What foods should be eaten during menopause to regulate it

Menopausal women can eat moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, nuts, and other foods to regulate their bodies. These foods help alleviate menopausal symptoms such as hot flashes, insomnia, and emotional fluctuations, while also supplementing nutrients such as estrogen, calcium, and vitamins.

1. Soy Products

Soybeans and their products contain abundant soy isoflavones, which are plant estrogens that can bidirectionally regulate estrogen levels in the body and alleviate symptoms such as hot flashes and night sweats caused by decreased estrogen levels during menopause. Bean products such as tofu, soybean milk and natto are also rich in high-quality protein and calcium, which helps prevent osteoporosis. It is recommended to consume 30-50 grams of soybeans or equivalent soy products per day, but gout patients need to control their intake.

II. Deep sea fish

Salmon, sardine and other deep sea fish are rich in Omega-3 unsaturated fatty acids, which can reduce the inflammatory reaction in the body and improve the cardiovascular health of menopausal women. The DHA component also helps alleviate emotional problems such as anxiety and depression. It is recommended to consume 2-3 times a week, about 100 grams each time, and avoid high-temperature frying during cooking to preserve nutrients.

III. Whole Grains

Whole grains such as oats, brown rice, quinoa, etc. are rich in B vitamins and dietary fiber, which help stabilize blood sugar and emotional fluctuations. Vitamin B6 can promote serotonin synthesis and improve sleep quality. The magnesium element in whole grains can alleviate muscle tension and headache symptoms. It is recommended to replace some refined staple foods with whole grains, with daily intake accounting for more than one-third of the total staple food.

4. Dark vegetables

Spinach, broccoli, purple cabbage and other dark vegetables are rich in folate, vitamin K and antioxidants. Folic acid can help alleviate menopausal fatigue, while vitamin K can promote calcium absorption and prevent osteoporosis. The plant compounds in dark vegetables can also help eliminate free radicals and delay the aging process. Daily intake of 300-500 grams of vegetables should be ensured, with dark vegetables accounting for more than half.

V. Nuts

Walnuts, almonds, cashews, and other nuts contain healthy fats, vitamin E, and minerals. Vitamin E has antioxidant properties and can alleviate discomfort caused by hot flashes; Tryptophan in nuts is a precursor substance for synthesizing melatonin, which helps improve sleep. Consume 15-20 grams of nuts daily, prioritize raw and unprocessed products, and avoid excessive intake of salt and sugar. Menopausal women should not only pay attention to dietary regulation, but also maintain regular exercise such as brisk walking, yoga, etc. They should exercise 3-5 times a week for more than 30 minutes each time. Ensure adequate sleep, avoid staying up late and overworking. Proper sun exposure promotes vitamin D synthesis and helps with calcium absorption. Maintaining a positive mindset can help alleviate stress through meditation and social activities. If the symptoms seriously affect daily life, it is recommended to seek medical attention promptly to assess whether hormone replacement therapy is needed. Pay attention to diverse combinations in daily diet, control the intake of oil, salt, and sugar, and avoid spicy and stimulating foods that worsen hot flashes.