How can women delay the onset of menopause and menstruation

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, avoiding smoking, and regular physical examinations.

1. Regular exercise

Moderate aerobic exercise every week can help maintain ovarian function. Low impact exercises such as brisk walking, swimming, and yoga can promote blood circulation and help regulate the endocrine system. Pay attention to gradual progress during exercise to avoid excessive fatigue. Long term exercise can improve basal metabolic rate and have a positive effect on delaying ovarian function decline.

2. Balanced diet

Consuming foods rich in phytoestrogens can help balance hormone levels. Foods such as soy products, flaxseed, and nuts contain natural plant estrogens. At the same time, it is necessary to ensure the intake of high-quality protein and supplement vitamin E and omega-3 fatty acids in moderation. Avoid high sugar and high-fat diets and reduce intake of processed foods.

3. Weight control

Maintaining a normal weight range is crucial for endocrine balance. Excessive body fat percentage can interfere with estrogen metabolism and accelerate ovarian function decline. Control BMI within the normal range through a balanced diet and exercise to avoid sudden weight fluctuations in the short term. Moderate weight loss in obese women can help maintain a regular menstrual cycle.

4. Avoid smoking

Harmful substances in tobacco can damage ovarian reserve function. Smoking women enter menopause earlier than non-smokers. Quitting smoking can help protect the quantity and quality of follicles and delay ovarian function decline. At the same time, it is necessary to avoid exposure to secondhand smoke and reduce the impact of environmental toxins on the reproductive system.

5. Regular physical examinations

Monitoring hormone levels and ovarian reserve function can detect problems early. Regularly undergo gynecological examinations, six hormone tests, and ultrasound examinations. Promptly intervene upon discovering abnormalities and make appropriate adjustments under the guidance of a doctor. For women with a family history of early menopause, it is even more important to strengthen monitoring. Maintaining good sleep habits and ensuring adequate sleep can help regulate the function of the hypothalamic pituitary ovarian axis. Learn stress management skills to avoid long-term mental stress. Proper supplementation of calcium and vitamin D to prevent osteoporosis. Pay attention to menstrual changes and seek medical attention promptly if any abnormalities occur. Establishing a healthy lifestyle is the safest and most effective way to delay menopause, but it is important to pay attention to individual differences and not excessively pursue delaying menopause while ignoring physical health signals.