Can I eat milk during menopause

Menopausal women can usually eat milk, which helps to supplement calcium and protein. Milk is rich in calcium, vitamin D, and high-quality protein, which can help alleviate menopausal osteoporosis and improve sleep quality. If there is lactose intolerance or allergic reaction, it is necessary to avoid drinking regular milk and choose low lactose or plant-based milk as a substitute. The calcium and vitamin D in milk can effectively prevent bone loss in menopausal women caused by decreased estrogen levels. Moderate daily consumption can meet some calcium needs. It is recommended to choose low-fat or skim milk to reduce saturated fat intake. Whey protein and casein help maintain muscle mass and are beneficial for alleviating the decline in metabolic rate during menopause. The tryptophan contained in milk may also improve sleep disorders by promoting serotonin synthesis. Some menopausal women may experience insufficient lactase secretion, leading to lactose intolerance symptoms such as bloating and diarrhea after drinking. At this time, fermented dairy products such as yogurt or milk with added lactase can be selected. People who are allergic to milk protein should avoid it completely, and can try alternatives such as soybean milk and almond milk. Patients with concomitant hyperlipidemia or cardiovascular disease should prioritize low-fat dairy products.

Menopausal diet should pay attention to balanced nutrition, and in addition to dairy products, increase intake of legumes, dark vegetables, and whole grains. Regular exercises such as brisk walking and yoga can synergistically supplement calcium. It is recommended to engage in moderate intensity exercise multiple times a week. If severe symptoms such as hot flashes and emotional fluctuations occur, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed. Maintaining a good sleep routine and mindset is equally important for a smooth transition through menopause.