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. Delaying menopause requires comprehensive intervention in the process of ovarian function decline. The main methods include maintaining a healthy weight, consuming plant estrogen, avoiding smoking and drinking, maintaining a regular sleep schedule, and regular gynecological examinations.

1. Adjusting lifestyle

Maintaining a regular sleep schedule can help stabilize the endocrine system, and it is recommended to ensure 7-8 hours of sleep every night. Avoid staying up late and reversing day and night, as long-term sleep deprivation can accelerate ovarian function decline. Smoking cessation and alcohol restriction are particularly important, as harmful substances in tobacco can directly damage follicles, while alcohol can affect estrogen metabolism. Proper weight control is also crucial, as excessive obesity or thinness can interfere with the function of the hypothalamic pituitary ovarian axis.

2. Supplemental nutrition

Increasing the intake of soy products can supplement phytoestrogen, such as soybean milk, tofu and other soy isoflavones. Moderate consumption of foods rich in lignin, such as flaxseed and sesame seeds. Ensure high-quality protein intake, such as fish, lean meat, etc. Supplementing with vitamin D and calcium can help maintain bone health, and it is recommended to spend more time in the sun or consume dairy products. Pay attention to supplementing B vitamins, especially folate and vitamin B12.

3. Managing stress

Long term mental stress can increase cortisol levels and inhibit the secretion of gonadotropins. Stress can be relieved through meditation, yoga, and other methods. Cultivate interests and hobbies, shift attention, and maintain a positive and optimistic attitude. If necessary, seek psychological counseling and learn emotional management skills. Establishing good social relationships and receiving emotional support are also important.

4. Regular exercise

Moderate aerobic exercise such as brisk walking, swimming, etc. can improve blood circulation, and should be done 3-5 times a week. Strength training can enhance muscle mass and increase basal metabolic rate. Avoid excessive and vigorous exercise to prevent endocrine disorders. Pelvic exercises such as Kegel training can help improve pelvic blood circulation. Exercise should be gradual and avoid feeling overly fatigued.

5. Hormone intervention

Under the guidance of a doctor, hormone replacement therapy can be considered to supplement estrogen and progesterone. Before use, a comprehensive assessment of the breast, endometrium, and other conditions is required. Plant estrogen supplements such as black cohosh extract can also be considered. Regularly monitor hormone levels and ovarian reserve function. Any hormone intervention should be carried out under the supervision of a professional physician. Delaying menopause requires long-term adherence to a healthy lifestyle. It is recommended to undergo gynecological examinations annually after the age of 35 to monitor indicators such as anti Mullerian hormone levels. Maintain a balanced diet, eat more fresh vegetables and fruits, limit refined sugar and saturated fat intake. Moderate sun exposure promotes vitamin D synthesis and avoids prolonged sitting. Pay attention to menstrual changes, and seek medical attention promptly if there is any menstrual cycle disorder. Maintain a happy mood and avoid excessive anxiety. Menopause is a natural physiological process for women, and health management focuses on improving quality of life rather than simply delaying age.