How to delay female menopause with dietary supplements

Scientific dietary adjustments can help delay female menopause, with a focus on supplementing plant estrogens, high-quality protein, and antioxidant nutrients. The main methods include increasing the intake of soy products, supplementing vitamin E, choosing foods rich in omega-3, consuming nut seeds in moderation, and maintaining sufficient calcium.

1. Soy Products

Soybeans and their products contain soy isoflavones, which have a structure similar to estrogen and can regulate endocrine function in both directions. Daily intake of 30-50g soybean or equivalent amount of soybean milk tofu can alleviate perimenopausal symptoms such as hot flashes and night sweats. Fermented soy products such as natto and miso have a higher absorption rate, but gout patients need to control their intake.

2. Vitamin E

Vitamin E protects ovarian function through antioxidant effects, and nuts such as almonds and sunflower seeds are high-quality sources. It is recommended to consume 15 milligrams per day, which is equivalent to 20 almonds or 2 tablespoons of sunflower seed oil. Excessive supplementation may increase the risk of bleeding, and those taking anticoagulant drugs should be cautious.

III. omega-3 fatty acids

Deep sea fish such as salmon and sardine are rich in DHA and EPA, which can regulate prostaglandin synthesis and improve mood fluctuations. It is recommended to consume deep-sea fish 2-3 times a week, with 100-150 grams each time. Alpha linolenic acid in flaxseed and chia seeds can be partially converted into DHA in the body, making it suitable for vegetarians to choose from.

4. Nut Seeds

Walnuts and pumpkin seeds contain minerals such as zinc and magnesium, which participate in the synthesis of sex hormones. 10-15 grams of mixed nuts per day can improve sleep quality, but it is important to choose authentic products to avoid excessive salt content. The lignans in sesame have weak estrogenic activity, and it is recommended to choose black sesame powder for easier absorption.

Fifth, high calcium foods

Postmenopausal bone loss accelerates, requiring 1000-1200 milligrams of calcium per day. In addition to dairy products, dark green vegetables such as mustard greens and bok choy have a high absorption rate of calcium, and combining them with vitamin D can improve utilization efficiency. Lactose intolerant individuals can choose low-fat yogurt or cheese as alternatives. Diet regulation should be combined with regular exercise and stress management. It is recommended to engage in 3-5 aerobic exercises combined with resistance training per week to maintain a BMI between 18.5-23.9. Avoid excessive dieting or high sugar diets, and limit alcohol and caffeine intake. Perimenopausal women should undergo annual bone density and breast examinations, and seek medical attention promptly to assess the necessity of hormone replacement therapy when severe symptoms occur. Long term adherence to the Mediterranean diet pattern has additional protective effects on cardiovascular and cognitive function.