How to delay menopause in women

Female menopause can be delayed through lifestyle adjustments, nutritional supplements, psychological regulation, moderate exercise, and medical interventions. Menopause is a natural process of decline in female physiological functions, but scientific intervention can effectively alleviate symptoms and delay the onset time.

1. Adjusting Lifestyle

Maintaining a regular sleep routine can help stabilize the endocrine system. It is recommended to go to bed before 11 pm every night and ensure 7-8 hours of sleep. Avoid staying up late and overworking, as long-term sleep deprivation can accelerate ovarian function decline. Smoking cessation and alcohol restriction can reduce the damage of free radicals to ovarian tissue, and women who smoke may experience menopause 1-2 years earlier. Control environmental estrogen exposure and reduce exposure to bisphenol A in plastic products and cosmetics.

2. Supplementing nutrition

Increasing the intake of soy isoflavones can simulate the effects of estrogen, consuming 30-50 grams of soybeans or their products daily. Supplementing with vitamin E and omega-3 fatty acids can improve ovarian microcirculation, and nuts and deep-sea fish are high-quality sources. Combined supplementation of calcium and vitamin D can help prevent osteoporosis. It is recommended to consume 1000 milligrams of calcium and 400 international units of vitamin D daily. Avoid high sugar and high-fat diets, which may exacerbate insulin resistance and affect hormone balance.

3. Psychological regulation

Long term stress can increase cortisol levels and inhibit hypothalamic pituitary ovarian axis function. Reduce stress through meditation, mindfulness training, and other methods, and engage in relaxation exercises at least 3 times a week. Maintaining social activities can stimulate dopamine secretion and delay the aging of the neuroendocrine system. Cultivating hobbies and interests can divert excessive attention from physical symptoms, and it is recommended to participate in 2-3 group activities per week.

4. Moderate Exercise

Doing 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc., can improve pelvic blood circulation. Kegel exercises can enhance pelvic floor muscle strength, with 3 groups per day, 10-15 times per group. Yoga and Tai Chi and other flexibility training can help regulate autonomic nervous system function and alleviate symptoms of hot flashes and night sweats. Avoid oxidative stress caused by intense exercise and promptly supplement antioxidant nutrients after exercise.

5. Medical Intervention

Hormone replacement therapy under the guidance of a doctor can effectively delay menopause, but strict evaluation of indications and contraindications is required. Traditional Chinese medicine adopts the method of tonifying the kidney and soothing the liver, and commonly uses medicinal herbs such as Rehmannia glutinosa and Angelica sinensis to form prescriptions. For those with decreased ovarian reserve function, reproductive nutritional supplements such as dehydroepiandrosterone can be considered. Regular gynecological examinations are conducted to monitor hormone levels and promptly detect and address premature aging tendencies. Establishing a scientific health management plan is crucial for delaying menopause. It is recommended to undergo gynecological ultrasound and six hormone tests every year, and to check anti Mullerian hormone levels every six months after the age of 35. Increase the intake of cruciferous vegetables and berries in diet, which contain glucosinolates and anthocyanins with antioxidant properties. Maintaining moderate sexual frequency can promote pelvic blood circulation, but contraception should be taken until one year after confirmation of menopause. When menstrual disorders or vasomotor symptoms occur, early medical attention should be sought, and a professional medical team can develop personalized intervention plans.