What foods are good to eat when one gets angry during menopause

When menopausal women experience significant emotional fluctuations, they can consume moderate amounts of soy products, deep-sea fish, whole grains, nuts, and dark vegetables to regulate their mood. These foods are rich in plant estrogens, omega-3 fatty acids, B vitamins, and other components, which help stabilize neurological function and hormone levels.

1. Soy Products

Soybeans, black beans, and other legumes and their products contain soy isoflavones, which have a structure similar to estrogen and can bidirectionally regulate hormone levels in the body. Taking about 100g of tofu and soybean milk every day can alleviate menopausal symptoms such as hot flashes and night sweats, and indirectly improve mood and irritability. People with weak gastrointestinal function should control their intake to avoid bloating and discomfort.

II. Deep sea fish

Salmon, sardine and other fish are rich in omega 3 fatty acids, which can promote serotonin synthesis and regulate emotional central nerve conduction. Eating 2-3 times a week, 80-100 grams each time, can reduce the level of inflammatory factors in the body. People who are allergic to seafood should replace it with plant-based sources of omega-3 such as flaxseed.

III. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins, especially vitamin B6 and folate, which participate in neurotransmitter metabolism. Replacing refined staple foods with whole grains and consuming 50-150 grams per day can help maintain blood sugar stability and reduce emotional fluctuations. People with poor digestive function can choose fermented whole grain products.

4. Nuts

The magnesium element in walnuts and almonds can relax nerves and muscles, and tryptophan is a precursor substance for synthesizing melatonin. Adding 15-20 grams of nuts as a daily meal can improve sleep quality and stabilize emotions. Attention should be paid to the high calorie content of nuts, and obese individuals should reduce their intake of other fats in moderation.

Five, Dark Vegetables

Dark vegetables such as spinach and broccoli contain calcium, magnesium, and antioxidants, which can regulate autonomic nervous system function. More than half of the vegetables in 300-500 grams per day are dark in color, and blanching them is more conducive to mineral absorption. Thyroid disease patients need to control their intake of cruciferous vegetables.

Menopausal diet should pay attention to balanced nutrition, and it is recommended to cooperate with regular aerobic exercise such as brisk walking, swimming, etc., accumulating more than 150 minutes per week. Maintain 7-8 hours of sleep per day and avoid consuming irritating substances such as alcohol and caffeine. If emotional symptoms continue to worsen, timely medical evaluation should be sought to determine whether hormone replacement therapy or psychological intervention is needed. Do not take health supplements or medications on your own.