What do women eat to prevent menopause

Women can prevent menopausal discomfort by eating moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, and nuts. Menopause is a natural stage of ovarian dysfunction in women, and adjusting dietary structure can help alleviate symptoms such as hot flashes, insomnia, and emotional fluctuations.

1. Soy Products

Soybeans and their products contain soy isoflavones, which have a structure similar to estrogen and can bidirectionally regulate hormone levels in the body. Tofu, soybean milk, natto and other foods can help relieve hot flashes and sweats. It is recommended to eat them 3-4 times a week. People with weak gastrointestinal function should control their intake to avoid causing bloating.

II. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce the inflammatory reaction in the body, improve emotional anxiety and cardiovascular health. Eating 2-3 times a week can meet your needs, and it is recommended to use steaming to preserve nutrients during cooking. Gout patients should pay attention to controlling their food intake.

III. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which help stabilize blood sugar and improve sleep quality. Whole grains account for up to one-third of the daily staple food and require sufficient chewing to promote digestion and absorption. People with gluten allergies should choose gluten free grains such as buckwheat and millet.

4. Dark vegetables

Spinach, broccoli and other dark vegetables are rich in calcium and vitamin K, which can prevent osteoporosis. It is recommended to consume 300-500 grams per day, and stir frying or cold mixing over high heat can reduce nutrient loss. Individuals with thyroid dysfunction should control their intake of cruciferous vegetables.

V. Nuts

Walnuts, almonds and other nuts contain vitamin E and healthy fatty acids, which can delay ovarian function decline. It is advisable to consume 10-15 grams per day, and it is best to choose original nuts to avoid additional sugar intake. Overweight individuals should reduce their intake of other fats and oils accordingly.

In addition to dietary adjustments, it is recommended that women maintain regular exercise such as brisk walking, yoga, and other aerobic activities, accumulating more than 150 minutes per week. Ensure adequate sleep and manage stress levels, avoid bad habits such as smoking and drinking. Regular bone density and hormone level testing should be conducted. If severe symptoms such as persistent palpitations and severe depression occur, timely medical attention should be sought. If necessary, hormone replacement therapy should be performed under the guidance of a doctor. Maintaining social activities and cultivating interests and hobbies can help smooth out the menopausal transition stage.