What foods should women eat more during menopause

Women during menopause can eat more soy products, deep-sea fish, whole grains, dark vegetables, and dairy products in moderation. These foods help alleviate menopausal symptoms such as hot flashes and osteoporosis, while providing the body with the necessary nutrients.

1. Soy Products

Soybeans and their products contain abundant soy isoflavones, which are plant estrogens that can help regulate estrogen levels in the body and alleviate symptoms such as menopausal hot flashes and night sweats. Bean products such as tofu, soybean milk and natto are also rich in high-quality protein and calcium, which plays a positive role in preventing osteoporosis. It is recommended to consume moderate amounts of soy products daily, but caution should be taken for those with thyroid diseases or allergies to legumes.

II. Deep sea fish

Salmon, sardine and other deep sea fish are rich in omega 3 fatty acids, which have anti-inflammatory effects and can improve mood fluctuations and cardiovascular health during menopause. This type of fish also contains vitamin D, which can promote calcium absorption and form a synergistic effect with the calcium supplementation effect of soy products. Eating deep-sea fish 2-3 times a week can meet your needs, and it is recommended to use low-temperature methods such as steaming when cooking.

III. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which help stabilize blood sugar and improve intestinal function. The metabolic rate of menopausal women decreases, and the low glycemic index of whole grains can help control weight. Dietary fiber can also bind excess estrogen in the body, promoting its excretion. Partial refined staple foods can be replaced with whole grains, but those with weaker gastrointestinal function should gradually increase their intake.

4. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in minerals such as calcium, magnesium, potassium and vitamin K, which are particularly important for bone health. The antioxidant components such as lutein and beta carotene can also alleviate oxidative stress and delay menopausal related aging. It is recommended to consume 300-500 grams of vegetables per day, with dark vegetables accounting for more than half of the total. It is important to avoid prolonged high-temperature cooking that can lead to nutrient loss.

V. Dairy Products

Dairy products such as milk and yogurt are high-quality sources of calcium and vitamin D, which can effectively prevent bone loss during menopause. Probiotics in fermented dairy products can also regulate gut microbiota and improve digestion and absorption function. Lactose intolerant individuals can choose low lactose products or cheese as substitutes, while patients with hyperlipidemia should choose low-fat dairy products. It is recommended to consume around 300 milliliters of liquid dairy products or an equivalent amount of other dairy products per day. Menopausal women should not only pay attention to their diet, but also maintain regular exercise such as brisk walking, yoga, etc., with at least 150 minutes of moderate intensity activity per week. Ensure 7-8 hours of sleep per day and avoid smoking and drinking alcohol. Moderate sunbathing can promote vitamin D synthesis, but sun protection is necessary. Regularly undergo bone density and gynecological examinations, and seek medical attention promptly when severe symptoms occur. Maintaining an optimistic attitude and relieving psychological stress through social activities can help smooth out menopause through these comprehensive intervention measures.