How can women delay the onset of menopause

Women can delay the onset of menopause by adjusting their lifestyle, supplementing nutrition, and managing stress. There are mainly methods such as maintaining regular exercise, balanced diet, weight control, regulating psychological state, and regular physical examinations.

1. Maintain regular exercise

Moderate aerobic exercise every week can help maintain ovarian function. It is recommended to choose low impact exercises such as brisk walking and swimming. Exercise can promote blood circulation and help maintain stable estrogen levels. Avoiding excessive and strenuous exercise can increase the burden on the body, and gradually increasing the amount of exercise is more beneficial to health.

2. Balanced diet

Eat more foods rich in phytoestrogens such as soy products and nuts, supplement high-quality protein and vitamin E. Increase the intake of deep-sea fish appropriately, and the omega-3 fatty acids in them can help regulate the endocrine system. Reduce high sugar and high-fat foods to avoid affecting hormone secretion balance due to obesity.

3. Weight control

Maintaining a normal weight range is crucial for the health of the endocrine system. High body fat percentage can interfere with estrogen metabolism, while low body fat percentage may affect ovarian function. Controlling BMI within the standard range through reasonable diet and exercise can help delay ovarian function decline.

4. Regulating psychological state

Long term stress can accelerate ovarian function decline. It is recommended to relieve stress through meditation, yoga, and other methods. Maintain good sleep quality and avoid unhealthy habits such as staying up late. Cultivating hobbies and maintaining a positive and optimistic attitude have a positive impact on endocrine balance.

5. Regular physical examination

Annual gynecological examination and hormone level testing are conducted to promptly detect and address health issues. Pay attention to changes in the menstrual cycle and seek medical advice promptly if any abnormalities occur. Under the guidance of a doctor, supplement nutrients appropriately, but avoid taking hormone drugs on your own. Delaying menopause requires starting from multiple aspects, and establishing a healthy lifestyle is key. Ensuring adequate sleep, 7-8 hours of high-quality sleep per day, helps regulate endocrine function. Quit smoking and limit alcohol consumption to reduce damage to ovarian function. Proper supplementation of calcium and vitamin D to prevent osteoporosis. Maintaining moderate social activities and good interpersonal relationships can alleviate psychological stress. Pay attention to keeping warm and avoid getting cold, especially keeping the abdomen and waist warm. Regularly perform pelvic health exercises and exercises to promote local blood circulation. These comprehensive measures work together to effectively help maintain the health status of the reproductive system.