What foods should not be eaten during menopause

Menopausal women should avoid foods that are high in sugar and fat, spicy and stimulating, alcohol and caffeine, mainly processed foods, fried foods, strong tea and coffee, alcoholic beverages, and high salt pickled foods.

1. Processed foods

Processed foods such as sausages, bacon, canned food, etc. contain a large amount of additives and preservatives, which may disrupt endocrine balance. The decrease in estrogen levels during menopause and excessive intake of processed foods may exacerbate symptoms such as hot flashes and emotional fluctuations. The trans fatty acids in this type of food can also increase the risk of cardiovascular disease, and it is recommended to choose fresh meat and vegetables as substitutes.

2. Fried foods

High temperature fried foods such as fried chicken and French fries can produce harmful substances such as acrylamide, which may accelerate ovarian function decline. High fat intake can easily lead to weight gain and exacerbate menopausal metabolic disorders. The oxidized fat in fried foods may induce chronic inflammation, affect calcium absorption, and increase the risk of osteoporosis.

3. Strong tea coffee

Caffeine can stimulate the nervous system, exacerbate symptoms such as menopausal insomnia and palpitations. Excessive consumption of strong tea may lead to iron loss and exacerbate the tendency towards anemia. Caffeine also has a diuretic effect and may accelerate calcium excretion. It is recommended to consume no more than 200 milligrams of caffeine per day.

4. Alcoholic beverages

Alcohol can increase the metabolic burden on the liver and affect the process of estrogen inactivation. Drinking alcohol may induce or exacerbate vasomotor symptoms such as hot flashes and night sweats. Long term alcohol consumption can also interfere with the absorption of vitamin B, affect emotional regulation ability, and increase the probability of depression and anxiety.

5. High salt pickled foods

High sodium foods such as pickles and bacon may aggravate water and sodium retention and induce blood pressure fluctuations. Menopausal women have increased salt sensitivity, and excessive sodium intake can increase cardiovascular burden. Nitrite in pickled foods may also interfere with thyroid function, and it is recommended to limit daily salt intake to less than 5 grams.

Menopausal diet should pay attention to balanced nutrition, and it is recommended to increase the intake of natural ingredients such as soy products, deep-sea fish, and whole grains. Ensure 500 grams of fresh vegetables and fruits daily, supplement vitamins and dietary fiber. Moderate consumption of nut seed foods can help supplement unsaturated fatty acids. The main cooking method is steaming and stewing, reducing high-temperature frying. Maintaining regular exercise habits, engaging in moderate aerobic exercise and resistance training every week, can help alleviate menopausal discomfort symptoms. Pay attention to maintaining sufficient sleep and avoiding unhealthy habits such as staying up late. If severe menopausal syndrome occurs, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed.