How to delay the onset of menopause?

Delaying menopause can be achieved through lifestyle adjustments, nutritional supplementation, maintaining psychological balance, regular physical examinations, and rational medication use. Menopause is a natural process of female physiological decline, but scientific intervention can effectively delay its onset.

1. Adjusting lifestyle

Regular sleep and moderate exercise are basic intervention methods. Ensuring 7-8 hours of sleep every day helps maintain endocrine stability. It is recommended to choose aerobic exercises such as yoga and swimming, and exercise 3-5 times a week. Avoiding staying up late and sitting for long periods of time, quitting smoking and limiting alcohol consumption can reduce ovarian function damage. Pay attention to keeping warm in winter and avoid excessive exposure to cold in summer. Maintaining stable body temperature is important for reproductive system health.

2. Supplement nutrition

Increase the intake of soy products, deep-sea fish, and other foods. Soybean isoflavones have estrogen like effects. They eat tofu or soybean milk 3-4 times a week. Salmon and sardine are rich in omega 3 fatty acids, which can improve ovarian microcirculation. Moderate supplementation of vitamin E and calcium, nuts and green leafy vegetables are high-quality sources. Avoid high sugar and high-fat diets and keep your weight within the normal range.

3. Maintain psychological balance

Long term stress can accelerate ovarian function decline. Stress can be reduced through meditation, breathing exercises, and other methods to cultivate hobbies such as painting and gardening. Establish a stable social support system and maintain positive communication with family and friends. Seek timely psychological counseling when experiencing anxiety and depression to avoid the accumulation of negative emotions that can affect endocrine function.

4. Regular physical examination

Annual gynecological examination and hormone level testing. Focus on changes in follicle stimulating hormone and estradiol levels, and evaluate ovarian reserve function through transvaginal ultrasound. Discovering thyroid dysfunction or insulin resistance issues requires timely treatment, as these metabolic diseases can accelerate the menopausal process. Establishing personal health records facilitates longitudinal comparison of data.

5. Rational use of medication

Use hormone replacement therapy under the guidance of a doctor. Medications such as estradiol valerate tablets and estradiol progesterone tablets can supplement estrogen, but strict evaluation of indications and contraindications is required. Traditional Chinese medicine can be regulated using formulas composed of medicinal herbs such as Angelica sinensis and Rehmannia glutinosa. Regular check ups are required for the use of any medication, and the plan should be adjusted according to changes in physical condition. Long term self medication is not allowed.

It is recommended to consume traditional nourishing ingredients such as black sesame and goji berries in daily life, and to adhere to acupoint massage such as San Yin Jiao and Guan Yuan. Avoid frequent hair dyeing and exposure to environmental estrogens and other risk factors. Maintaining moderate sexual activity helps to maintain the vitality of the reproductive system. It is recommended to record changes in the menstrual cycle every quarter and seek medical evaluation promptly if a shortened period or significant decrease in menstrual flow is found. Establish health records to track indicators such as basal body temperature and hormone levels, providing a basis for personalized interventions. These comprehensive measures work together to effectively delay the process of ovarian function decline.