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 balanced dietary fiber.

1. Food

1. Soybean products

bean curd, soybean milk and other soybean foods are rich in soybean isoflavones, whose structure is similar to estrogen, which can help regulate endocrine levels and alleviate hot flashes and night sweats. It is recommended to consume soy products equivalent to 30-50 grams of dried soybeans per day, but gout patients need to control their intake.

2. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce the risk of cardiovascular disease and improve mood fluctuations. It is recommended to consume 2-3 times a week, about 100 grams each time, and avoid high-temperature frying during cooking to preserve nutrients.

3. 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 can replace refined rice and flour as staple food, and it is recommended to consume 50-150 grams per day, gradually increasing to prevent gastrointestinal discomfort.

4. Dark vegetables

Spinach, broccoli and other dark vegetables are rich in vitamin K and calcium, which play an important role in preventing osteoporosis. It is recommended to ensure a daily intake of 300-500 grams of vegetables, with more than half of them being dark vegetables. Stir frying over high heat can reduce nutrient loss.

5. Dairy Products

Milk and yogurt provide easily absorbable calcium and vitamin D, and it is recommended to drink 300-500 milliliters per day. Lactose intolerant individuals can choose low lactose products or cheese as substitutes, while also combining vitamin C to promote calcium absorption.

2. Medication

1. Kuntai Capsules

are used for menopausal Yin deficiency and Fire excess syndrome, which can improve symptoms such as hot flashes, facial flushing, insomnia, and excessive dreaming. Containing ingredients such as Rehmannia glutinosa and Coptis chinensis, it is important to avoid spicy and stimulating foods during medication.

2. Lifumin tablets

are a plant-based drug preparation suitable for fever, sweating, and emotional disorders in menopausal syndrome. The main ingredient is black cohosh extract, and liver function should be monitored during use.

3. Estradiol valerate tablets

are hormone replacement therapy drugs that can effectively alleviate vasomotor symptoms. Before use, it is necessary to comprehensively assess the risk of thrombosis and strictly follow medical advice to control the medication cycle and dosage.

4. Calcium carbonate D3 tablets

are the basic medication for preventing and treating menopausal osteoporosis, which should be combined with sun exposure to promote vitamin D activation. People with gastric acid deficiency are recommended to use calcium citrate preparations.

5. Guweisu tablets

regulate autonomic nervous function and improve neurological and psychiatric symptoms such as menopausal palpitations and anxiety. Can be used in conjunction with B vitamins, long-term use should pay attention to gastrointestinal reactions.

In addition to paying attention to diet, menopausal women are recommended to engage in 30 minutes of moderate intensity exercise such as brisk walking and yoga daily, and resistance training twice a week to help maintain bone density. Maintain a regular daily routine, control caffeine and alcohol intake, and regularly undergo bone density and breast examinations. When severe symptoms occur, medical attention should be sought in a timely manner. Medication should be taken under the guidance of a doctor, and self medication of hormone products should be avoided.