How can women delay menopause

Women can delay menopause by adjusting their lifestyle, supplementing nutrition, controlling stress, exercising regularly, and intervening with hormones. Menopause is a natural process of ovarian dysfunction, but scientific interventions can effectively delay its occurrence.

1. Adjusting lifestyle

Maintaining a regular daily routine helps maintain endocrine balance. It is recommended to go to bed before 11 pm every night, avoid staying up late, and ensure 7-8 hours of high-quality sleep. Smoking cessation and alcohol restriction can reduce ovarian function damage, with a daily alcohol intake of no more than 15 grams. Avoid prolonged sitting and move around for 5 minutes every hour to improve pelvic blood circulation.

2. Supplemental nutrition

Increasing the intake of soybean isoflavones can simulate the estrogen effect, and eating soybean milk, tofu and other soybean products every day. Supplementing with vitamin E and omega-3 fatty acids can help protect ovarian function, and consuming nuts and deep-sea fish in moderation. Combined supplementation of calcium and vitamin D can prevent bone loss. It is recommended to expose to sunlight for 20 minutes daily and consume dairy products.

3. Control stress

Long term stress can accelerate ovarian function decline. Reduce cortisol levels through stress reduction training such as meditation and deep breathing. Cultivate interests and hobbies to shift attention, and engage in activities that bring joy to both body and mind at least 3 times a week. Establishing a social support system and maintaining good communication with family and friends can alleviate psychological stress.

4. Regular Exercise

Doing 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking and swimming, can improve endocrine function. Kegel exercise can enhance pelvic floor muscles and delay the aging of the reproductive system. Flexibility training such as yoga and Pilates can help regulate autonomic nervous system function and alleviate premenopausal symptoms.

5. Hormone Intervention

Hormone replacement therapy under the guidance of a doctor can effectively delay menopause, and commonly used drugs include estradiol valerate tablets, progesterone capsules, etc. Plant estrogen supplements such as red clover extract can be used as an alternative solution. Regular monitoring of hormone levels is necessary to avoid endocrine disorders caused by self medication. Delaying menopause requires comprehensive measures, and it is recommended to undergo gynecological examinations and six hormone tests annually. Maintain an ideal weight and keep a BMI between 18.5-23.9. Pay attention to diversification in diet, and consume more than 12 types of food per day. Avoiding excessive dieting and maintaining a body fat percentage of 22% -25% is beneficial for estrogen synthesis. Establish a health record, document changes in the menstrual cycle, and seek medical evaluation promptly if any abnormalities are detected. Through systematic health management, most women can delay the onset of menopause and smoothly transition to this physiological stage.