How can women delay menopause

Delayed menopause in women requires comprehensive intervention to regulate endocrine function, including maintaining regular exercise, balanced diet, stress control, avoiding smoking and alcohol consumption, and regular physical examinations.

1. Regular Exercise

Engaging in moderate aerobic exercise such as brisk walking, swimming, or yoga every week can help maintain stable estrogen levels. Exercise can promote blood circulation, improve ovarian blood supply, and delay ovarian function decline. It is recommended to accumulate at least 150 minutes of exercise per week and avoid a sedentary lifestyle.

2. Balanced diet

Increase the intake of foods rich in phytoestrogens and omega-3 fatty acids, such as soy products, deep-sea fish, and nuts. Moderate supplementation of calcium and vitamin D, and consumption of fresh vegetables and fruits. Reduce high sugar and high-fat diets to avoid excessive dieting that can lead to malnutrition and affect endocrine balance.

3. Stress Management

Long term mental stress can accelerate ovarian function decline, and stress can be relieved through meditation, deep breathing, and cultivating hobbies. Ensure sufficient sleep, establish a regular schedule, and avoid staying up late to disrupt the biological clock. If necessary, seek professional psychological counseling assistance.

4. Smoking cessation and alcohol restriction

Harmful substances in tobacco can directly damage ovarian function, and alcohol metabolites affect estrogen synthesis. People with smoking habits should quit smoking as soon as possible and strictly control their alcohol consumption. At the same time, avoid contact with endocrine disruptors in the environment such as certain plastic products.

5. Regular monitoring

After the age of 35, it is recommended to undergo gynecological examinations every year, including six sex hormone tests, AMH testing, etc., to evaluate ovarian reserve function. If menstrual abnormalities are detected, seek medical attention promptly and undergo scientific adjustment under the guidance of a doctor. Do not take hormone drugs on your own. Maintaining a healthy lifestyle is the key to delaying menopause. It is recommended to establish a diet structure that includes whole grains, high-quality protein, and a variety of vegetables, and to adhere to moderate exercise to maintain a reasonable weight. At the same time, pay attention to the cleanliness of the perineum to avoid gynecological inflammation. Menopause is a normal physiological process, and excessive intervention may bring health risks. Personalized plans should be developed under the guidance of professional physicians. Regularly conduct specialized examinations such as bone density and cardiovascular health to promptly identify and address related issues.