Menopause health management methods

The core of menopausal health management has never been to "suffer through these few years", but to make personalized adjustments based on individual hormone levels, underlying diseases, and living habits. There is no universal one-size-fits-all solution. With the combination of diet, exercise, emotional regulation, and necessary medical intervention, the vast majority of people can survive this special period smoothly.

Have you ever been chatting with someone, and suddenly a rush of heat rushed from your chest to your head, your face turned red instantly, your back was soaked with sweat, and the person next to you looked confused and asked you if it was too hot? This is the most typical symptom of hot flashes during menopause. I have been in a menopausal clinic for almost 10 years. I have seen too many aunts who are afraid to go out and socialize because of this. They even have to stuff two T-shirts in their bags to dance in the square.

When it comes to relieving hot flashes, the most common question asked is “Can drinking more soy milk replenish estrogen? ”I have to say something objectively here. The opinions in different fields are indeed different: Traditional Chinese medicine diet therapy has always recommended eating soy products in moderation every day. Soy isoflavones are phytoestrogens and have mild effects. Eating some soy milk and tofu every day can indeed relieve mild hot flashes and night sweats without any side effects. ； However, the endocrinology guidelines of Western medicine make it very clear that the activity of soy isoflavones is only one thousandth to one ten thousandth of that of human estrogen. If you have severe hot flashes, can't sleep all night, or have emotional breakdowns, drinking two or three cups of soy milk a day is useless. There are even people with breast nodules and uterine fibroids. Excessive soy milk will aggravate the problems of abdominal distension and breast pain. There is no need to drink it forcefully. Oh, by the way, some people ask whether they should take royal jelly or bird's nest supplements. Let me tell you the truth: the hormone content in these two supplements is very small, but a lot of sugar and fat are added. If you eat too much, you will gain weight first, so you can't afford to waste your money.

After talking about food, let’s talk about sports. One patient who particularly impressed me was a 48-year-old middle school teacher. He had insomnia and kept his eyes open until two or three in the morning. Taking melatonin and drinking soothing tea didn't help. Later, he listened to the advice and walked briskly around the playground for 40 minutes after class every day, and then did squats against the wall for 10 minutes when he got home. Within half a month, he told me that he could fall asleep in 20 minutes while lying on the bed. Of course, there are different suggestions here: Orthopedic doctors usually remind menopausal women that the bone loss rate is 3-5 times that of normal times, and joint degeneration is also rapid. Try not to choose activities such as climbing stairs, fast running, and skipping that put a lot of pressure on the knees. ； Doctors in the rehabilitation department will recommend practicing core strength and lower limb strength for a period of time before doing aerobics, otherwise it is easy to injure the waist and knees. My own experience is that you don’t have to worry about which exercise to choose, the one you can stick to is the best. Even taking a half-hour walk after meals every day is better than applying for a fitness card and going there twice and then sitting idle.

Another point that is easily overlooked by everyone is emotional changes. Last month, I treated a 50-year-old business executive. He was usually vigorous and resolute, but suddenly he started to shed tears at every turn. He couldn't help but lose his temper even when reporting to his subordinates. He secretly went to a psychological department for a check-up, thinking he was depressed. Later, he checked six sex hormones and found out that it was caused by menopausal hormone fluctuations. There are also many opinions about emotional regulation: Psychologists usually recommend trying mindful breathing, meditation, or finding a hobby to distract your attention. Don't always put the label "I am menopausal" on yourself. ； However, many gynecologists will say that if emotional problems have seriously affected work and life, don't bear it. Evaluate your physical condition and use hormone replacement therapy (HRT), which is much more comfortable than enduring it. When it comes to HRT, everyone must be afraid that "hormone supplements will cause cancer." This controversy does exist: the traditional concept always feels that "the medicine is three parts poisonous", and many people would rather stay for five or six years than take the medicine. ； However, the latest International Menopause Society guidelines have made it clear that for women under 60 years old, within 10 years of menopause, and with no contraindications such as a family history of breast cancer or a history of blood clots, standard use of HRT can not only quickly relieve various menopausal symptoms, but also prevent osteoporosis and reduce the risk of cardiovascular disease. The long-term benefits far outweigh the risks. Of course, you must not buy this by yourself. You must ask a doctor to evaluate your physical condition before making a decision. Everyone's plan is different, so don't follow the trend and use it blindly.

Oh, by the way, let me tell you a little trick that I have summarized myself, which is very useful: If a hot flash suddenly comes up, don’t bear it hard, immediately find a ventilated place to stand, take a mouthful of cold water and swallow it slowly, it can be suppressed in half a minute, it is more effective than anything else. Also, during the annual physical examination of the six hormone items, be sure to include a bone density test. Don’t wait until you fall and break a bone to find out you have osteoporosis. By then it will be too late to take supplements.

In fact, to put it bluntly, menopause is not a "scourge". It is a natural transitional stage of the female body. It is the same as menstruation during adolescence and childbirth during pregnancy and childbirth. There is no need to demonize it, and there is no need to insist on not talking about it. Whatever makes you feel better, if you really feel uncomfortable, go see a professional doctor. It is much more reliable than the "one-step solution to menopause" found on the Internet.