What should I eat during menopause

Menopausal women can consume moderate amounts of soy products, deep-sea fish, nuts, whole grains, dairy products, and other foods. They can also follow medical advice to take medications such as Kunbao pills, Gengnian An tablets, Guwei Su tablets, estradiol valerate tablets, progesterone capsules, etc. Menopause is a special physiological stage in which female ovarian function gradually declines. Reasonable diet combined with medical intervention can help alleviate symptoms such as hot flashes, insomnia, and emotional fluctuations.

1. Food

1. Soy Products

Soy products contain soy isoflavones, which have a structure similar to estrogen and can help regulate hormonal fluctuations in the body. Tofu, soybean milk and other foods can relieve hot flashes and night sweats. It is recommended to take about 30 grams of soybeans or equivalent products every day. People with weak gastrointestinal function need to control their food intake and avoid bloating.

2. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which have anti-inflammatory effects and can improve cardiovascular health during menopause. Eating deep-sea fish 2-3 times a week can help reduce low-density lipoprotein cholesterol and also help prevent osteoporosis. Gout patients should reduce their intake.

3. Nuts

Almonds, walnuts and other nuts contain vitamin E and magnesium elements, which can relieve nerve tension and insomnia. It is recommended to consume 15-20 grams per day and choose natural nuts to avoid excessive salt intake. Nuts have high calorie content, and obese individuals need to control their intake.

4. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which help maintain blood sugar stability and intestinal health. Tryptophan in whole grains can promote serotonin synthesis and improve mood swings. Patients with gastrointestinal sensitivity can gradually increase their dosage starting from a small dose.

5. Dairy products

Milk and yogurt provide high-quality protein and calcium, which are crucial for preventing bone loss during menopause. Lactose intolerant individuals can choose low lactose products or fermented dairy products. It is recommended to consume 300-500 milliliters per day, and low-fat products are recommended for patients with high blood lipids.

2. Medication

1. Kunbao Pill

is composed of traditional Chinese medicine such as Ligustrum lucidum and Mohan lotus, and is used for menopausal syndrome of liver and kidney yin deficiency. It can improve symptoms such as hot flashes, excessive sweating, dizziness, and tinnitus. During the medication period, avoid eating spicy and stimulating foods, and suspend use when experiencing a cold or fever.

2. Gengnian An tablets

contain ingredients such as Rehmannia glutinosa and Ophiopogon japonicus, and are suitable for insomnia and palpitations caused by yin deficiency and internal heat. This medicine may cause mild gastrointestinal discomfort and is recommended to be taken after meals. During medication, one should maintain emotional stability.

3. Guweisu tablets

alleviate menopausal anxiety and sleep disorders by regulating autonomic nervous system function. Some patients may experience symptoms such as dry mouth and nausea, which usually subside after 1-2 weeks of continuous medication.

4. Estradiol valerate tablets

are commonly used drugs in estrogen replacement therapy and are suitable for severe menopausal symptoms. Before use, a comprehensive assessment of the condition of the breast and endometrium is required. Patients with a history of thrombosis are prohibited from using it, and the dosage must be strictly adjusted according to medical advice.

5. Progesterone capsules

are often used in combination with estrogen to protect the endometrium and improve symptoms caused by insufficient progesterone during menopause. During medication, breast tenderness, dizziness, and other reactions may occur, and regular monitoring of liver function is necessary.

Menopausal diet should pay attention to diversified combinations, ensuring at least 12 types of food per day and reaching at least 25 types per week. It is recommended to adopt a Mediterranean dietary pattern, increase intake of vegetables and fruits, and limit high salt and high sugar foods. Maintain regular exercise such as brisk walking, yoga, etc., and accumulate 150 minutes of moderate intensity activity per week. Establish a fixed sleep schedule and avoid caffeine and screen stimulation before bedtime. Regularly undergo bone density and breast examinations, and seek medical attention promptly if abnormal vaginal bleeding or severe emotional disorders occur. The symptoms of menopause vary greatly among individuals, and it is not recommended to take hormone drugs on one's own. All drug treatments must be carried out under the guidance of a specialist doctor.