How can I delay menopause a bit

Delaying menopause requires comprehensive interventions to delay ovarian function decline, mainly including maintaining regular exercise, balanced dietary nutrition, controlling chronic diseases, reducing exposure to environmental toxins, and managing psychological stress.

1. Maintain regular exercise

Moderate aerobic exercise and resistance training every week can help maintain estrogen levels. Exercise such as brisk walking and swimming can promote blood circulation, while flexibility training such as yoga can alleviate autonomic nervous system disorders. Pay attention to avoiding excessive fatigue during exercise, and it is recommended to accumulate no less than 150 minutes of exercise time per week.

2. Balanced dietary nutrition

Increase the intake of plant estrogens and omega-3 fatty acids such as soy products and deep-sea fish, supplement calcium and vitamin D to prevent osteoporosis. Limit high sugar and high-fat diet, and ensure a daily intake of 500 grams of vegetables and fruits. Moderate consumption of foods rich in lignin, such as flaxseed and sesame seeds.

3. Control chronic diseases

Timely treat metabolic diseases such as diabetes and hypertension to avoid accelerating premature ovarian failure. Patients with thyroid dysfunction need to use medication in a standardized manner to control thyroid stimulating hormone within the normal range. Regularly monitor gynecological ultrasound and six indicators of sex hormones.

4. Reduce exposure to environmental toxins

Avoid contact with endocrine disruptors such as bisphenol A, and reduce the use of plastic products to store hot food. Pay attention to ventilation in the newly renovated environment and stay away from harmful substances such as second-hand smoke. Choose natural ingredients for skincare products to reduce the absorption of chemicals through the skin.

5. Managing psychological stress

Long term anxiety can accelerate the degradation of hypothalamic pituitary ovarian axis function. Relieve stress through mindfulness meditation, social activities, and other methods to ensure 7 hours of high-quality sleep every day. If necessary, seek professional psychological counseling to avoid depression affecting neuroendocrine regulation. Establishing a healthy lifestyle is key to delaying menopause, and it is recommended to undergo regular gynecological examinations after the age of 35. Maintain an ideal body mass index, quit smoking and limit alcohol consumption, and avoid bad habits such as staying up late. When early symptoms such as menstrual disorders occur, hormone levels can be evaluated under the guidance of a doctor, and if necessary, a combination of traditional Chinese and Western medicine can be used for adjustment. Note that delaying menopause does not mean indefinite delay, and scientific responses should follow natural physiological laws.