What foods should not be eaten during menopause

Menopausal women should avoid high sugar and high-fat foods, spicy and stimulating foods, alcohol, caffeine, and high salt foods. These foods may exacerbate menopausal symptoms such as hot flashes and emotional fluctuations, affect calcium absorption, or disrupt hormone balance.

1. High sugar and high-fat foods

Cakes, fried foods, etc. contain a large amount of trans fatty acids and refined sugars, which may exacerbate insulin resistance and increase the risk of obesity. The decrease in estrogen levels during menopause itself can lead to a slowdown in fat metabolism, and excessive intake may trigger cardiovascular disease. Suggest using healthy snacks such as nuts and Greek yogurt as substitutes.

2. Spicy and stimulating foods

Chili peppers, Sichuan peppercorns, etc. may stimulate blood vessel dilation and worsen symptoms of hot flashes and night sweats. Some women may experience facial flushing and increased sweating after consuming it. When cooking, you can use onions, ginger, garlic, and seasonings to enhance the flavor while avoiding irritation.

3. Alcoholic beverages

Alcohol can interfere with the liver's metabolism of estrogen, which may exacerbate hormonal imbalances. After drinking alcohol, blood vessel dilation can easily induce or worsen hot flashes, affecting sleep quality. Although resveratrol in red wine is beneficial, it should not exceed 100 milliliters per day.

4. Caffeine containing beverages

The caffeine in coffee and strong tea may exacerbate anxiety and palpitations. Caffeine also has a diuretic effect, which may accelerate calcium loss. It is recommended to choose light tea, fruit tea, or low calorie coffee, and avoid drinking them in the evening.

5. High salt processed foods

bacon, pickles, etc. have high sodium content, which may increase water sodium retention and blood pressure fluctuation. Menopausal women have decreased sensitivity to salt and are prone to overconsumption. Suggest choosing fresh ingredients and seasoning with herbs, lemon juice, etc. instead of some salt.

Menopausal diet should pay attention to balanced nutrition, and it is recommended to increase foods rich in plant estrogens and omega-3 such as soy products and deep-sea fish. Ensure a daily intake of 500 grams of vegetables and fruits, supplement with B vitamins and dietary fiber. Regular exercise such as brisk walking and yoga can help stabilize emotions and maintain bone density. The main cooking method is steaming and stewing, avoiding high-temperature frying. Maintaining sufficient sleep and drinking habits can help alleviate menopausal discomfort symptoms.