What are the foods to eat less during menopause

Menopausal women should reduce their intake of high sugar, high salt, high-fat, spicy, stimulating, and caffeinated foods. These foods may exacerbate menopausal symptoms such as hot flashes, emotional fluctuations, and osteoporosis, mainly including refined sugars, pickled foods, animal organs, chili peppers, strong tea, etc.

1. Refined Sugar

Refined sugar foods such as cakes, cookies, and sugary drinks can cause blood sugar fluctuations, which may exacerbate emotional distress and fatigue in menopausal women. Excessive intake may also increase the risk of obesity and affect estrogen metabolism. It is recommended to choose natural sweet foods with low glycemic index, such as fresh fruits, as substitutes.

2. Preserved food

High sodium content of high salt preserved food such as bacon and pickles may aggravate the edema problem caused by water and sodium retention during menopause. Long term high salt diet can also accelerate calcium loss and increase the risk of osteoporosis. It is recommended to use natural seasonings such as vanilla and lemon juice instead of salt for daily cooking.

3. Animal visceral organs

Pig liver, chicken gizzard and other animal visceral organs have high cholesterol content, which reduces the metabolic capacity of menopausal women. Overconsumption may affect blood lipid levels. Purines in such foods may also induce joint discomfort. High quality protein sources such as deep-sea fish and soy products can be used as substitutes.

4. Spicy and stimulating foods

Spicy seasonings such as chili peppers and Sichuan peppercorns may stimulate blood vessel dilation and exacerbate symptoms of hot flashes and night sweats. Some women may experience gastrointestinal discomfort after consuming it. When cooking, mild spices such as ginger, scallions, and garlic can be used to enhance the flavor, avoiding direct intake of large amounts of chili products.

5. Strong Tea Coffee

The caffeine in coffee and strong tea may interfere with sleep quality and exacerbate menopausal insomnia. Caffeine also has a diuretic effect, which may exacerbate calcium excretion. It is recommended to consume no more than 200 milligrams of caffeine per day, and switch to calming drinks such as chrysanthemum tea and red date tea in the afternoon.

Menopausal diet should pay attention to balanced nutrition, and it is recommended to increase the intake of soy products, dark vegetables, whole grains, and other foods rich in phytoestrogens and calcium. Regular brisk walking, yoga sessions, and exercise can help alleviate symptoms. Maintain good sleep habits, avoid staying up late and overworking. If severe discomfort occurs, timely medical evaluation should be sought to determine whether hormone replacement therapy or other medical interventions are needed.