Nutritional advice for menopausal women to raise immunities
Menopause, also known as the perimenopausal period in medicine, refers to the transition from the sexual functions to a complete loss of them for women. With the progress of ovarian aging, menopausal women may have menstrual disorders, vasomotor dysfunctions, neuropsychiatric symptoms and other manifestations caused by sex hormone changes.
After entering menopause, the physiological functions of human organs gradually decline, endocrine changes occur, the metabolism and physiological balance of the body are affected -- and the ability to resist oxygen free radicals and the immune functions gradually decline with age. In addition, middle-aged people are prone to neglect self-care and ignore the balance of dietary structures and nutrients, which can easily lead to further reduction of immunity.
Nutrition is the material basis for maintaining life activities and health, as well as the key to influencing immunity. In order to optimize human health, it is necessary to ingest various foods and match them reasonably -- so as to achieve the balance between various nutrients, thus achieving the purpose of improving immunity. For menopausal women, the following dietary points should be noted:
1. Control total caloric intake.
Care should be taken to control your caloric intake in order to maintain a healthy weight (BMI: 18.5-23.9kilograms/㎡). Especially, avoid eating high-calorie foods with excessive fat and high-sugar foods.
2. Ensure a balanced diet of proteins.
Have a guaranteed daily intake of high-quality protein (0.8-1.2grams/kg), such as eating seafood twice a week of a total of 280-525g; consumption of poultry and livestock meat of 40-75g, eggs 40-50g. At the same time, ensure appropriate intake of dairy products, beans and their products. Eat less fat and smoked and cured meat products.
3. Make sure to eat a variety of foods, ensure your staple food is mainly cereals.
An average intake of at least 12 kinds of foods per day and at least 25 kinds of foods per week is recommended. When cooking staple foods, it is recommended that rice be paired with whole grains, coarse cereals and beans.
4. Eat fruit every day, and make sure there are vegetables in every meal.
Intake 300-500g vegetables every day, of which dark vegetables should account for half; take 200-350g of fresh fruit every day, but note that fruit juice cannot replace fresh fruit.
5. Calcium supplements.
The recommended intake of calcium for postmenopausal women is 1000-1500mg/day. Therefore, it is suggested that the daily intake of milk should reach 300g or more and the intake of calcium rich foods -- such as shrimp skin, sesame paste, beans and bean products -- thus can effectively supplement calcium and prevent osteoporosis.
6. Prevention of anemia.
Increase dietary heme iron intake appropriately, such as red meat, liver and animal blood. At the same time, adequate intake of vitamin C, vitamin B12 and folic acid, such as fresh vegetables and fruits, meat, seafood, etc., can thus promote the absorption of iron and ensure the normal growth of red blood cells.
7. Sugar control (≤50g/day), less oil (25-30g/day), salt limit (≤6g/day).
Limit drinking (≤15g/day), quit smoking.
Drink sufficient water (1,500-1,700ml/day).
In addition to the above dietary recommendations:
1. Undertake moderate exercise and regular aerobic exercise every day. Do cumulative moderate intensity exercise for at least 150 minutes per week and resistance exercise 2-3 times per week to increase muscle mass and strength.
2. Have adequate sleep, 7-8 hours per day. Take a 15-20 minute nap around noon.
3. Maintain a good mentality, strike a proper balance between work and rest and be optimistic and positive.
4. Strengthen self-cultivation and attach importance to health management.