What foods should be eaten during menopause

Menopausal women can eat more soy products, deep-sea fish, whole grains, dark vegetables, dairy products and other foods in moderation. These foods help alleviate common menopausal symptoms such as hot flashes, improve osteoporosis, and regulate emotional fluctuations.

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 alleviate 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 have anti-inflammatory effects and can improve mood fluctuations and cognitive decline during menopause. Eat deep-sea fish 2-3 times a week, about 100 grams each time, and supplement with vitamin D to promote calcium 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 symptoms of anxiety and insomnia. It is recommended to replace one-third of refined staple foods with whole grains, but for those with weaker gastrointestinal function, it should be gradually increased.

4. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in calcium, magnesium and vitamin K, which are crucial for preventing osteoporosis. The antioxidant substances in it can also alleviate oxidative stress reactions. Daily intake of 300-500 grams of vegetables should be ensured, with dark vegetables accounting for more than half. It is important to avoid prolonged high-temperature cooking.

V. Dairy Products

Milk, yogurt, etc. provide high-quality protein and easily absorbable calcium. It is recommended to choose low-fat dairy products. Tryptophan in dairy products can help improve sleep quality, and 300-500 milliliters per day is recommended. Lactose intolerant individuals can choose fermented dairy products or calcium fortified plant-based milk as alternatives.

Menopausal diet should pay attention to diversified combinations, control total calories, and prevent obesity. Suggest adopting a Mediterranean dietary pattern, increasing the proportion of plant-based foods, and limiting high sugar and high salt foods. At the same time, maintain moderate exercise such as brisk walking, yoga, etc., and expose yourself to sunlight for 20 minutes a day to promote vitamin D synthesis. If the symptoms are severe, seek medical evaluation to determine whether hormone replacement therapy is needed. All nutritional supplements should be consulted with a doctor before use. Establishing a regular schedule and actively socializing can also help to smoothly navigate through menopause.