What foods should be eaten during menopause

Menopausal women are suitable for eating foods rich in phytoestrogens, calcium, vitamin D, dietary fiber, and unsaturated fatty acids, mainly including soy products, dairy products, deep-sea fish, whole grains, and dark vegetables. These foods help alleviate menopausal symptoms such as hot flashes, osteoporosis, and emotional fluctuations.

1. Soy Products

Soybeans and their products contain soy isoflavones, which have a structure similar to estrogen and can bidirectionally regulate hormone levels. Tofu, soybean milk, natto and other foods can relieve hot flashes and night sweats. It is recommended to take 30-50g soybeans or equivalent soy products every day. Pay attention to selecting non genetically modified materials, and gout patients should control their intake.

2. Dairy Products

Milk, yogurt, and cheese are rich in calcium and vitamin D, which prevent bone loss during menopause. Suggest choosing low-fat dairy products, 300-500 milliliters per day. Lactose intolerant individuals can choose Shu Hua milk or yogurt, combined with vitamin C to promote calcium absorption.

3. Deep sea fish

Salmon, sardine, etc. are rich in omega-3 fatty acids, which can improve cardiovascular health and regulate mood. Consume 2-3 times a week, 100-150 grams each time, and prioritize low-temperature cooking methods such as steaming. Be careful not to eat with anticoagulant drugs.

4. Whole Grains

Whole grains such as oats and brown rice contain B vitamins and dietary fiber, which stabilize blood sugar and improve intestinal function. Suggest replacing refined staple foods with more than one-third of the daily main food intake. Patients with weak gastrointestinal function need to gradually increase their intake.

5. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in nutrients such as folate and magnesium, which help alleviate anxiety and insomnia. A daily intake of over 500 grams of vegetables should be ensured, with half of them being dark colored vegetables. Thyroid disease patients need to control their intake of cruciferous vegetables.

Menopausal diet should pay attention to diversified combinations, with a daily water intake of no less than 1500 milliliters and a restriction on high salt and high sugar foods. It is recommended to engage in moderate exercise such as brisk walking, yoga, etc., and maintain a regular schedule. If severe osteoporosis or emotional disorders occur, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed. Regularly conduct bone density testing and gynecological examinations, and establish a long-term health management plan.