What foods do menopausal women eat

Menopausal women can eat moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, dairy products, and other foods. These foods help alleviate hot flashes, improve mood swings, supplement calcium, and regulate endocrine function.

1. Soy Products

Soy products are rich in soy isoflavones, a plant estrogen that can bidirectionally regulate hormone levels in women and alleviate menopausal symptoms of hot flashes and night sweats. Fermented bean products such as tofu, soybean milk and natto have a higher absorption rate. It is recommended to take them 3-4 times a week, 100-150g each time. People with weak gastrointestinal function should control their intake to avoid causing bloating.

II. Deep sea fish

Salmon, sardine and other deep sea fish are rich in Omega-3 fatty acids, which can reduce the inflammatory reaction in the body and improve the emotional anxiety and cognitive decline during menopause. Consume 2-3 times a week, steaming or grilling can maximize the retention of nutrients. Gout patients should pay attention to controlling their intake to avoid triggering joint pain.

III. Whole Grains

Whole grains such as oats and brown rice contain B vitamins and dietary fiber, which help stabilize blood sugar and improve menopausal constipation. Suggest replacing refined rice and flour as staple foods, with a daily intake controlled at 150-200 grams. Gastrointestinal sensitive individuals should start adapting from a small amount to avoid sudden increases in fiber intake that may cause discomfort.

4. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in vitamin K and folate, which can prevent menopausal osteoporosis and cardiovascular diseases. Daily intake of 300-500 grams of vegetables should be ensured, with dark vegetables accounting for more than half. Individuals with thyroid dysfunction should control their intake of cruciferous vegetables to avoid affecting iodine absorption.

V. Dairy Products

Dairy products such as milk and yogurt provide easily absorbable calcium, which can prevent rapid bone loss during menopause. It is recommended to choose low-fat dairy products and consume 300-500 milliliters per day. Lactose intolerant individuals can choose lactose free milk or fermented dairy products, and supplement calcium supplements if necessary. Menopausal women should not only pay attention to food choices, but also maintain regular exercise habits, such as 3-5 aerobic exercises and resistance training per week, to help maintain bone density and muscle mass. At the same time, ensure 7-8 hours of sleep per day and avoid excessive intake of caffeine and alcohol. If severe menopausal symptoms occur, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed. Do not take health supplements or medications on your own. Daily diet should achieve diversified combinations, control oil, salt, and sugar intake, and help to smoothly pass menopause through balanced nutrition.