Menopause tips : inside & out

Menopause Internal & External Wellness Guide

After menopause, oestrogen levels drop sharply, often leading to blood deficiency, yin deficiency and liver qi stagnation. Common symptoms include low energy, hot flushes, insomnia, mood swings and persistent fatigue. Below is a comprehensive guide covering diet, daily routines, exercise, targeted care and lifestyle tips, with special considerations for uterine fibroid management.

Overall Physical Condition

The sharp decline of oestrogen post-menopause, combined with poor blood circulation, usually causes three main issues:

1. Yin deficiency with internal heat: Hot flushes, warm palms and soles, restless sleep

2. Insufficient qi and blood: General weakness, persistent tiredness, low energy

3. Stagnant liver qi: Irritability, mood swings, chest tightness

Dietary Care: Nourish Qi & Blood, Relieve Hot Flushes, Protect Against Fibroids

Foods to Strictly Avoid

These may aggravate fibroids and hot flushes:
Royal jelly, forest frog oviduct, pollen, animal placenta, excessive bird’s nest, strong medicinal wine, ginseng and Korean ginseng (warm in nature and likely to cause internal heat), spicy food, alcohol, strong coffee and high-sugar desserts.

Recommended Ingredients

1. Nourish Qi & Blood (Relieve fatigue, cold extremities and dull complexion)

• Staples & grains: Red rice, millet, quinoa, a small amount of red dates, 3–5 longans daily (overconsumption causes heatiness)

• Protein sources: Black-boned chicken, lean meat, grass carp, eel, eggs, soybeans and soy products. Plant-based protein is mild and does not irritate fibroids.

Lifestyle & Exercise Tips

Persistent Fatigue & Qi-Blood Deficiency

• Drink a cup of warm water first thing in the morning to boost blood circulation.

• Do moderate strength training to maintain muscle mass and raise basal metabolism, improving chronic fatigue in the long run.

Insomnia (Difficulty falling asleep & frequent waking)

• Stop using mobile phones and TVs 1 hour before bedtime. Blue light overstimulates the nerves.

• Soak feet in warm water for 10 minutes (avoid overly hot water) to soothe the body. Combine with head, neck and shoulder massage for better sleep.

• Stay away from raw, cold food and icy drinks.

General Warmth Care

Keep your neck, waist and feet warm. The body is fragile after menopause; exposure to cold will hinder qi and blood circulation.

Menopause Internal & External Wellness Guide | Beat Insomnia & Enjoy Quality Sleep

Hormonal fluctuations during menopause often disrupt sleep, resulting in light sleep, frequent waking and insomnia. Combine acupoint massage and device therapy for internal and external care to relax the body and mind and improve sleep quality effectively.

Simple Acupuncture Massage for Instant Relaxation

Spend a few minutes massaging before bedtime to ease tense nerves and muscles:

1. Temples
Gently knead both temples in circular motions with your index fingers using light pressure. This relieves head distension, calms irritability and quiets racing thoughts.

2. Neck & Shoulder Acupoints
Massage stiff areas on both sides of the neck and shoulders. Unblocking the meridians here eases physical heaviness and relieves daily stress and fatigue.

Enhance Relaxation with Smart Microcurrent Massage Device

Manual massage alone has limited effects. A smart microcurrent device delivers superior relaxation results.

Equipped with advanced microcurrent technology and a specially formulated essence containing natural ingredients such as sea fennel and eggplant extract, it helps the body release endorphins. This effectively relieves stress, soothes the nerves and relaxes your body thoroughly. It alleviates menopausal irritability and nervous tension, helping you fall asleep faster and enjoy deeper sleep.

Boost Pelvic Blood Circulation to Alleviate Menopausal Discomforts

I. Benefits for Menopause

1. Relieve urinary issues and pelvic heaviness

Declining estrogen levels during menopause weaken pelvic muscles and ligaments, while slowing blood flow. This commonly leads to lower abdominal distension, frequent urination, urinary incontinence and vaginal dryness. Improved blood circulation delivers nutrients to pelvic floor tissues, easing laxity and congestion.

2. Ease lower back soreness and lower limb edema

Poor pelvic circulation often causes lumbosacral soreness, swollen and cold legs. Enhancing blood flow helps eliminate excess fluid and metabolic waste, and relieves stiffness and discomfort.

3. Resolve lingering menstrual discomfort and reduce abnormal odour

Irregular periods around menopause tend to cause blood stasis in the pelvic cavity, resulting in dull pain and abnormal vaginal discharge. Healthy circulation prevents blood retention and lowers the risk of gynaecological inflammation.

4. Help stabilise mood and improve sleep

Stagnated pelvic qi and blood lead to qi b

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