How to make menopause come later

The onset of menopause is mainly influenced by genetic factors, but it may be moderately delayed through a healthy lifestyle. The main methods include maintaining regular exercise, balanced diet, controlling stress, avoiding smoking and drinking, and maintaining a normal weight.

1. Regular exercise

Moderate aerobic exercise and strength training every week can help regulate endocrine function. Exercise such as brisk walking and swimming can promote the balance of estrogen metabolism, while yoga or tai chi can alleviate autonomic nervous system disorders. It is recommended to accumulate at least 150 minutes of exercise per week to avoid prolonged sitting.

2. Balanced diet

Increase intake of natural estrogenic foods such as soy products and deep-sea fish, supplement calcium and vitamin D to prevent osteoporosis. Eat more fresh vegetables and fruits to obtain antioxidants and reduce high sugar and high-fat diets. Moderate intake of foods rich in lignin, such as flaxseed and sesame, can help regulate hormones.

3. Control stress

Long term mental stress can accelerate ovarian function decline. Manage emotions through mindfulness meditation, breathing exercises, and other methods to ensure adequate sleep. Establish a social support system, cultivate interests and hobbies, and avoid being constantly under high pressure.

4. Smoking cessation and alcohol restriction

Harmful substances in tobacco can damage ovarian reserve function, and alcohol affects the liver's metabolism of estrogen. Quitting smoking early can reduce the risk of early menopause, with a daily alcohol intake of no more than 15 grams. At the same time, it is necessary to avoid exposure to secondhand smoke.

5. Weight Management

Obesity or excessive weight loss can interfere with the menstrual cycle. Maintain BMI within the normal range and control body fat percentage within a reasonable range. Sudden weight fluctuations may lead to menstrual disorders, which should be gradually adjusted through scientific diet and exercise. Although genetic factors determine about 70% of the onset time of menopause, the above measures help maintain ovarian reserve function. It is recommended to undergo gynecological examinations and hormone level testing every year to detect abnormalities in a timely manner. Avoid using unproven hormone replacement therapy and, if necessary, undergo medical intervention under the guidance of a doctor. Maintain a positive attitude, menopause is a natural physiological transition stage for women.