How women can delay menopausal symptoms

Delaying menopausal symptoms in women can be intervened through adjusting diet, regular exercise, psychological regulation, traditional Chinese medicine regulation, hormone replacement therapy, and other methods. Menopausal symptoms are often caused by a decline in ovarian function leading to a decrease in estrogen levels, manifested as hot flashes, insomnia, emotional fluctuations, etc.

1. Adjust diet

Increase intake of soybeans and their products. Soy isoflavones have estrogenic effects and help alleviate hot flashes and sweating. You can eat soybean milk, tofu and other bean products every day, together with calcium rich milk and green leafy vegetables, to prevent osteoporosis. Limit caffeine and alcohol intake to reduce the frequency of hot flashes caused by vasoconstriction.

2. Regular Exercise

Combining aerobic exercise with resistance training every week, such as brisk walking, swimming, and dumbbell exercises. Exercise can promote the secretion of endorphins, improve mood, and maintain bone density and muscle mass. It is recommended to exercise at moderate intensity for 30 minutes every day to avoid prolonged sitting that exacerbates metabolic disorders.

3. Psychological regulation

Relieves anxiety through mindfulness meditation and breathing training, and establishes a social support network to reduce loneliness. Cognitive behavioral therapy can help adjust negative perceptions of menopause and seek professional psychological counseling if necessary to avoid long-term emotional stress exacerbating autonomic nervous system dysfunction.

4. Traditional Chinese Medicine Conditioning

Use the ointment formula of Angelica sinensis, Rehmannia glutinosa and other herbs to regulate qi and blood, and select Guanyuan, Sanyinjiao and other acupoints for acupuncture and moxibustion to regulate endocrine. It should be done under the guidance of a traditional Chinese medicine practitioner and avoid self medication. Cooperate with external treatments such as moxibustion and foot baths to improve blood circulation.

5. Hormone replacement therapy

For severe symptoms, a combination of estrogen and progesterone, such as estradiol valerate tablets/estradiol cyproterone acetate tablets, can be used after evaluation by a gynecologist. Regular monitoring of breast and endometrial conditions is necessary, and caution should be exercised in individuals with a history of thrombosis or family tumors. Non hormonal drugs such as black cohosh extract can also be used as alternative options.

Maintaining sufficient sleep and a good sleep schedule is crucial for stabilizing the endocrine system, and controlling the nighttime room temperature at around 20 ℃ can reduce the interference of hot flashes. It is recommended to undergo annual bone density and gynecological examinations to promptly screen for the risk of chronic diseases related to menopause. Establish a long-term health management plan that combines symptom control with cardiovascular and skeletal health maintenance, and if necessary, collaborate across multiple disciplines to develop personalized intervention plans.