What foods are better to eat during the New Year period

Menopausal women can eat more soy products, deep-sea fish, whole grains, dark vegetables, and dairy products in moderation, which can help alleviate discomfort symptoms such as hot flashes and osteoporosis.

1. Soy Products

Soybeans and their products contain abundant soy isoflavones, which are plant estrogens that can bidirectionally regulate hormone levels in the body. Tofu, soybean milk, natto and other foods can improve the symptoms of hot flashes and night sweats, and also protect the cardiovascular system. It is recommended to consume soy products equivalent to 30-50 grams of dried soybeans per day, but gout patients need to control their intake.

II. Deep sea fish

Salmon, sardine and other fish are rich in Omega-3 fatty acids, which can reduce inflammatory reaction, improve mood fluctuations and cognitive function. It is recommended to consume deep-sea fish 2-3 times a week, with about 100 grams each time. It can be cooked with olive oil to promote nutrient absorption. Be careful to avoid high-temperature frying cooking methods.

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 intestinal function. Vitamin B6 can promote serotonin synthesis and alleviate anxiety. It is recommended to replace one-third of refined staple foods with whole grains, but those with weaker gastrointestinal function should gradually increase their intake.

4. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in calcium, magnesium and vitamin K, which are particularly important for preventing osteoporosis. The antioxidant substances in it can also alleviate oxidative stress damage. It is recommended to ensure a daily intake of 300-500 grams of vegetables, with more than half of them being dark vegetables. Stir frying over high heat can better preserve nutrients.

V. Dairy Products

Milk and yogurt provide high-quality protein and easily absorbable calcium. Lactose intolerant individuals can choose low lactose products or fermented dairy products. It is recommended to drink around 300 milliliters per day, which is more effective when combined with vitamin D supplements. People with hyperlipidemia should choose low-fat products to avoid excessive intake of saturated fatty acids.

Menopausal diet should pay attention to balanced nutrition. In addition to the above-mentioned foods, sufficient water should be ensured and high salt and high sugar foods should be restricted. It is recommended to adopt a Mediterranean diet pattern, combined with moderate exercise and psychological regulation. If severe symptoms occur, seek medical attention promptly and undergo hormone replacement therapy or nutritional supplementation under the guidance of a doctor. Regularly conduct bone density testing and blood lipid testing, and adjust dietary structure based on physical examination results. The main cooking method is steaming and stewing, avoiding high temperature frying and damaging nutrients. Maintaining a regular schedule and a positive mindset are equally important for a smooth transition through menopause.