What are the best foods for menopausal women to eat

Menopausal women can eat moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, and dairy products, which can help alleviate symptoms such as hot flashes and osteoporosis. Menopausal syndrome is often caused by the decline of ovarian function, leading to a decrease in estrogen levels, and requires dietary regulation of endocrine balance.

1. Soy Products

Soy isoflavones have estrogenic effects and can alleviate hot flashes and night sweats. Every 100g of tofu contains 138mg of calcium, and soybean milk contains high-quality protein. It is recommended to take 30-50g of soybeans or equivalent products every day. People with weak gastrointestinal function should control their intake and avoid bloating.

II. Deep sea fish

Salmon and sardine are rich in omega-3 fatty acids. Eating them 2-3 times a week can improve mood swings. Autumn knife fish contains vitamin D to promote calcium absorption, and steaming is the best way to retain nutrients. Gout patients should pay attention to controlling purine intake.

III. Whole Grains

Oats and brown rice contain B vitamins to stabilize the nervous system and dietary fiber to prevent constipation. Buckwheat contains rutin to enhance vascular elasticity, and it is recommended to replace one-third of polished rice flour. Patients with diabetes need to monitor their blood glucose response.

4. Dark vegetables

Spinach and broccoli contain vitamin K to promote bone calcium deposition, while kale contains glucosinolates to aid estrogen metabolism. Ensure a daily intake of at least 300 grams and stir fry quickly over high heat to reduce nutrient loss. Thyroid disease patients need to control their intake of cruciferous vegetables.

5. Dairy Products

Yogurt contains probiotics to regulate gut microbiota, and cheese has six times the calcium content of milk. Lactose intolerant individuals can choose low lactose fortified milk, with a recommended daily intake of 300 milliliters of liquid milk or equivalent dairy products. People with high blood lipids should choose low-fat products.

Menopausal diet should pay attention to the timing and quantity of three meals, control the intake of oil, salt, and sugar, and avoid alcohol and spicy and stimulating foods. It is recommended to combine moderate exercise such as brisk walking and yoga, and expose oneself to sunlight for 20 minutes a day to promote vitamin D synthesis. Maintain a regular daily routine and a positive mindset, and if necessary, undergo hormone replacement therapy under the guidance of a doctor. Regularly conduct bone density and breast examinations, and establish personalized health management plans.