Based on statistics from the Nationwide Well being Service, greater than a 3rd of postmenopausal girls have skilled menopause issues. And the “anti-virus goddess”Tan DunciShe as soon as shared on the present that she actually began to fight the unfavourable results of menopause on her physique earlier than she turned 40, together with specializing in consumption protein, spending extra time within the solar and different ideas not solely was she fortunate to not endure from any bodily discomfort throughout menopause, she did not achieve weight or endure from osteoporosis!
Tan Dunci’s secret recipe for menopause 1: Train extra and keep within the solar to forestall osteoporosis
Solar publicity and weight-bearing train are the keys to storing bone. Tan Dunci, a nurse on the Scientific Toxicology Division of Linkou Chang Gung Memorial Hospital, shared on the speak present “Right this moment’s Massive Issues” and “Little Universe Explosion” that she has seen many menopausal individuals residing in ache with worry of osteoporosis, as early as 40 Begin making ready earlier than the age of 12 and arrange train routines.
Tan Dunci was interviewed by “Good Morning Well being” and shared the bone constructing secret of “leaping rope day-after-day”. Tan Dunci additionally reminded that when leaping rope, the ankle, knee and hips have to be bent to keep away from “leaping straight” which can harm the knees Simply soar gently 20 to 30 occasions. Along with skipping rope, in keeping with the Ministry of Well being and Welfare, really useful weight workout routines to forestall osteoporosis embody: strolling, jogging, push-ups, dumbbells, and so on.
Tan Dunci’s recipe for menopause 2: sufficient protein to keep up muscle and bone energy
Tan Dunci mentioned that she didn’t add particular diet and well being merchandise on function, however solely applied a nutritious diet and balanced diet, and was in a position to face menopause calmly. The primary vital nutrient really useful by Tan Dunci was protein.
Nutritionist Li Wanping as soon as appeared on the well being program “If the Cloud Is aware of” and really useful menopausal individuals to make use of hen and eggs with much less fats so as to add protein. Even individuals with unhealthy enamel can nonetheless eat egg dishes reminiscent of scrambled eggs with tomatoes, steamed eggs, and egg drop soup to get the vitamins they want.
Tan Dunci recipe for menopause 3: Eat extra entire grains so as to add vitamin B complicated
Tan Dunci defined that she would get sufficient vitamin B complicated by means of entire grain meals. This nutrient is essential for sustaining emotional stability. Vitamin B complicated consists of B1, B2, B6, B12, niacin, pantothenic acid, folic acid, and so on., that are largely present in entire grains and unrefined grains. candy potatoes, pumpkins, and entire wheat Or multigrain bread to soak up this nutrient.
Well being skilled Chen Yueqing as soon as defined in “His Most cancers Cells Gone” that it is strongly recommended that folks complement with vitamin B complicated by means of pure elements and power soup, which can issues cut back the affected person and enhance dizziness, tinnitus, insomnia, forgetfulness, and extreme sweating. palpitations and different menopausal signs.
Tan Dunci’s Tip 4 for dealing with menopause: Much less sugars, much less alcohol and caffeine
Tan Dunci mentioned that she does not like sweets or alcoholic drinks, however she likes to drink espresso, however she’s going to restrict the quantity to 1 cup a day at most, she’s going to cease ingesting after getting up early and drink one a cup of espresso.
Nutritionist Guo Yaqi as soon as defined in a media interview that espresso comprises caffeine, which has a diuretic impact and should improve the likelihood of calcium within the blood; tannic acid and oxalic acid mix with calcium, making it unimaginable for the physique to soak up calcium. Due to this fact, extreme ingesting not solely will increase calcium loss, but in addition reduces consumption calcium and will increase the danger of osteoporosis. The Ministry of Well being and Welfare recommends that the whole each day caffeine consumption of menopausal girls shouldn’t exceed 300 mg (roughly 1 to 2 cups of a medium cup Americano that’s commercially out there).
Tan Dunci’s Recipe for Dealing with Menopause Quantity 5: Preserve Weight and Forestall Excessive Blood Stress
Tan Dunci believes that weight management is an important a part of menopause. She defined that a lot of her buddies used to have regular blood stress, however unexpectedly, they all of the sudden developed hypertension after coming into menopause. Tan Dunci overtly mentioned, “I am somewhat afraid of this”, so she pays shut consideration to weight management, and has efficiently maintained her weight round 50kg for many years, attaining her -health targets efficiently, and she or he doesn’t endure from hypertension and menopause illnesses.
Mackay Hospital recommends that, along with growing the quantity of train by means of strolling and different workout routines, menopausal girls also needs to take note of a high-fiber and high-calcium food regimen, extra fruit and eat greens, improve the quantity of antioxidants and plant hormones, and management energy, to shed weight healthily. It’s endorsed to shed weight at a sluggish fee, shedding 5 to 10% of your physique weight within the first 3 months, and one other 5 to 10% of your physique weight after 3 months. reminiscent of osteoporosis.
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2024-06-07 04:00:00
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