What foods should menopausal women eat more

Menopausal women can eat more foods such as soy products, deep-sea fish, whole grains, dark vegetables, and dairy products in moderation. These foods help alleviate menopausal symptoms, supplement estrogen, calcium, and dietary fiber, and improve cardiovascular health and bone strength.

1. Soybean products

Soybean products such as tofu and soybean milk contain rich soybean isoflavones, whose structure is similar to estrogen, and can help alleviate menopausal symptoms such as hot flashes and night sweats. Soy protein can also lower low-density lipoprotein cholesterol and maintain cardiovascular health. It is recommended to choose non fried soy products and limit the daily intake to around 100 grams.

II. Deep sea fish

Salmon, sardine and other deep sea fish are rich in omega 3 fatty acids, which can reduce mood fluctuations and inflammatory reactions during menopause. Vitamin D can promote calcium absorption and prevent osteoporosis. Consume 2-3 times a week, 100-150 grams each time, using steaming or grilling methods is healthier.

III. Whole Grains

Whole grains such as oats and brown rice provide B vitamins and dietary fiber, which help stabilize blood sugar and improve intestinal function. The magnesium element it contains can alleviate anxiety and insomnia symptoms. It is recommended to replace refined rice and flour with whole grains, which account for more than one-third of the daily intake of staple food.

4. Dark Vegetables

Dark vegetables such as spinach and broccoli are rich in nutrients such as calcium, magnesium, and vitamin K, which are particularly important for bone health. The antioxidant substances in it can reduce free radical damage and delay the aging process. 300-500 grams of vegetables should be consumed daily, with more than half of them being dark colored vegetables.

V. Dairy Products

Dairy products such as milk and yogurt are high-quality sources of calcium that can prevent bone loss during menopause. Probiotics in fermented dairy products can also regulate the balance of gut microbiota. Choose low-fat or skimmed products, and it is recommended to consume 300 milliliters of liquid milk or equivalent dairy products daily. Menopausal women should pay attention to balanced nutrition in their diet, control salt and caffeine intake in addition to the above-mentioned foods, and avoid spicy and stimulating foods. It is recommended to engage in moderate exercise such as brisk walking, yoga, etc., accumulating 150 minutes of moderate intensity activity per week. Maintaining a regular schedule and a positive mindset are equally important. If symptoms are severe, seek medical attention promptly to assess the need for hormone replacement therapy. Daily bone density testing and blood lipid monitoring can be performed to comprehensively manage menopausal health.