How women can delay the onset of menopause

Women can delay the onset of menopause by adjusting their lifestyle, supplementing nutrition, and managing stress. The main measures include maintaining regular exercise, balanced diet, weight control, avoiding smoking and drinking, and regular physical examinations.

1. Regular exercise

Moderate aerobic exercise every week can help maintain ovarian function. Low impact exercises such as brisk walking and swimming can promote blood circulation and help regulate the endocrine system. It is recommended to accumulate at least 150 minutes of exercise per week to avoid sudden high-intensity training.

2. Balanced diet

Eat more foods rich in phytoestrogens, such as soy products and dark vegetables. Proper supplementation of calcium and vitamin D can prevent osteoporosis, and choosing natural ingredients such as milk and sesame is better than nutritional supplements. Limit high sugar and high-fat diet and maintain sufficient protein intake.

3. Weight control

Maintaining BMI within the normal range is crucial for endocrine balance. Excessive body fat percentage can interfere with estrogen metabolism. It is recommended to maintain a reasonable level of body fat percentage through dietary control and exercise. Avoid excessive dieting that can lead to malnutrition.

4. Smoking cessation and alcohol restriction

Harmful substances in tobacco can accelerate follicle depletion, while alcohol affects the liver's metabolic function of estrogen. Completely quitting smoking can slow down the rate of ovarian function decline, and daily alcohol intake should be controlled below 15 grams.

5. Regular Physical Examination

After the age of 35, it is recommended to undergo gynecological examinations annually to monitor changes in hormone levels. Ultrasound examination can evaluate ovarian reserve function and promptly detect potential issues such as thyroid dysfunction. If necessary, hormone replacement therapy evaluation can be conducted under the guidance of a doctor. Maintaining good sleep habits and ensuring adequate sleep can help maintain the stability of the hypothalamic pituitary ovarian axis function. Learn stress management skills to avoid long-term mental stress affecting endocrine balance. Pay attention to changes in the menstrual cycle and seek medical advice promptly if any abnormalities occur. These comprehensive intervention measures require long-term persistence to effectively delay the menopausal process, and it is recommended to develop personalized health plans based on individual circumstances.