How women can delay the age of menopause

Women can delay menopause by adjusting their lifestyle, supplementing nutrition, and managing stress. The main influencing factors include balanced diet, regular exercise, hormone regulation, psychological adjustment, disease prevention, etc.

1. Balanced diet

Consuming foods rich in phytoestrogens can help delay ovarian function decline. Soybean products such as soybean milk and tofu contain soybean isoflavones, whose structure is similar to estrogen, and can gently regulate endocrine. Eating moderate amounts of nuts such as walnuts and almonds daily can protect ovarian cells with their unsaturated fatty acids and vitamin E. Dark vegetables such as spinach and broccoli provide folate and antioxidants, reducing the damage of free radicals to the reproductive system. Avoid high sugar and high-fat diets, control weight within normal range, obesity may accelerate ovarian reserve decline.

2. Regular Exercise

Moderate aerobic exercise every week can improve pelvic blood circulation. Low impact exercises such as brisk walking and swimming, practiced several times a week for a certain duration, can enhance the function of the hypothalamic pituitary ovarian axis. Specific postures in yoga, such as butterfly and cat cow postures, can regulate the autonomic nervous system and alleviate endocrine disorders. Avoid excessive and vigorous exercise that can increase oxidative stress in the body, and replenish water and electrolytes in a timely manner after exercise.

III. Hormonal Regulation

Maintaining normal melatonin secretion is crucial for protecting ovarian function. Ensure sufficient sleep at night and avoid staying up late to interfere with pineal gland function. Moderate sun exposure promotes vitamin D synthesis, and its receptors are widely distributed in ovarian tissue. Under the guidance of a doctor, natural progesterone preparations can be used for a short period of time if necessary, but hormone level changes must be strictly monitored.

Fourth, psychological adjustment

Long term mental stress can increase cortisol levels and inhibit the secretion of gonadotropins. Relieve anxiety and maintain an optimistic mindset through mindfulness meditation, breathing exercises, and other methods. Cultivate interests and hobbies to shift attention and reduce excessive focus on physiological changes. Establish a social support system, maintain good communication with family and friends, and avoid emotional fluctuations that can affect endocrine balance.

Fifth, Disease Prevention

Timely treatment of chronic inflammation such as pelvic inflammatory disease and pelvic inflammatory disease to prevent damage to ovarian tissue. Control metabolic diseases such as thyroid dysfunction and diabetes, and avoid secondary premature ovarian failure. Regular gynecological examinations are conducted to rule out endocrine diseases such as polycystic ovary syndrome, and if necessary, combined traditional Chinese and Western medicine conditioning is performed under the guidance of professional physicians.

Maintaining a regular sleep schedule plays an important role in maintaining a stable biological clock, and it is recommended to set a fixed bedtime and wake-up time. Smoking cessation and alcohol restriction can reduce the damage of toxic substances to follicles, and women who smoke may experience premature menopause. Wear breathable cotton underwear to avoid dampness and stuffiness in the perineum and reduce the probability of gynecological inflammation. Moderate hot spring baths or foot baths can improve peripheral circulation, but the water temperature should not be too high. Record changes in menstrual cycle, seek medical attention promptly to assess ovarian function if abnormalities are detected, and if necessary, test levels of anti Mullerian hormone. When taking these measures comprehensively, individual differences should be adjusted to avoid excessive intervention that may cause physical burden.