What foods should women pay attention to when eating during menopause

Women's menopausal diet should pay attention to supplementing foods rich in plant estrogen, calcium, vitamin D, high-quality protein, and dietary fiber, mainly including soy products, dairy products, deep-sea fish, whole grains, and dark vegetables.

1. Soy Products

Soybeans and their products contain soy isoflavones, which have a structure similar to estrogen and help alleviate menopausal symptoms such as hot flashes and night sweats. It is advisable to take about 50g of bean products such as tofu and soybean milk every day, which can regulate the fluctuation of estrogen level. However, patients with thyroid diseases need to control their intake.

2. Dairy Products

Low fat milk, yogurt and other dairy products are rich in calcium and vitamin D, which can prevent bone loss during menopause. It is recommended to drink around 300 milliliters per day. Lactose intolerant individuals can choose to replace it with fortified milk or cheese, and also pair it with sun exposure to promote calcium absorption.

3. Deep sea fish

Salmon, sardine and other deep sea fish contain omega 3 fatty acids and vitamin D, which can improve cardiovascular health and ease mood fluctuations. Consume 2-3 times a week, 100-150 grams each time, using steaming to preserve nutrients. Gout patients should pay attention to controlling their intake.

Fourth, 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. It is recommended to replace polished rice and white flour as the staple food, with a daily intake of more than one-third of the staple food. For those with weak digestive function, the proportion can be gradually increased.

5. Dark Vegetables

Spinach, broccoli and other dark vegetables contain various antioxidants and minerals, which can delay oxidative stress caused by ovarian dysfunction. Daily intake of over 300 grams should be ensured, blanching treatment should reduce the impact of oxalic acid on calcium absorption, and thyroid patients should avoid consuming large amounts of raw cruciferous vegetables. Menopausal women should follow the principle of diversification in their diet. In addition to the above-mentioned key foods, they should also limit their intake of high salt, high sugar, and spicy stimulating foods. It is recommended to adopt a small and frequent meal pattern, combined with moderate aerobic exercise such as brisk walking, swimming, etc., and maintain sufficient water intake every day. The main cooking method is steaming and stewing, avoiding high-temperature frying. Regularly monitor bone density and hormone levels, seek medical attention promptly when severe symptoms occur, and receive nutritional supplements or medication interventions under the guidance of a doctor. Maintaining a regular schedule and a positive mindset are equally important for a smooth transition through menopause.