What foods do women eat during menopause

Women during menopause can eat moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, dairy products, and other foods. These foods help alleviate menopausal symptoms such as hot flashes, osteoporosis, and mood swings, while providing key nutrients such as high-quality protein, calcium, and phytoestrogens.

1. Food

1. Soybean products

bean curd, soybean milk and other soybean foods are rich in soybean isoflavones, whose structure is similar to estrogen, which can adjust the hormone level in the body in a two-way way to alleviate the symptoms of hot flashes and night sweats. It is recommended to consume 30-50 grams of soybeans or equivalent soy products daily, but patients with thyroid diseases need to control their intake.

2. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce inflammatory reaction and improve cardiovascular health. Eating deep-sea fish 2-3 times a week can help alleviate menopausal anxiety and provide vitamin D to promote calcium absorption.

3. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which can stabilize blood sugar fluctuations and reduce the risk of menopausal obesity. The magnesium element in whole grains can also help relax the nerves and improve sleep quality. 4. Dark vegetables such as spinach and broccoli are rich in nutrients such as calcium, magnesium, and vitamin K, which can enhance bone density and prevent osteoporosis. The antioxidant substances in it can also alleviate the damage to ovarian function caused by oxidative stress.

5. Dairy Products

Milk and yogurt provide easily absorbable calcium and high-quality protein, and 300ml of dairy products per day can meet basic calcium needs. Tryptophan in dairy products can promote serotonin synthesis and have an auxiliary effect on alleviating menopausal depression.

2. Medication

1. Kuntai Capsules

are used for menopausal Yin deficiency and excessive fire syndrome, which can improve symptoms such as hot flashes and insomnia. The main ingredients are Rehmannia glutinosa and Coptis chinensis, which have the effect of nourishing yin and clearing heat. However, they should be used with caution for those with spleen and stomach deficiency and cold.

2. Lifumin tablets

are plant-based preparations containing black cohosh extract, suitable for hormone replacement therapy in menopausal syndrome. Can alleviate neurological and psychiatric symptoms, but may cause adverse reactions such as gastrointestinal discomfort.

3. Estradiol valerate tablets

are estrogen drugs used to treat postmenopausal symptoms of estrogen deficiency. It should be used strictly according to the doctor's advice, and should not be used for patients with breast cancer or thrombosis history.

4. Calcium carbonate D3 tablets

are calcium supplements used to prevent and treat menopausal osteoporosis, which should be combined with vitamin D to promote absorption. Long term use requires monitoring of blood calcium concentration.

5. Guweisu tablets

regulate autonomic nervous system dysfunction and improve symptoms such as menopausal palpitations and excessive sweating. Coenzyme drugs need to be taken continuously for 2-4 weeks to take effect.

In addition to paying attention to dietary combinations, menopausal women are recommended to engage in 30 minutes of moderate intensity exercise such as brisk walking, yoga, etc. daily, and pay attention to replenishing water to avoid dehydration during exercise. Maintaining a regular sleep routine and keeping the temperature of the nighttime sleeping environment between 20-24 degrees Celsius can help reduce the occurrence of hot flashes. Regular bone density testing and gynecological examinations should be conducted, and timely medical attention should be sought to assess the necessity of hormone therapy when severe symptoms occur. It is recommended to use low-temperature processing such as steaming and stewing for cooking to reduce the damage of nutrients caused by high-temperature frying.