What foods to eat for menopausal restlessness

Menopausal irritability can be alleviated by consuming moderate amounts of soy products, deep-sea fish, whole grains, nuts, dark vegetables, and other foods. These foods are rich in nutrients such as phytoestrogens, omega-3 fatty acids, and B vitamins, which help regulate the endocrine system and alleviate emotional fluctuations.

1. Soybean products

Soybean and its products such as tofu and soybean milk contain soybean isoflavones, which are similar to estrogen in structure and can adjust hormone levels in both directions. Consuming 3-4 servings of soy products per week can improve symptoms of hot flashes and night sweats, but gout patients need to control their intake.

II. Deep sea fish

Salmon, sardine, etc. are rich in omega 3 fatty acids, which can reduce the level of inflammatory factors in the body and promote the synthesis of serotonin. Eating twice a week can help alleviate anxiety, and it is recommended to use steaming to preserve nutrients when cooking.

III. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins, especially vitamin B6, which can promote the production of gamma aminobutyric acid. Whole grains account for one-third of the daily staple food, which can stabilize nervous system function.

4. Nuts

Magnesium in walnuts and almonds can regulate neuromuscular excitability, and daily intake of 15-20 grams can alleviate palpitations. Choose original nuts to avoid excessive salt content, and those who have difficulty chewing can grind them into powder for consumption.

5. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in folate and calcium. Folic acid is involved in serotonin metabolism, while calcium helps relieve muscle tension. It is recommended to consume over 300 grams per day and stir fry quickly over high heat to reduce nutrient loss.

Menopausal women are advised to maintain a regular schedule and moderate exercise in addition to adjusting their diet. Perform 30 minutes of soothing exercises such as brisk walking or yoga every day, combined with abdominal breathing training. Avoid drinking strong tea, coffee and other stimulating drinks, and drink warm milk or millet porridge before going to bed. If emotional symptoms continue to worsen, seek medical attention promptly to assess whether hormone replacement therapy is needed. Do not take health supplements or medications on your own.