How can women delay the onset of menopause

Delaying menopause for women can be achieved through lifestyle adjustments, scientific nutrition supplementation, maintaining psychological balance, regular exercise, and regular physical examinations. Menopause is a natural decline in ovarian function, but its onset can be delayed through scientific intervention.

1. Adjusting Lifestyle

Maintaining a regular sleep routine can help maintain endocrine stability. It is recommended to go to bed before 11 pm every night and ensure 7-8 hours of sleep. Avoid smoking and excessive alcohol consumption. Nicotine in tobacco can accelerate follicular depletion, and alcohol may interfere with estrogen metabolism. At the same time, pay attention to reducing exposure to endocrine disruptors in the environment, such as chemicals like bisphenol A.

2. Scientifically supplementing nutrition

Increasing the intake of soy products in moderation can supplement plant estrogens, and soy isoflavones have a bidirectional regulatory hormone effect. Supplementing with sufficient amounts of vitamin D and calcium daily can help maintain bone density and ovarian function. Deep sea fish are rich in omega-3 fatty acids, which can alleviate oxidative stress in ovarian tissue. It is recommended to consume 2-3 times a week.

3. Maintain psychological balance

Long term stress can increase cortisol levels and inhibit hypothalamic pituitary ovarian axis function. Stress can be relieved through mindfulness meditation, breathing exercises, and other methods, and maintaining a pleasant mood can promote the secretion of endorphins. Establishing a stable social support system and good interpersonal relationships can reduce the impact of stress reactions on the reproductive system.

4. Regular exercise

Engaging in 3-5 aerobic exercises such as brisk walking, swimming, etc. per week can improve pelvic blood circulation and ovarian oxygen supply. Combining resistance training can increase muscle mass and improve basal metabolic rate. Yoga and other stretching exercises can regulate autonomic nervous system function, but excessive and vigorous exercise should be avoided to prevent energy depletion.

5. Regular physical examination

Annual gynecological examination and hormone level testing are conducted to detect early signs of decreased ovarian reserve function. Monitor levels of anti Mullerian hormone and basal follicle stimulating hormone to assess ovarian function in a timely manner. For individuals at risk of premature aging, personalized interventions can be carried out under the guidance of a doctor. Establishing a long-term health management plan is particularly important for delaying menopause. It is recommended to adopt a Mediterranean dietary pattern and consume more fresh vegetables, fruits, whole grains, and high-quality protein. Persisting in moderate exercise combined with abdominal breathing training can help improve pelvic microcirculation. Regularly assess bone density and cardiovascular function, and adjust intervention plans in a timely manner. Maintaining a positive and optimistic attitude, cultivating interests and hobbies, these comprehensive measures can effectively maintain ovarian function and improve overall health.