What is not suitable for eating during menopause

Menopausal women should reduce their intake of high sugar, high-fat, spicy, stimulating, alcohol, caffeine, and other foods. The dietary taboos during menopause mainly include high salt foods, processed meat products, trans fatty acid snacks, strong tea and coffee, alcoholic beverages, etc.

1. High salt food

The sodium content of pickled food and canned food is too high, which is easy to lead to retention of water and sodium, and aggravate the symptoms of hot flashes and edema common in menopause. The daily intake of salt should be controlled within 5 grams, and high salt foods such as pickled vegetables and preserved meat should be avoided.

2. Processed meat products

Processed meats such as sausages and bacon contain a large amount of nitrite and saturated fatty acids, which may interfere with estrogen metabolism. Menopausal women have decreased metabolic capacity, and excessive consumption can increase the risk of cardiovascular disease. It is recommended to choose fresh poultry or fish as a substitute.

3. Trans Fatty Acid Snacks

Pastry and biscuits made from artificial butter and vegetable fat powder contain trans fatty acids, which can exacerbate menopausal blood lipid abnormalities. These substances are difficult to metabolize by the human body and may accelerate the process of osteoporosis. When choosing food, attention should be paid to the ingredient labeling.

4. Strong tea and coffee

Caffeine can stimulate the nervous system and worsen symptoms such as menopausal insomnia and palpitations. The daily intake of caffeine should not exceed 200 milligrams. In the afternoon, it is recommended to avoid drinking strong tea, coffee, and other refreshing drinks, and switch to calming drinks such as chrysanthemum tea.

5. Alcoholic beverages

Alcohol can increase the metabolic burden on the liver and affect the process of estrogen inactivation. Menopausal women who drink alcohol may experience or worsen hot flashes and night sweats. It is recommended to quit drinking or strictly control alcohol consumption, with no more than 100 milliliters of low alcohol per week.

Menopausal diet should mainly consist of fresh fruits and vegetables, whole grains, and high-quality protein, with a daily intake of 500 grams of vegetables and 200 grams of fruits. Appropriately increase foods rich in plant estrogens and omega-3 fatty acids, such as soy products and deep-sea fish. Maintain regular exercise habits, engage in 3-5 aerobic exercises per week, and combine strength training to prevent osteoporosis. Pay attention to maintaining a happy mood, ensuring sufficient sleep, and if necessary, undergo hormone replacement therapy under the guidance of a doctor. Regularly conduct bone density, breast and gynecological examinations, establish health records to track changes in physical condition.