How to regulate women during menopause

Female menopause can be alleviated by adjusting diet, regular exercise, psychological counseling, medication intervention, traditional Chinese medicine conditioning, and other methods. Menopausal syndrome is often caused by a decline in ovarian function leading to a decrease in estrogen levels, often accompanied by symptoms such as hot flashes, night sweats, emotional fluctuations, and sleep disorders.

1. Adjust diet

Increase the intake of soybean products such as tofu soybean milk, which is rich in soybean isoflavones and can regulate estrogen in both directions. Daily supplementation of high calcium foods such as milk and sesame can prevent osteoporosis. Limit caffeine and alcohol intake to reduce the frequency of hot flashes. Moderate consumption of deep-sea fish to supplement omega-3 fatty acids can help improve emotional fluctuations.

2. Regular Exercise

Engaging in 3-5 aerobic exercises per week, such as brisk walking and swimming, for at least 30 minutes each time, can promote the secretion of endorphins and alleviate anxiety. Paired with resistance training such as dumbbell exercises, it can enhance bone density and prevent fractures. Yoga, Tai Chi, and other gentle exercises can regulate autonomic nervous system function and alleviate symptoms of night sweats.

3. Psychological counseling

Participate in a menopausal women's mutual aid group to alleviate loneliness through experience sharing. Learn mindfulness meditation techniques and practice for 15 minutes every day to help with emotional management. Seek professional psychological counseling when necessary and use cognitive-behavioral therapy to improve depressive tendencies. Maintain a frequency of social activities and avoid exacerbating symptoms through self isolation.

4. Drug intervention

Under the guidance of a doctor, hormone replacement drugs such as estradiol can be used for a short period of time to improve vasomotor symptoms. Traditional Chinese patent medicines and simple preparations such as Wuji Baifeng Pill can regulate the imbalance between yin and yang. Guwei Su is suitable for individuals with mild sleep disorders, and for severe insomnia, short-term use of dexmedetomidine can be used. All drugs require regular evaluation of efficacy and adverse reactions.

5. Chinese Medicine Conditioning

acupuncture and moxibustion selects Sanyinjiao, Taixi and other acupoints to regulate the Chong and Ren meridians. According to the differentiation of physical constitution, taking Liuwei Dihuang Wan or Zhibai Dihuang Wan is suitable for those with kidney yin deficiency. Moxibustion at Guan Yuan acupoint can improve lower abdominal cold pain, and ear acupressure can help alleviate palpitations. Continuous adjustment for at least 3 menstrual cycles is required to achieve results. Menopausal women need to establish a circadian rhythm to ensure they fall asleep before 23:00 and avoid using electronic devices one hour before bedtime. Sunbathing for 20 minutes daily promotes vitamin D synthesis, and attention should be paid to sun protection to avoid photoaging. Wear breathable cotton clothing to cope with hot and humid weather, and carry a small fan with you to cool down. Regularly conduct breast and gynecological examinations to monitor the safety of hormone therapy. Cultivate hobbies such as painting and gardening to shift attention and maintain a positive mindset to smoothly navigate through the transition period.