What foods are good for menopausal women to eat

Menopausal women can eat moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, and dairy products to help alleviate discomfort and maintain health. Menopause may cause problems such as hot flashes and osteoporosis due to a decrease in estrogen levels. A reasonable diet can help regulate endocrine function, supplement calcium, and improve metabolism.

1. Soy Products

Soybeans and their products are rich in soy isoflavones, which have a structure similar to estrogen and can regulate hormone levels bidirectionally, relieving hot flashes and night sweats. The daily intake of tofu, soybean milk, etc. is about 100g, but gout patients need to control the amount. Soy products can also provide high-quality protein and calcium, which are helpful in preventing osteoporosis.

II. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce inflammatory reaction and improve cardiovascular health. Eating 2-3 times a week, 80-100 grams each time, can help alleviate emotional fluctuations and joint discomfort. When cooking, it is recommended to steam or grill to avoid high temperature frying that can damage nutrition.

III. Whole Grains

Whole grains such as oats and brown rice contain B vitamins and dietary fiber, which help stabilize blood sugar and mood. Whole grains account for more than one-third of the daily staple food, which can promote intestinal peristalsis and reduce the risk of obesity. Those with weak gastrointestinal function can choose fermented whole grains such as whole wheat Mantou.

4. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in vitamin K and folate, which can enhance bone density and reduce homocysteine levels. Daily intake of 300-500 grams, with dark vegetables accounting for more than half. Pay attention to stir frying or blanching over high heat to reduce the loss of vitamin C.

V. Dairy Products

Milk and yogurt provide easily absorbable calcium and vitamin D, with 300 milliliters per day meeting about one-third of calcium needs. Lactose intolerant individuals can choose low lactose yogurt or cheese. Eating fruits rich in vitamin C can promote calcium absorption, but avoid consuming them with high oxalate foods.

Menopausal diet should focus on diversified combinations and reduce high salt, high sugar, and spicy stimulating foods. It is recommended to drink 1500-1700 milliliters of water daily, combined with moderate exercise such as brisk walking and yoga. Regularly monitor bone density and blood lipid indicators, and supplement calcium supplements or vitamin D under the guidance of a doctor if necessary. Maintaining a regular sleep schedule and a good mentality are equally important, and stress can be relieved through meditation and social activities.