Backache, weight gain, hot flashes, insomnia, and frequent urination are just some of the symptoms women in menopause may experience. Adding four types of food to the diet and using a traditional Chinese medicine patting technique may help alleviate some of the symptoms.
4 Types of Food to Support Menopause
Typically, the rate of bone loss is fastest within 5 to 10 years after menopause, which can lead to osteoporosis and backache. Eating food rich in the following four elements can help maintain bone health, preserve bone mass, and keep osteoporosis at bay:1. Calcium
Milk and cheese are the most convenient sources of calcium. For those who can’t eat dairy products, bok choy (Chinese cabbage) is a calcium-rich alternative, with 288 milligrams of calcium per 100-gram serving.2. Protein and Collagen
These are essential for strong muscles and bones. Insufficient protein intake affects bone growth and reduces muscle density and strength, increasing the risk of falls. I recommend including eggs, chicken, and tofu in the diet. For collagen supplementation, consider eating pig’s knuckles and chicken claws, which help prevent osteoporosis and nourish the skin. Vegetarians can opt for snow fungus sweet soup and seaweed, which are rich in collagen, supplement calcium, and strengthen muscles and bones. Studies have shown that seaweed extracts can promote bone formation.3. Phytoestrogen
Foods like soybeans, tofu, miso, and edamame contain isoflavones, which are similar in structure to human estrogen and help regulate estrogen levels in the body, reducing hot flashes, insomnia, and pain in joints and muscles.4. Vitamin D
Foods high in vitamin D, such as salmon, mackerel, and mushrooms, help with calcium absorption and bone formation.In addition, sun exposure and muscle-strengthening exercises are crucial for preventing osteoporosis.
Hot Flashes: Potential Risk for Coronary Heart Disease
Many middle-aged women experience hot flashes, but few seek medical attention for it. Research shows that women who frequently have hot flashes and night sweats have twice the risk of coronary heart disease compared to those without those symptoms.Experiencing hot flashes more than seven times a day indicates a severe condition and medical diagnosis and treatment are recommended.
Patting Inner Thighs to Relieve Menopausal Hot Flashes
Traditional Chinese medicine (TCM) refers to the body’s energy flow channels as “meridians,” with energy divided into yin and yang. Menopausal hot flashes and insomnia are caused by yin deficiency. The inner thighs are pathways for the yin meridians (including the liver, spleen, and kidney meridians). Patting and dredging this part of the body can effectively reduce hot flashes, improve menstrual irregularities, and gradually eliminate leg swelling.Story continues below advertisement
Demonstration of patting the yin meridian. The Epoch Times
Instructions
1. Raise your legs and lay them flat.
2. Pat from the inner calf to the inner thigh, from bottom to top, and finally to the groin.
3. Repeat patting back and forth for 30 seconds each time, twice a day. You can do it more often if time allows.
Help for Urinary Incontinence
Urinary incontinence is a common symptom of menopause caused by hormonal imbalances. TCM suggests a bedtime exercise to improve urinary incontinence.Exercise Before Bed: Strengthen Bladder Muscles to Prevent Incontinence
This exercise involves a unique breathing method—inhale through the mouth and exhale through the nose. Doing this exercise every night before bed can strengthen the bladder muscles and alleviate urinary incontinence.
Demonstration of the bedtime exercise. The Epoch Times
Instructions
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1. Lie on the bed and hold your shins just below your knees.
2. Bring your heels as close to your buttocks as possible.
3. Inhale through your mouth and exhale through your nose, repeating this breathing cycle seven times.
4. Perform this exercise twice every night before bed.
Diet Control and Exercise: Menopause Weight Loss Tips
Many women, regardless of diet, gain weight during menopause, particularly around the waist. One reason for weight gain is the decrease in estrogen levels, which makes it easier for fat to accumulate in the body. Another reason is insufficient daily exercise.3 Practical Tips for Weight Loss
1. Eat calcium and high-quality protein: Calcium helps reduce visceral fat accumulation, while high-quality protein maintains a sense of fullness and boosts metabolism, accelerating fat burning.2. Reduce stress and ensure adequate sleep: Stress and lack of sleep can lead to excessive secretion of stress hormones such as cortisol, which increases appetite and promotes fat accumulation, leading to weight gain. Adjusting your mindset, reducing stress, and getting seven hours of sleep can help stabilize emotions and control weight.
3. Combine two types of exercise: Aerobic exercise and strength training. This combination not only aids in weight loss but also strengthens muscles and prevents osteoporosis.
2 After Dinner Exercises
1. Fast walking for 10 minutes: This is an aerobic exercise that improves cardiovascular function and burns excess fat. You can also integrate a variety of light aerobic exercises including slow jogging, swimming, or cycling a few days a week.Story continues below advertisement
2. Bicep curls and squats with water bottles for 10 minutes: These exercises strengthen the muscles in the arms, thighs, and buttocks.
Demonstration of squatting with arms bent. The Epoch Times
Note: Some foods mentioned above may sound unfamiliar, but many can be found in Asian stores.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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