The most effective way to delay menopause is to take care of it at home

The most effective methods to delay menopause include adjusting dietary structure, regular exercise, psychological regulation, traditional Chinese medicine treatment, and avoiding unhealthy lifestyle habits. Menopause is a natural stage of physiological changes in women, but its progression can be slowed down through scientific lifestyle interventions.

1. Adjusting dietary structure

Increasing soy products, nuts, deep-sea fish, and other foods rich in phytoestrogens and omega-3 fatty acids can help balance hormone levels in the body. Moderate supplementation of calcium and vitamin D, such as dairy products and leafy vegetables, can prevent osteoporosis. Reduce intake of high sugar, high salt, and processed foods to avoid exacerbating metabolic burden.

2. Regular Exercise

Doing aerobic exercises such as brisk walking and swimming every week, combined with flexibility training such as yoga or Pilates, can improve blood circulation and endocrine function. The appropriate intensity of exercise is slight sweating to avoid excessive fatigue. Persisting in exercise can help maintain an ideal weight and reduce the risk of menopausal syndrome.

3. Psychological regulation

Relieves stress and maintains a positive and optimistic attitude through meditation, deep breathing, and other methods. Cultivate hobbies such as gardening and painting, and shift attention. Establish a social support network, maintain good communication with family and friends, and reduce the negative impact of anxiety and depression on the endocrine system.

4. Traditional Chinese Medicine Treatment

Under the guidance of a professional Chinese medicine practitioner, medicinal herbs such as Angelica sinensis, Astragalus membranaceus, and Goji berries can be used to make soup or substitute tea drinks. Moxibustion at acupoints such as Guanyuan and Sanyinjiao can help warm the meridians and unblock the meridians. Avoid taking large amounts of supplements on your own, and treat according to the differentiation of physical constitution. Regular daily routine combined with the noon infusion method is more effective for health preservation.

5. Avoid bad habits

Strictly quit smoking and limit alcohol consumption to reduce the damage of nicotine and alcohol to ovarian function. Ensure sufficient sleep and avoid staying up late which can lead to melatonin secretion disorders. Pay attention to sun protection and skin care to delay skin aging. Control caffeine intake to no more than 300 milligrams per day.

Family care requires long-term adherence to forming habits. It is recommended to develop personalized plans and regularly evaluate their effectiveness. At the same time, gynecological examinations are conducted annually to monitor changes in hormone levels. If severe symptoms such as hot flashes and insomnia occur, seek medical attention promptly and receive professional treatment. Maintaining moderate sexual activity can also help maintain reproductive system health, but contraception should be taken until menopause is clear. Through multidimensional lifestyle interventions, the menopausal process can be effectively delayed and the quality of life can be improved.