How Women Can Delay Menopausal Adjustment Methods

Delaying menopause for women can be intervened through adjusting dietary structure, regular exercise, psychological adjustment, traditional Chinese medicine regulation, hormone replacement therapy, and other methods. Menopause is a natural decline in ovarian function, but scientific regulation can help delay the onset of related symptoms.

1. Adjust the dietary structure

Increasing the intake of soybean products helps to supplement phytoestrogens, such as soybean milk, tofu, etc., which contain soybean isoflavones. Moderate consumption of deep-sea fish can obtain omega-3 fatty acids, which help regulate the endocrine system. Ensure 300-500 grams of fresh vegetables and fruits daily, supplement with vitamin C and dietary fiber. Control the intake of refined sugar and saturated fat to avoid accelerating ovarian function decline. Calcium and vitamin D in dairy products play an important role in preventing osteoporosis.

2. Regular Exercise

Doing 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc., can improve blood circulation. Flexibility training such as yoga and Pilates can help relieve stress and regulate autonomic nervous system function. Resistance training is conducted 2-3 times a week to maintain muscle mass and bone density. Avoid prolonged sitting and get up and move for 5 minutes every hour. The intensity of exercise should be gradual, with slight sweating but no fatigue as the degree.

3. Psychological adjustment

Maintaining a positive and optimistic attitude helps stabilize the hypothalamic pituitary ovarian axis function. Meditation and deep breathing exercises can lower stress hormone levels. Cultivate hobbies and interests to shift attention and reduce anxiety. Ensuring adequate sleep, 7-8 hours of high-quality sleep per night, helps maintain hormonal balance. If necessary, seek psychological counseling and learn emotional management skills.

4. TCM recuperation

TCM believes that the lack of kidney qi is the main reason for the early menopause, and can choose kidney tonifying herbs such as prepared rehmannia and cornus officinalis. Acupuncture and moxibustion specific points such as Sanyinjiao and Guanyuan can regulate the movement of qi and blood. Moxibustion therapy can warm and replenish yang qi, and improve symptoms of uterine coldness. According to the differentiation and treatment of physical constitution, those with yin deficiency should nourish yin, while those with yang deficiency should warm yang. Personalized conditioning should be carried out under the guidance of a professional traditional Chinese medicine practitioner.

5. Hormone replacement therapy

After evaluation by a doctor, low-dose estrogen supplementation may be considered, and strict monitoring of breast and endometrial conditions is required. Natural progestogens such as progesterone can be used in combination to reduce the risk of endometrial lesions. Transdermal estrogen patches have a lower liver metabolic burden than oral preparations. Regular check ups of liver and kidney function and blood lipid indicators are required during medication. Not suitable for patients with a history of thrombosis or hormone dependent tumors. Establishing a healthy lifestyle is a fundamental measure to delay menopause. It is recommended to quit smoking, limit alcohol consumption, avoid staying up late, and avoid overwork. Maintaining moderate social activities and participating in group sports can contribute to mental health. Regular gynecological examinations can detect ovarian dysfunction early. Pay attention to observing changes in the menstrual cycle, and seek medical attention promptly if there are obvious disturbances. Menopause is a natural physiological process, and excessive intervention may bring risks. It is recommended to choose a suitable conditioning plan under the guidance of a professional physician.