How to delay menopause

By adjusting lifestyle and scientific intervention, the onset of menopause can be postponed to a certain extent. There are mainly methods such as maintaining regular exercise, balanced diet, controlling stress, avoiding smoking and drinking, and regular physical examinations.

1. Maintain regular exercise

Moderate exercise helps maintain endocrine balance, and it is recommended to choose a combination of aerobic exercise and strength training. Engaging in activities such as brisk walking, swimming, or yoga several times a week can promote blood circulation and stimulate ovarian function. Pay attention to gradual progress during exercise to avoid excessive fatigue affecting hormone secretion.

2. Balanced diet

Eat more foods rich in phytoestrogens such as soy products and flaxseed, supplement high-quality protein and vitamin E. Eat moderate amounts of foods containing unsaturated fatty acids such as deep-sea fish and nuts, and reduce high sugar and high-fat diets. Ensuring the intake of calcium and vitamin D helps maintain bone health.

3. Control Stress

Long term mental stress can accelerate ovarian function decline, and stress can be relieved through meditation, deep breathing, and other methods. Ensure sufficient sleep and establish a regular schedule. Cultivating hobbies and maintaining a positive and optimistic attitude can help stabilize the endocrine system.

4. Avoid smoking and drinking

Harmful substances in tobacco can damage ovarian cells and accelerate follicular depletion. Alcohol can affect the metabolism of estrogen in the liver. It is recommended to quit smoking completely and limit alcohol consumption. At the same time, reduce exposure to harmful chemicals in the environment, such as bisphenol A in certain plastic products.

5. Regular physical examination

Annual gynecological examination and hormone level testing should be conducted to promptly detect ovarian dysfunction. Early symptoms such as menstrual cycle disorders can be intervened under the guidance of a doctor. If necessary, traditional Chinese medicine conditioning or hormone replacement therapy can be considered, but strict adherence to medical advice is required. Delaying menopause requires starting from multiple aspects, and establishing healthy lifestyle habits is key. It is recommended to start paying attention to ovarian maintenance after the age of 30 and avoid excessive weight loss and dieting. Keep moderate weight and control chronic diseases such as diabetes and hypertension. Pay attention to keeping warm and avoid uterine coldness, and perform appropriate abdominal massage. At the same time, it should be recognized that menopause is a natural physiological process, and excessive intervention may bring health risks. Scientific measures should be taken under the guidance of professional physicians.