What are the methods for women to delay menopause

Women can delay menopause by adjusting their lifestyle, supplementing nutrition, regular exercise, psychological regulation, and traditional Chinese medicine treatment. The main methods include maintaining a balanced diet, supplementing with plant estrogens, adhering to aerobic exercise, relieving psychological stress, and using traditional Chinese medicine appropriately for regulation.

1. Maintain a balanced diet

Increasing the intake of soy products, dark vegetables, whole grains, and other foods in daily diet can help maintain stable estrogen levels. The structure of soybean isoflavones is similar to human estrogen, and proper consumption of soybean milk, tofu, etc. can help regulate endocrine. At the same time, reduce high sugar and high-fat foods to avoid accelerating ovarian function decline.

2. Supplementing Plant Estrogen

Plant based foods such as kudzu root and flaxseed contain natural estrogen components, which can be supplemented daily by consuming kudzu root powder or flaxseed oil. These substances can gently regulate hormone balance, but require long-term persistence. Excessive intake may interfere with normal hormone secretion, and it is recommended to consume 3-4 times a week.

3. Persist in aerobic exercise

Engage in 3-5 aerobic exercises such as brisk walking and swimming per week, each lasting for more than 30 minutes. Exercise can promote blood circulation, improve ovarian blood supply, and delay the rate of follicle depletion. At the same time, it can control weight and reduce the negative impact of insulin resistance on hormone levels.

4. Relieve psychological stress

Long term anxiety can accelerate dysfunction of the hypothalamic pituitary ovarian axis. Reduce stress and maintain adequate sleep through meditation, mindfulness training, and other methods. Research has shown that stress management lasting for more than 6 months can delay the onset of menopausal symptoms.

5. Proper use of traditional Chinese medicine for conditioning

Under the guidance of a traditional Chinese medicine practitioner, herbal formulas or decoctions containing Angelica sinensis, Rehmannia glutinosa, and other medicinal herbs can be selected. This type of medication has the effects of tonifying the kidneys, replenishing essence, and regulating the meridians, making it suitable for women with reduced menstrual flow but not yet menopausal. It should be used according to the differentiation of physical constitution and avoid self consumption. In addition to the above methods, it is recommended that women regularly check their levels of anti Mullerian hormone from the age of 35 to evaluate ovarian reserve function. Avoid behaviors such as smoking and excessive drinking that accelerate ovarian aging. Vitamin D and calcium can be supplemented appropriately to prevent osteoporosis. Maintaining regular sexual activity can also help maintain endocrine balance. If early menopausal symptoms such as menstrual disorders and hot flashes occur, timely medical evaluation should be sought. If necessary, hormone replacement therapy should be performed under the guidance of a doctor, but the indications and contraindications should be strictly controlled. Through multidimensional intervention, most women can delay the onset of menopause by 1-3 years.