I. Dietary regulation
Diets should be diversified and focus on nutritional balance. Daily intake of whole grains, quality proteins (e. G. Fish, beans), fresh vegetables and vegetables, and reduction of refined sugar and salty, high-fat food. Due to their physiological characteristics, women are required to prevent anaemia and osteoporosis by filling iron (e. G. Red meat, spinach) and calcium (e. G. Milk, sesame). Menstruation can alleviate discomfort by increasing diets rich in vitamin b6 (e. G. Bananas) and magnesium (e. G. Nuts). Avoid chronic diets or single diets to avoid endocrine disruption。
Ii. Interest management
Maintaining regularity is the basis for feeding. It is recommended to sleep by 23:00 a day to ensure quality sleep of 7-8 hours. Avoiding the use of electronic devices before sleeping, sleep can be facilitated by bubble feet and light music. Long nights accelerate skin ageing and affect hormone balance. At noon, 20 minutes can be spent in a small manner, but no more than 30 minutes can be spent in order not to affect night sleep。
Iii. Science campaigns
150-minute medium-intensity campaigns per week, such as runaways, swimming or yoga, combined with twice-weekly force training (e. G. Deep crouching, tablet support) for muscle enhancement. In the period of menstruation, severe motion is avoided. The group rises for five minutes per hour to improve blood circulation. Water and electrolyte are replenished in a timely manner after the exercise to avoid excessive fatigue。
Iv. Federation
Stress management is critical to women's health. Pressure can be released through meditation, active exercise or development of hobby. Keep in touch with relatives and friends and avoid depression. Long-term anxiety can lead to breast growth and menstrual disorders. It is recommended that 10-15 minutes of deep breathing exercise be set aside each day to balance autonomous nervous functions。
V. Special periods of conservation
(b) adapting the strategy to the period of menstruation, pregnancy, menopause etc.: menstruation of the abdominal heating and reduction of cold food; increased folic acid and dha intake during pregnancy; and menopausal emphasis on calcium and vitamin d supplementation, with hormonal adjustments under the supervision of a doctor, if necessary. Every year gynaecology examinations, breast screening and bone density tests are carried out, and it is recommended that cancer markers be increased over the age of 40。
Vi. Details of living habits
Avoid smoking and drinking and reduce caffeine intake (no more than 300 ml of coffee per day). Watch your private parts and choose cotton for air underwear. Summer sun-proofing and winter heating to avoid prolonged exposure to air conditioning. Weight control is between bmi 18. 5 and 23. 9, and lipid rates are recommended at 21-28 per cent。
Attention needs to be drawn to the fact that the method of raising a child needs to be adapted to the individual's physical condition, such as the avoidance of overspicuousness in the vulcan and the reduction of cold diets in the anemic form. Symptoms such as persistent fatigue and menstruation should be addressed in a timely manner rather than relying on health care. The overall quality of life has been progressively improved through long-term adherence to health habits。
