What is a good diet for women during menopause

Women during menopause can eat moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, dairy products, and other foods, which can help alleviate symptoms such as hot flashes and osteoporosis. Menopausal diet should pay attention to calcium supplementation, intake of plant estrogens, and high-quality protein combination, avoiding high sugar and high-fat food stimulation.

1. Soy Products

Soy isoflavones have estrogenic effects and can alleviate hot flashes and night sweats. The daily intake of bean products such as tofu and soybean milk is about 100g, and it is better to choose non transgenic materials. Fermented soy products such as natto also contain vitamin K2, which promotes calcium deposition.

II. Deep sea fish

Salmon and sardine are rich in Omega-3 fatty acids. Eating them 2-3 times a week can improve mood swings. When cooking, it is recommended to steam or grill at low temperatures to avoid damaging nutrients through high-temperature frying. People who are allergic to seafood can use flaxseed as a substitute.

III. Whole Grains

Whole grains such as oats and quinoa provide B vitamins and dietary fiber, stabilizing blood sugar fluctuations. Suggest replacing polished rice and white flour as staple foods, with a daily intake accounting for one-third of the staple food. Weak gastrointestinal function patients need to pay attention to gradual increase.

4. Dark vegetables

Spinach, broccoli, and other dark vegetables contain calcium, magnesium, and folate to prevent osteoporosis. Blanching and cold mixing can reduce the impact of oxalic acid on calcium absorption. Daily intake of over 300 grams of fresh vegetables should be ensured, and the variety should be diversified.

5. Dairy Products

Milk and yogurt provide easily absorbable calcium, with 300 milliliters per day meeting basic needs. Lactose intolerant individuals can choose lactose free products or cheese. Combining vitamin D supplements yields better results, but blood calcium levels need to be monitored. Menopausal women need to establish long-term dietary management awareness, and in addition to the above-mentioned foods, they should also control their intake of caffeine and alcohol. It is recommended to adopt a Mediterranean diet pattern, combined with moderate weight-bearing exercise. Regular bone density testing should be conducted, and in case of severe symptoms, medical attention should be sought to assess the necessity of hormone replacement therapy. Maintaining a regular schedule and social activities is equally important for a smooth transition through menopause.