What foods should I eat during menopause?

Menopausal women can eat more soy products, deep-sea fish, whole grains, dark vegetables, and dairy products in moderation, which can help alleviate discomfort symptoms such as hot flashes and osteoporosis.

1. Soy Products

Soybeans and their products are rich in soy isoflavones, which have estrogen like effects and can help regulate endocrine levels. Tofu, soybean milk, natto and other foods can improve the symptoms of hot flashes and night sweats. It is recommended to take 30-50g of dried soybean products every day. Gout patients should control their intake.

II. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce inflammatory reaction and improve mood fluctuations. Eating deep-sea fish 2-3 times a week, weighing around 100 grams each time, can help prevent cardiovascular disease. People who are allergic to fish can use flaxseed as a substitute.

III. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which can stabilize blood sugar and improve intestinal function. It is recommended to replace refined rice and flour with whole grains, with a daily intake of more than one-third of the staple food. People with weak gastrointestinal function can start adapting from small doses.

4. Dark vegetables

Spinach, broccoli and other dark vegetables contain calcium, magnesium and vitamin K, which can enhance bone density. Daily intake of 300-500 grams of vegetables should be ensured, with dark vegetables accounting for more than half. Thyroid disease patients need to control their intake of cruciferous vegetables.

5. Dairy Products

Milk and yogurt provide high-quality protein and easily absorbable calcium. 300ml of dairy products per day can delay bone loss. Lactose intolerant individuals can choose low lactose products or cheese as alternatives. People with combined hyperlipidemia should choose low-fat dairy products.

Menopausal diet should pay attention to balanced nutrition, and it is recommended to adopt a Mediterranean diet pattern and increase the proportion of plant-based foods. Simultaneously engage in moderate exercise such as brisk walking, yoga, etc., and ensure 30 minutes of daily activity time. Avoid excessive intake of caffeine, alcohol, and high salt foods, and regularly monitor bone density and blood lipid indicators. If severe insomnia or emotional disorders occur, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed. By combining scientific diet with lifestyle adjustments, menopausal syndrome can be effectively alleviated.