How to supplement estrogen for women during menopause

Supplementing estrogen during menopause in women can be achieved through natural foods, plant-based estrogen, medication replacement therapy, regular exercise, stress management, and other methods. The decrease in estrogen levels may be caused by ovarian dysfunction, endocrine disorders, malnutrition, chronic diseases, genetic factors, and other factors.

1. Natural food

Soybean products, such as tofu and soybean milk, contain soybean isoflavones, which belong to phytoestrogens and help relieve hot flashes and night sweats. Deep sea fish are rich in omega-3 fatty acids, which can regulate endocrine balance. Nut based foods such as flaxseed contain lignin, which can mildly supplement estrogen. It is recommended to consume in moderation daily to avoid excessive intake that may cause gastrointestinal discomfort.

2. Plant estrogen

Pueraria powder contains puerarin, which can bidirectionally regulate estrogen levels. Chinese medicinal herbs such as Angelica sinensis and Rhodiola rosea have estrogenic effects and should be used in combination under the guidance of a traditional Chinese medicine practitioner. Black cohosh extract is commonly used for menopausal care in European and American countries, but it may cause mild dizziness and other reactions.

3. Drug Replacement Therapy

Estradiol tablets are suitable for moderate to severe menopausal syndrome and require strict monitoring of endometrial changes. Tibolon tablets have estrogenic, progestogenic, and androgenic activities, which can improve emotional fluctuations. Prostatine vaginal capsules are safe for local use in response to symptoms of urinary and reproductive tract atrophy. All hormone drugs must be used under the guidance of a gynecologist.

4. Regular Exercise

Yoga regulates hypothalamic pituitary ovarian axis function through soothing movements. Aerobic exercises such as brisk walking and swimming, 3-5 times a week for more than 30 minutes each time, can promote endogenous estrogen secretion. Kegel exercise can prevent pelvic floor muscle relaxation caused by estrogen deficiency.

5. Stress Management

Long term stress can exacerbate estrogen fluctuations, while meditation training can lower cortisol levels. Ensuring 7-8 hours of deep sleep every day helps maintain the balance between melatonin and estrogen. The use of geranium and sage essential oils in aromatherapy may be helpful in regulating emotions. Menopausal women should establish a balanced diet structure that includes whole grains, dark vegetables, dairy products, and limit caffeine and alcohol intake. Perform 150 minutes of moderate intensity exercise per week, combined with mindfulness based stress reduction training. Regular bone density and breast examinations should be conducted, and liver and kidney function should be rechecked every 6 months during hormone therapy. If abnormal vaginal bleeding or breast tenderness occurs, seek medical attention promptly and adjust the plan. Maintaining social activities and engagement can help smooth out the menopausal transition phase.