How to delay menopause and slow down aging

Delaying menopause and aging can be achieved through lifestyle adjustments, scientific nutrition supplementation, regular exercise, psychological regulation, and medical interventions. There are mainly methods such as maintaining a balanced diet, supplementing with plant estrogens, moderate exercise, managing stress, and regular physical examinations.

1. Maintain a balanced diet

Adding foods rich in antioxidants to the diet can help delay ovarian function decline. It is recommended to consume more dark vegetables, berry fruits, nuts, and whole grains, which are rich in vitamin E, vitamin C, and polyphenols. Moderate supplementation of high-quality protein such as fish and soy products can help maintain muscle mass and hormone synthesis. Reduce the intake of high sugar and high-fat foods to avoid accelerating cellular oxidative damage.

2. Supplementing with phytoestrogens

Soybeans and their products contain soy isoflavones, while foods such as kudzu root and flaxseed contain lignans. These phytoestrogens can gently regulate the endocrine system. Clinical studies have shown that long-term moderate intake can alleviate symptoms such as menopausal hot flashes and insomnia. However, it is important to avoid excessive consumption, and patients with thyroid diseases should consume it under the guidance of a doctor.

3. Moderate Exercise

Doing 150 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week, combined with resistance training twice a week, can improve blood circulation and metabolic function. Yoga, Pilates, and other flexibility exercises can regulate the autonomic nervous system and alleviate the inhibitory effects of stress hormones on ovarian function. Pay attention to gradual progress during exercise to avoid excessive fatigue.

4. Managing stress

Long term chronic stress can accelerate the decline of hypothalamic pituitary ovarian axis function. Reduce cortisol levels through mindfulness meditation, breathing exercises, and other methods to ensure 7-8 hours of high-quality sleep every day. Cultivating hobbies and establishing a social support system can help maintain emotional stability and hormonal balance.

5. Regular physical examination

After the age of 40, it is recommended to undergo gynecological examination, six hormone tests, and bone density testing every year. For patients with decreased ovarian reserve function, doctors may recommend short-term low-dose hormone replacement therapy. Traditional Chinese medicine conditioning such as acupuncture and moxibustion and kidney tonifying herbs can also be used as auxiliary means, but it must be carried out under the guidance of professional doctors. Establishing a healthy lifestyle rhythm is crucial for delaying reproductive aging. In addition to the above methods, it is necessary to strictly quit smoking and limit alcohol consumption, avoid staying up late and excessive weight loss. Pay attention to changes in the menstrual cycle, and seek medical attention promptly if symptoms such as menstrual disorders, hot flashes, and night sweats occur. Maintaining a positive and optimistic attitude, integrating anti-aging concepts into daily life, is the key to achieving a healthy state from the inside out.