What are the best foods to eat during menopause

Menopausal women are suitable for eating foods such as soy products, deep-sea fish, whole grains, dark vegetables, and dairy products. These foods help alleviate hot flashes, improve mood swings, prevent osteoporosis, and maintain cardiovascular health.

1. Soy Products

Soy products are rich in soy isoflavones, which are plant estrogens that can help regulate fluctuations in estrogen levels in menopausal women. Tofu, soybean milk, natto and other foods can alleviate the symptoms of hot flashes and night sweats, while protecting the cardiovascular system. It is recommended to consume moderate amounts of soy products daily, but individuals with thyroid dysfunction should control their intake.

II. Deep sea fish

Salmon, sardine and other deep sea fish are rich in Omega-3 fatty acids, which can reduce the inflammatory reaction in the body and improve the mood anxiety and depression symptoms of menopause. These types of fatty acids also help maintain cardiovascular health and prevent dyslipidemia after menopause. Eating deep-sea fish two to three times a week using steaming or grilling methods is healthier.

III. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which can stabilize blood sugar levels and reduce common blood sugar fluctuations during menopause. Dietary fiber can also promote intestinal peristalsis and prevent constipation that is prone to occur during menopause. It is recommended to replace refined rice and flour with whole grains as the staple food, but those with weak gastrointestinal function should gradually increase their intake.

4. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in minerals such as calcium and magnesium, as well as vitamin K, which can help prevent menopausal osteoporosis. The antioxidant substances contained in it can also alleviate oxidative stress response and delay the aging process. This type of vegetable is best cooked by stir frying or cold mixing to avoid prolonged high temperature damage to nutrients.

V. Dairy Products

Milk, yogurt, and other dairy products are high-quality sources of calcium that can supplement the bone calcium that is rapidly lost in menopausal women. Probiotics in fermented dairy products can also regulate gut microbiota and improve digestion and absorption function. Lactose intolerant individuals can choose low lactose products or substitute calcium fortified foods, while also paying attention to the combination of vitamin D to promote calcium absorption.

Menopausal diet should pay attention to balanced nutrition. In addition to the above-mentioned foods, sufficient water should be ensured and intake of high salt and high sugar foods should be restricted. It is recommended to engage in moderate exercise such as brisk walking, yoga, etc. to help maintain bone density and muscle mass. The main cooking method is steaming and stewing, reducing frying and grilling. Maintaining a regular schedule and a positive mindset are equally important. If symptoms seriously affect daily life, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed. Regularly conduct bone density and breast examinations, and establish personalized health management plans.