How to delay the onset of menopause

Delaying the onset of menopause can be achieved through lifestyle adjustments, nutritional supplements, stress management, regular exercise, and medical interventions. Menopause is a natural process of decline in female physiological functions, but its occurrence can be delayed through scientific intervention.

1. Adjusting lifestyle

Maintaining a regular daily routine helps maintain endocrine balance. It is recommended to go to bed before 11 pm every night, avoid staying up late, and ensure 7-8 hours of high-quality sleep. Smoking cessation and alcohol restriction can reduce ovarian function damage, and long-term smokers may experience menopause 1-2 years earlier. Avoid exposure to environmental estrogenic disruptors, such as chemicals like bisphenol A in certain plastic products and cosmetics.

2. Supplementing nutrition

Increasing the intake of phytoestrogens can help regulate hormone levels. Soybean products contain soybean isoflavones, and 50-100g of tofu, soybean milk, etc. can be eaten every day. Moderate supplementation of vitamin E and omega-3 fatty acids, nuts, and deep-sea fish are good sources. Combined supplementation of calcium and vitamin D can prevent osteoporosis. It is recommended to expose to sunlight for 20 minutes daily and consume dairy products.

3. Managing stress

Long term mental stress can accelerate ovarian function decline. Stress can be relieved through relaxation techniques such as meditation and deep breathing. Cultivate interests and hobbies to shift attention, and engage in activities that bring joy to both body and mind at least 3 times a week. Seek psychological counseling when necessary to avoid prolonged anxiety and depression that may affect the function of the hypothalamic pituitary ovarian axis.

4. Regular exercise

Moderate aerobic exercise can improve ovarian blood supply. Recommend doing 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, yoga, etc. Kegel exercise can enhance pelvic floor muscle strength and improve blood circulation in the reproductive system. Avoid excessive and vigorous exercise that can increase oxidative stress in the body and accelerate follicular depletion.

5. Medical intervention

Under the guidance of a doctor, hormone replacement therapy can be considered, using a combination of natural estrogen and progesterone drugs. Traditional Chinese medicine such as Angelica sinensis and Rehmannia glutinosa, which have the function of tonifying the kidneys and replenishing essence, may be beneficial. Regular gynecological examinations monitor AMH and sex hormone levels, and intervene promptly if ovarian reserve decreases. In some cases, doctors may recommend the use of gonadotropin-releasing hormone analogs. Maintaining a balanced diet is important for delaying menopause. It is recommended to consume 300-500 grams of fresh vegetables, 200-350 grams of fruits, moderate amounts of whole grains, and high-quality protein daily. Regular traditional health exercises such as Tai Chi and Ba Duan Jin can help balance qi and blood. Avoid rapid weight loss or excessive dieting that can lead to malnutrition. Establish a health record for regular physical examinations, and conduct gynecological specialized examinations annually after the age of 40. Paying attention to these lifestyle details can help maintain ovarian function to some extent, but it should be understood that menopause is a natural physiological process, and excessive intervention may bring health risks.