How to regulate women's menopausal diet

Menopausal women can regulate their diet by adjusting their dietary structure, increasing calcium intake, supplementing with plant estrogens, controlling calorie intake, and reducing stimulating foods. Menopausal dietary regulation should focus on balanced nutrition and stable hormone levels, combined with moderate exercise to help alleviate discomfort symptoms.

1. Adjust dietary structure

Increase the proportion of whole grains, vegetables, fruits, and high-quality protein, and reduce the intake of refined carbohydrates. Whole grains such as oats and brown rice are rich in B vitamins, which help maintain nervous system function; Dark vegetables such as spinach and broccoli provide abundant antioxidant substances; High quality protein sources such as fish and soy products can help maintain muscle mass. It is recommended to have at least 12 types of food per day and at least 25 types per week.

2. Increase calcium intake

Daily intake of 800-1000 milligrams of calcium, prioritize natural high calcium foods such as dairy products, tofu, sesame, etc. The decrease in estrogen levels during menopause can accelerate bone loss, and sufficient calcium combined with vitamin D can reduce the risk of osteoporosis. Lactose intolerant individuals can choose low lactose milk or fermented dairy products, while also receiving appropriate sunlight to promote vitamin D synthesis.

III. Supplementing Plant Estrogens

Soybeans and their products contain soy isoflavones, while flaxseed contains lignin. These plant estrogens can bidirectionally regulate hormone levels in the body. Daily intake of 30-50 grams of soybeans or equivalent soy products, such as soybean milk, tofu, etc. But individuals with thyroid dysfunction need to control their intake of soy products to avoid affecting thyroid hormone synthesis.

4. Control calorie intake

The basal metabolic rate decreases with age, and daily calorie intake should be reduced by 200-300 calories compared to when young. Adopt a small amount of multiple meals to avoid overeating. Replace deep frying with low-temperature cooking methods such as steaming and stewing, and choose low GI foods such as mixed grain rice to maintain blood sugar stability and reduce the risk of abdominal fat accumulation.

Fifth, reduce the intake of stimulating foods

and limit the intake of caffeine, alcohol, and spicy foods. Coffee should not exceed 2 cups per day, and alcohol intake should be controlled within 15 grams. These substances may exacerbate menopausal symptoms such as hot flashes and insomnia. At the same time, reduce high salt foods to prevent hypertension, with a daily salt intake of no more than 5 grams, and pay attention to the sodium content hidden in high salt seasonings.

Menopausal dietary regulation should be accompanied by regular sleep and moderate exercise. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week, combined with resistance training twice a week to maintain bone density. Maintain positive social activities and avoid emotional fluctuations that can lead to overeating. When severe menopausal syndrome occurs, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed. Do not take health supplements or medications on your own. Regular bone density, breast and gynecological examinations, and comprehensive attention to menopausal health management.