumulate endlessly in your abdomen, and when you look in the mirror, you feel that you see yourself like a suitcase, and your blood pressure, blood sugar and other health indicators start to run out of steam?

Then, we need to balance our diet with proper exercise to be more effective in helping us smooth out menopause.

Menopause you, the metabolic rate than before fell even lower, reduced by 10-15%, which is the gift of nature to us, hormone secretion decreased appetite increase are making us obese, obesity can make us in the food scarcity of hunting times to live better, fat can help us synthesize estrogen in the parts of the body other than the ovaries, reduce the impact of ovarian decline, but we are living in the present day and age. Overweight and obesity are unwelcome words in our minds.

For so many years, we've been learning to live in harmony with our bodies and take things in stride, and now we need a new program to help us beat blood pressure, blood sugar, obesity, and find the right way to live and eat.

Five Steps to Managing Blood Pressure, Blood Sugar, and Obesity in Menopause:

1, do not pay too much attention to weight, pay attention to waist / hip ratio, body mass index, fat ratio; research shows that adult women weight increase of 10 kilograms, the harm to the body is far more harmful than the harm of smoking on the body, does not necessarily have to achieve the ideal weight, as long as the loss of 2.5-5kg of fat or body mass index to reduce the number of a value, the health, blood pressure, hormone secretion will be greatly improved;

2, to reduce their own stress, improve metabolism, harmful stress from all aspects of life, stress and weight gain, especially the accumulation of abdominal fat is directly proportional to the relationship between, give yourself a little leisure time, especially at dusk, those who make us interested in the conversation, the warmth of the sun, etc. will make our blood 5-hydroxytryptophan content increases, we feel healthy and happy;

3, exercise, did not start to exercise? Then start now, daily exercise is an effective way to reduce weight, consume fat, sugar, strengthen bones, protect the heart, at least 5 times a week, at least 30 minutes each time; you have long started to exercise? Try a variety of exercises to eliminate excess fat, different exercises work different parts of the body, breaking the previous metabolic pattern is the goal, breaking the exercise pattern that our body has adapted in order to challenge the metabolism.

4, focus on the thyroid, 1/4 of the menopausal women will have varying degrees of thyroid problems, is not always fatigue, cold hands and feet, hair loss, constipation, weight gain, edema, insomnia, forgetfulness, palpitations, dry cough? Check your thyroid. Our head nurse had severe hypothyroidism, and her symptoms completely improved after taking a small dose of thyroxine tablets;

5, pay attention to diet, eat a balanced diet, appropriate supplements, high blood pressure, obesity, high blood fat, etc. are more likely to insulin resistance, we should try to do three meals a day, each meal must eat protein (so, your protein powder is not something you want to discard), eating high-quality carbohydrates (brown rice, corn, buckwheat, millet, barley), fresh fruits and vegetables, away from rice and white flour, these exquisite carbohydrates, curb the desire to eat sugar.

Regardless of body type, regardless of digestion, food, appearance, fat percentage, body mass index, menopause, like puberty, is a time to re-embrace and respect the changes in our physiology, not to resist it, but to welcome it and to thank our body for being the place where our soul resides, and where it has made us uniquely ourselves in the world.

I'm Dr. Xiaoli Wang, like me, feel free to like, follow, comment, retweet.