What do menopausal women really need

Women entering menopause need to focus on hormone balance regulation, bone health maintenance, cardiovascular protection, emotional management, and sleep quality improvement. There are mainly estrogen replacement therapy, calcium and vitamin D supplementation, dietary fiber intake, psychological counseling intervention, and regular exercise support.

1. Estrogen Replacement Therapy

Menopausal women experience a significant decrease in estrogen levels, which may lead to vasomotor symptoms such as hot flashes and night sweats. Doctors may recommend using medications such as estradiol valerate tablets and estrogen binding tablets for hormone therapy, but the risk of thrombosis needs to be strictly evaluated. Plant estrogens such as soy isoflavones can serve as mild alternatives and help alleviate mild symptoms through dietary supplementation.

2. Calcium and vitamin D supplementation

Postmenopausal bone loss accelerates, and it is necessary to ensure a daily intake of 1000-1200 milligrams of calcium. In addition to dairy products, calcium rich foods such as tofu and sesame paste can be consumed, combined with vitamin D to promote calcium absorption. Bone density testing shows osteoporosis, and doctors may prescribe anti bone resorption drugs such as alendronate sodium, combined with weight-bearing exercise to enhance bone strength.

3. Dietary fiber intake

Decreased metabolic rate and weakened intestinal function are common problems, and daily intake of more than 25 grams of dietary fiber is recommended. Oats, broccoli, and other foods rich in soluble fiber can help regulate blood lipids, while the insoluble fiber in whole grains can improve intestinal peristalsis. Pay attention to gradually increasing the intake to avoid bloating, while ensuring that you drink more than 1500 milliliters of water per day.

4. Psychological counseling intervention

Hormonal fluctuations can easily lead to emotional anxiety and depression, and cognitive-behavioral therapy can effectively improve the psychological state. Mindfulness meditation practice can reduce stress hormone levels, and group support activities can help establish social connections. When symptoms are severe, doctors may recommend antidepressants such as paroxetine hydrochloride, but it must be accompanied by psychological counseling.

5. Regular exercise support

Doing 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc., can maintain cardiovascular health. Resistance training 2-3 times a week can delay muscle loss, while flexibility exercises such as yoga can improve joint flexibility. Pay attention to avoiding excessive fatigue during exercise, and supplement protein in a timely manner after exercise to help muscle repair. Menopausal women need to establish a balanced diet that includes whole grains, dark vegetables, and high-quality protein, while limiting the intake of refined sugars and saturated fats. Maintain regular exercise for at least 30 minutes 3-5 times a week, with priority given to weight-bearing exercises and balance training. Ensure 7-8 hours of high-quality sleep daily, avoid caffeine and screen blue light stimulation before bedtime. Regularly undergo gynecological examinations, breast screening, and bone density testing. Seek medical attention promptly in case of abnormal vaginal bleeding or severe emotional disorders. By cultivating hobbies and social activities to shift attention, learning stress management skills can help smooth out the menopausal transition phase.