What should be avoided during menopause

Menopausal women should avoid high sugar and high-fat foods, alcohol, caffeine, spicy and stimulating foods, and high salt foods. These foods may exacerbate menopausal symptoms such as hot flashes, emotional fluctuations, and osteoporosis.

1. High sugar and high-fat foods

The metabolic rate of menopausal women decreases, and excessive intake of cakes, fried foods, etc. can easily lead to weight gain and blood sugar fluctuations. These types of foods can promote inflammation in the body, exacerbate symptoms of hot flashes and night sweats, and long-term consumption may also increase the risk of cardiovascular disease. Suggest using nuts and low sugar fruits instead of desserts, and choosing healthy cooking methods such as steaming.

2. Alcohol

Alcohol can interfere with estrogen metabolism, exacerbate night sweats and sleep disorders. Long term alcohol consumption may damage liver function, affect calcium absorption, and accelerate the process of osteoporosis. Although resveratrol in red wine has a certain antioxidant effect, menopausal women should not consume more than 100 milliliters of alcohol per day.

3. Caffeine

The caffeine in strong tea and coffee can stimulate the nervous system, causing palpitations and anxiety. Excessive intake may exacerbate calcium loss, and daily intake should be controlled below 300 milligrams. Avoid drinking after 3 pm and choose soothing drinks such as chamomile tea as a substitute.

4. Spicy and stimulating foods

Chili peppers, Sichuan peppercorns, etc. can stimulate blood vessel dilation, induce facial flushing and sweating. These types of foods may irritate the gastrointestinal mucosa and worsen symptoms of indigestion. Ginger, fennel, and spices can be used for seasoning during cooking, avoiding direct consumption of strong irritants such as raw garlic and mustard.

5. High salt foods

Pickled foods and processed meats have high sodium content, which may exacerbate edema and blood pressure fluctuations. Excessive sodium intake can accelerate calcium excretion, and daily salt intake should be controlled within 5 grams. It is recommended to use more natural seasonings such as lemon juice and vanilla, and pay attention to the sodium content in the nutrition chart when purchasing packaged foods.

Menopausal diet should pay attention to balanced nutrition, and it is recommended to increase foods rich in plant estrogens and calcium such as soy products, deep-sea fish, and dark vegetables. Regular brisk walking, yoga, and exercise can help maintain bone density and cardiovascular health. Maintain a daily water intake of 1500-2000 milliliters and limit fluid intake two hours before bedtime to reduce nocturia. Seek medical attention promptly when severe symptoms occur, and undergo hormone replacement therapy or nutritional supplementation under the guidance of a doctor.