2024-06-07 04:00:00
In accordance with previous statistics from the Nationwide Well being Administration, greater than one-third of postmenopausal ladies have skilled menopausal problems, which reveals that evening sweats, sizzling flashes, osteoporosis, weight acquire and different discomforts are severe for girls!Tan DunciShe as soon as shared on the present that she had truly began stopping the unfavourable impression of menopause on her physique earlier than she was 40, together with taking note of protein consumption, getting extra solar publicity and different secrets and techniques. Not solely was she fortuitously not experiencing any bodily discomfort throughout menopause, she additionally didn’t have issues with weight acquire or osteoporosis!
Tan Dunci’s ideas for dealing with menopause 1: Train extra and get some solar to forestall osteoporosis
Sunbathing and weight-bearing train are the keys to constructing bone mass. Linkou Chang Gung Memorial Hospital medical toxicology nurse Tan Dunci shared on the discuss reveals “As we speak’s Large and Small Issues” and “Little Universe Large Explosion” that she has seen many menopausal folks endure lots, and paired with the worry of osteoporosis, she started to organize earlier than the age of 40, particularly creating train habits, and really useful that folks should sunbathe to permit the physique to supply extra vitamin D, or endure bone density testing to grasp the situation of their bones.
Tan Dunci was interviewed by “Good Morning Well being” and shared the key of wholesome bones: “leaping rope on daily basis”. You are able to do it even and not using a rope. Simply “leaping gently” can stimulate bones and practice cardiopulmonary operate! Tan Dunci additionally reminded that when leaping rope, the ankle, knee and hip joints should be bent to keep away from “leaping straight” which can harm the knees. Simply leap gently 20 to 30 instances. Along with skipping rope, in accordance with the Ministry of Well being and Welfare, really useful weight-bearing workouts to forestall osteoporosis additionally embody: strolling, jogging, push-ups, dumbbell lifting, and many others.
Tan Dunci’s secret recipe for menopause 2: Enough protein to keep up muscle and bone power
Tan Dunci mentioned that she didn’t intentionally complement with particular vitamins and well being merchandise, however solely carried out a nutritious diet and balanced vitamin in her every day life, and she or he confronted menopause safely. The primary vital nutrient that Tan Dunci talked regarding was protein. She defined that enough protein is the important thing to sustaining muscle and bone density. When the physique is energetic sufficient, it may be more healthy when going out.
Nutritionist Li Wanping as soon as really useful menopausal folks to complement protein with low-fat hen and eggs on the well being program “If the Cloud Is aware of”. Even folks with poor enamel can eat egg dishes akin to tomato scrambled eggs, steamed eggs, and egg drop soup to get the required vitamins.
Tan Dunci’s secret recipe for menopause 3: Eat extra complete grains to complement B nutritional vitamins
Tan Dunci defined that she would absorb sufficient B nutritional vitamins by way of complete grains, that are crucial for sustaining emotional stability. B nutritional vitamins embody B1, B2, B6, B12, niacin, pantothenic acid, folic acid, and many others., that are principally present in complete grains and unrefined grains. Individuals can take on this nutrient by way of brown rice, black rice, complete grain rice, candy potatoes, pumpkins, complete wheat or complete grain bread.
Well being skilled Chen Yueqing additionally defined in “His Most cancers Cells Disappeared” that it’s endorsed that folks complement B nutritional vitamins by way of pure elements and power soups, which might alleviate neurological problems and enhance menopausal signs akin to dizziness, tinnitus, insomnia, forgetfulness, extreme sweating, and palpitations.
Tan Dunci’s ideas for dealing with menopause 4: Eat much less sweets, alcohol and caffeine
Tan Dunci mentioned that she would not like sweets or alcoholic drinks, however she likes to drink espresso. Nevertheless, she is going to restrict the quantity to 1 cup a day. At most, she is going to drink a cup of espresso within the morning following which cease consuming.
Nutritionist Guo Yaqi as soon as defined in an interview with the media that espresso accommodates caffeine, which has a diuretic impact and should improve the prospect of calcium excretion within the blood; tannic acid and oxalic acid will mix with calcium, making it inconceivable for the physique to soak up calcium. Subsequently, consuming an excessive amount of is not going to solely improve calcium loss, but in addition cut back calcium consumption and improve the danger of osteoporosis. The Ministry of Well being and Welfare recommends that menopausal ladies mustn’t devour greater than 300mg of caffeine per day (regarding 1 to 2 cups of medium-sized American espresso in the marketplace).
Tan Dunci’s ideas for dealing with menopause 5: Sustaining weight to forestall three highs
Tan Dunci believes that weight management is crucial a part of menopause. She mentioned that lots of her pals had regular blood stress up to now, however unexpectedly, all of them all of the sudden developed hypertension following coming into menopause. Tan Dunci admitted, “I really feel slightly scared regarding this,” so she pays nice consideration to weight management, and she or he has efficiently maintained her weight round 50kg for many years, efficiently reaching her well being targets, and has not suffered from hypertension and menopausal sicknesses.
Mackay Memorial Hospital recommends that menopausal ladies mustn’t solely improve their bodily exercise by way of strolling and different workouts, but in addition concentrate on a high-fiber, high-calcium food plan, eat extra fruit and veggies, improve their consumption of antioxidants and plant hormones, and management energy to be able to drop extra pounds healthily. It is strongly recommended to drop extra pounds slowly, dropping 5-10% within the first 3 months, and one other 5-10% following 3 months. Don’t drop extra pounds shortly to keep away from illnesses akin to elevated uric acid, decreased immunity, and osteoporosis.
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