How can women delay the onset of menopause

Delaying menopause for women requires multidimensional interventions such as adjusting lifestyle, scientifically supplementing nutrition, and managing chronic diseases. The main measures include maintaining regular exercise, balanced diet, weight control, regulating psychological stress, and regular physical examinations.

1. Regular exercise

Moderate aerobic exercise and strength training every week can help maintain estrogen levels. Low impact exercises such as brisk walking and swimming can improve ovarian blood circulation, while yoga or Pilates can help relieve stress. Pay attention to avoiding excessive fatigue during exercise, and it is recommended to accumulate no less than 150 minutes of exercise time per week.

2. Balanced diet

Increase soy products, deep-sea fish and other foods rich in phytoestrogens and omega-3 fatty acids, and supplement vitamin D and calcium in moderation. Consume 300-500 grams of fresh vegetables and fruits daily, choose whole grains instead of refined carbohydrates, and limit high sugar and high-fat diets. Avoid drinking alcohol and caffeinated beverages.

3. Weight management

Controlling body fat percentage within the range of 22% -28% can reduce the interference of adipose tissue on hormones. Obese women can reduce the damage of insulin resistance to ovarian function through reasonable weight loss, and thin individuals need to increase their intake of high-quality protein appropriately. Regularly monitor the waist to hip ratio and maintain a waist circumference of less than 80 centimeters.

4. Psychological regulation

Long term anxiety can accelerate ovarian function decline, and stress can be reduced through mindfulness meditation, social activities, and other methods. Ensure 7-8 hours of high-quality sleep every day, and use sleep aids under the guidance of a doctor if necessary. Cultivating hobbies and interests helps maintain emotional stability.

5. Disease prevention and control

Timely treat thyroid diseases, diabetes and other chronic diseases, and avoid taking drugs that affect endocrine for a long time. Perform gynecological examinations annually to monitor changes in AMH hormone levels. For those with a family history of early menopause, it is recommended to regularly assess ovarian reserve function after the age of 35. Establishing healthy sleep habits and falling asleep before 11pm is beneficial for melatonin secretion. Quit smoking and avoid exposure to secondhand smoke, as harmful substances in tobacco can damage follicles. Proper supplementation of antioxidants such as vitamin E and coenzyme Q10 should be done under the guidance of a nutritionist. Maintaining moderate sexual frequency and harmonious partner relationships can promote endocrine balance. Pay attention to balancing work and rest at work, avoid staying up late for a long time and overworking. When early symptoms such as menstrual disorders occur, timely medical attention should be sought for hormone assessment and intervention.