What foods should be eaten less during menopause

Menopausal women should reduce their intake of high sugar, high salt, high-fat, spicy, stimulating, and caffeinated foods. These foods may exacerbate menopausal symptoms such as hot flashes, emotional fluctuations, and osteoporosis, mainly including refined sugars, pickled foods, fried foods, chili peppers, strong tea, etc.

1. Refined sugars

Refined sugars such as cakes and candies can cause rapid fluctuations in blood sugar, which may exacerbate hot flashes and emotional distress during menopause. Excessive intake can also increase the risk of obesity and affect estrogen metabolism. Suggest using low sugar fruits or whole grains instead of sweets to help stabilize blood sugar levels.

2. Preserved food

High salt preserved food such as bacon and pickles contains a lot of sodium ions, which may aggravate the retention of water and sodium and blood pressure fluctuations during menopause. Long term high salt diet can also accelerate calcium loss and increase the risk of osteoporosis. Natural seasonings such as vanilla and lemon can be used to replace some salt in daily cooking.

3. Fried foods

Fried chicken, French fries, and other fried foods contain trans fatty acids and oxidized fats, which may exacerbate endothelial damage and increase low-density lipoprotein. The decrease in estrogen during menopause itself will affect blood lipid metabolism. It is necessary to control daily oil intake within 25 grams and prioritize steaming and cooking methods.

4. Spicy and Stimulating Foods

Spicy ingredients such as chili peppers and Sichuan peppercorns may stimulate sympathetic nervous system excitement, inducing or exacerbating symptoms of hot flashes and night sweats. Some women may experience gastrointestinal discomfort after consuming it. Menopausal diet should be light, and onions, ginger, garlic, and spices can be used to enhance taste.

5. Caffeine containing beverages

The caffeine in strong tea and coffee may interfere with calcium absorption and affect sleep quality, while menopausal women already face osteoporosis and sleep disorders. It is recommended to consume no more than 200 milligrams of caffeine per day and avoid drinking it after 3 pm in the afternoon.

Menopausal diet should pay attention to balanced nutrition, and it is recommended to increase foods rich in plant estrogens and calcium such as soy products, dark vegetables, and deep-sea fish. At the same time, moderate exercise such as brisk walking, yoga, etc. can help alleviate symptoms. If severe osteoporosis or cardiovascular abnormalities occur, medical attention should be sought promptly to assess whether medication intervention is needed. Maintaining a regular daily routine and a positive mindset are also important factors for smoothly passing through menopause.