How women can delay the onset of menopause

Women can delay the onset of menopause by adjusting their lifestyle, supplementing nutrition, and managing stress. There are mainly methods such as maintaining regular exercise, balanced diet, weight control, regulating psychological state, and supplementing with plant estrogens.

1. Regular Exercise

Moderate aerobic exercise every week can help maintain ovarian function, and low impact exercises such as brisk walking, swimming, and yoga are recommended. Exercise can promote blood circulation and help maintain stable estrogen levels. It is recommended to exercise at least three times a week for at least half an hour each time to avoid excessive and strenuous exercise that can cause physical burden.

2. Balanced diet

Eat more foods rich in phytoestrogens such as soy products and flaxseed, supplement high-quality protein and vitamin E. Increase intake of fresh vegetables and fruits, and reduce high sugar and high-fat foods. Moderate consumption of deep-sea fish can obtain omega-3 fatty acids, which help regulate endocrine system function.

3. Weight control

Maintaining a normal weight range is important for maintaining hormone balance. A high body fat percentage can accelerate ovarian function decline, while a low one may affect estrogen synthesis. Control BMI within the normal range through reasonable diet and exercise to avoid excessive weight fluctuations that can burden the endocrine system.

4. Psychological regulation

Long term stress can accelerate ovarian function decline, and it is recommended to relieve stress through meditation, breathing training, and other methods. Maintain good sleep quality and ensure 7-8 hours of sleep per day. Cultivate interests and hobbies, maintain a positive and optimistic attitude, and avoid long-term anxiety and depression.

5. Phytoestrogens

Moderate supplementation of soy isoflavones and other phytoestrogens may help delay menopause. Chinese medicinal herbs such as Pueraria lobata and Angelica sinensis also contain ingredients with estrogen like activity. But before supplementing, one should consult to avoid excessive intake that may affect endocrine balance. It is not recommended to take hormone drugs on your own. Delaying menopause requires starting from multiple aspects, and establishing a healthy lifestyle is key. In addition to the above methods, smoking and drinking should be avoided, caffeine intake should be reduced, and regular gynecological examinations should be conducted. Maintain a regular schedule, pay attention to balancing work and rest, and engage in appropriate pelvic floor muscle exercises. If there are premenopausal symptoms such as menstrual disorders, timely medical evaluation should be sought, and appropriate intervention measures should be taken under the guidance of a doctor. Through comprehensive regulation, the onset of menopause can be postponed to a certain extent and related discomfort symptoms can be alleviated.