How to delay menopause? How to delay menopausal syndrome

Delaying menopause and delaying menopausal syndrome can be achieved through lifestyle adjustments, nutritional supplements, regular exercise, psychological regulation, and medical interventions. There are mainly methods such as maintaining a balanced diet, moderate exercise, supplementing with phytoestrogens, controlling stress, and regular physical examinations.

1. Balanced diet

Adding foods rich in phytoestrogens such as soy products, whole grains, and dark vegetables to the diet can help regulate hormone levels in the body. Moderate intake of high-quality protein such as fish and lean meat, supplemented with calcium and vitamin D, can prevent osteoporosis. Reduce the intake of high sugar, high-fat, and processed foods to avoid exacerbating metabolic burden.

2. Moderate Exercise

Engaging in aerobic activities such as brisk walking and swimming every week, combined with strength training, can maintain bone density and muscle mass. Yoga or Tai Chi and other soothing exercises can alleviate menopausal symptoms such as hot flashes and insomnia. It is recommended to exercise 3-5 times a week for at least 30 minutes each time, gradually increasing according to physical fitness.

3. Plant estrogens

Natural plant estrogens such as soy isoflavones and flaxseed can bidirectionally regulate estrogen levels and improve symptoms such as hot flashes and emotional fluctuations. Chinese medicinal herbs such as kudzu root and angelica root also have similar effects, but should be used under the guidance of a doctor. Avoid blindly supplementing synthetic hormone drugs.

4. Stress Management

Long term stress can accelerate ovarian function decline, and anxiety can be alleviated through meditation, deep breathing, and other methods. Maintain social activities and hobbies, and seek psychological counseling if necessary. Ensure 7-8 hours of high-quality sleep and avoid staying up late to disrupt endocrine function.

5. Medical Intervention

Regular gynecological examinations can detect ovarian dysfunction early. The indications of hormone replacement therapy should be strictly evaluated, and the use of Kuntai capsule, Lifumin and other traditional Chinese patent medicines and simple preparations can alleviate the symptoms. Acupuncture and moxibustion, moxibustion and other TCM external treatment methods are effective for some people. Menopause is a natural physiological stage for women, and excessive intervention may bring risks. It is recommended to pay attention to ovarian reserve function from the age of 35, and smoothly transition through comprehensive measures such as healthy diet, regular sleep, and moderate exercise. If severe symptoms such as abnormal bleeding, palpitations, etc. occur, seek medical attention promptly and avoid self medication with hormone drugs. Maintain a positive attitude, accept physical changes, and after menopause, it is still a new stage of life blooming.