What foods are best to eat during the New Year period

Menopausal women can eat more soy products, deep-sea fish, whole grains, dark vegetables, dairy products and other foods in moderation. These foods help alleviate hot flashes, improve mood swings, supplement calcium, and maintain metabolic balance.

1. Soy Products

Soybeans and their products contain abundant soy isoflavones, which are plant estrogens that can bidirectionally regulate estrogen levels in the body. Tofu, soybean milk, natto and other foods can help relieve the typical symptoms of menopause such as hot flashes and night sweats, while providing high-quality protein and calcium. It is recommended to consume soy products equivalent to 20 grams of dried soybeans per day, but gout patients need to control their intake.

II. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which have anti-inflammatory effects and can improve cardiovascular health. Menopausal women who consume deep-sea fish 2-3 times a week can help reduce triglyceride levels and alleviate emotional anxiety. When cooking, it is recommended to use steaming or baking methods to avoid damaging nutrients through high-temperature frying.

III. Whole Grains

Whole grains such as oats and brown rice contain B vitamins and dietary fiber, which can stabilize blood sugar and improve intestinal function. Vitamin B6 can promote serotonin synthesis and help improve sleep disorders. Whole grains should account for more than one-third of the daily staple food, but those with weak gastrointestinal function need to gradually increase their intake.

4. Dark vegetables

Spinach, broccoli and other dark vegetables are rich in vitamin K and folate, which are of great significance in preventing osteoporosis. The antioxidant substances in these vegetables can also alleviate oxidative stress reactions. It is recommended to consume 300-500 grams per day and pay attention to stir frying over high heat to preserve nutrients. Thyroid disease patients need to control their intake of cruciferous vegetables.

Fifth, dairy products

Milk, yogurt, etc. provide easily absorbable calcium and vitamin D, which can prevent bone loss during menopause. Probiotics in fermented dairy products can also regulate gut microbiota, so it is recommended to choose sugar free or low sugar products. Lactose intolerant individuals can use Shu Hua milk or cheese as a substitute, with a daily intake controlled at around 300 milliliters.

Menopausal diet should pay attention to diversified combinations. In addition to the above-mentioned foods, it is also necessary to ensure sufficient water intake and limit high salt and high sugar foods. It is recommended to engage in moderate exercise such as brisk walking, yoga, etc., and maintain a regular schedule. If severe osteoporosis or cardiovascular symptoms occur, seek medical attention promptly for professional evaluation and treatment. Daily diet and symptom changes can be recorded to help identify individualized sensitive foods.