How can women delay the onset of menopause

Women can delay the onset of menopause by adjusting their lifestyle, supplementing nutrition, managing stress, exercising regularly, and intervening with hormones. Menopausal delay requires comprehensive intervention on the rate of ovarian function decline, which is mainly influenced by genetic factors, endocrine balance, chronic disease control, exposure to environmental toxins, and psychological state regulation.

1. Adjusting lifestyle

Maintaining a regular daily routine helps to maintain the stability of the hypothalamic pituitary ovarian axis function. Avoiding long-term staying up late can reduce the interference of melatonin secretion disorder on estrogen, and quitting smoking and limiting alcohol consumption can reduce oxidative damage to ovarian tissue. It is recommended to ensure 7 hours of sleep per day and avoid using electronic devices 1 hour before bedtime.

2. Supplementing nutrition

Increasing the intake of soy isoflavones, vitamin E, and Omega-3 fatty acids can simulate the effects of estrogen. Foods such as black beans, flaxseed, and deep-sea fish contain plant estrogen precursors, and moderate supplementation can help alleviate the rate of follicle depletion. The combined supplementation of calcium and vitamin D has a synergistic effect on preventing bone loss during perimenopause.

3. Managing stress

Long term chronic stress can accelerate adrenal cortisol secretion and inhibit the release of gonadotropins. Mindfulness meditation, abdominal breathing, and other stress reducing techniques can lower stress hormone levels, while soothing exercises such as yoga and tai chi can improve autonomic nervous system regulation. Practicing three or more times a week yields better results.

4. Regular Exercise

Moderate aerobic exercise such as brisk walking and swimming can improve ovarian blood flow perfusion, while impedance training can enhance muscle sensitivity to androgens. It is recommended to engage in 150 minutes of moderate intensity exercise per week to avoid hypothalamic amenorrhea caused by excessive exercise.

5. Hormone intervention

Under the guidance of a doctor, low-dose estrogen replacement therapy can delay menopausal symptoms. The indications of drugs such as didroxyprogesterone tablets and estradiol gel need to be strictly evaluated. Phytoestrogen preparations such as red clover extract can be used as an auxiliary choice. Regular monitoring of breast and endometrial conditions is required during medication.

Delaying menopause requires establishing a long-term health management plan, and it is recommended to undergo gynecological ultrasound and six hormone tests annually. Increase the intake of cruciferous vegetables and berries in diet, and limit refined sugars and trans fatty acids. Maintain moderate social activities and hobbies to avoid negative effects of emotional fluctuations on the endocrine system. When symptoms such as menstrual cycle disorders or hot flashes and sweating occur, timely medical evaluation of ovarian reserve function should be sought.