What should I eat more during menopause?

Menopausal women can eat more soy products, deep-sea fish, whole grains, dark vegetables, and dairy products in moderation, which can help alleviate discomfort symptoms such as hot flashes and osteoporosis. Menopausal diet should pay attention to calcium supplementation, intake of plant estrogens, and balanced dietary fiber.

1. Soy Products

Soybeans and their products contain abundant soy isoflavones, which are plant estrogens that can bidirectionally regulate hormone levels in the body. Tofu, soybean milk and other foods can alleviate the symptoms of hot flashes and night sweats. It is appropriate to take 30-50 grams of soybeans or the same amount of soybean products every day. Fermented soy products such as natto also contain vitamin K2, which can promote calcium deposition.

2. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which have anti-inflammatory effects and can improve mood swings. Eating deep-sea fish 2-3 times a week, 100-150 grams each time, can help alleviate symptoms of anxiety and depression. Vitamin D in fish can also promote calcium absorption and prevent osteoporosis.

3. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which can stabilize blood sugar and improve constipation problems. The magnesium element in whole grains can help relieve nervous tension. It is recommended to replace one-third of refined staple foods with whole grains and gradually increase intake to avoid gastrointestinal discomfort.

4. Dark vegetables

Spinach, broccoli, and other dark vegetables are rich in calcium, magnesium, and vitamin K. These nutrients work together to enhance bone density, and it is recommended to consume 300-500 grams of vegetables per day, with more than half of them being dark vegetables. When cooking, it is recommended to stir fry over high heat or blanch in cold water to reduce nutrient loss.

5. Dairy Products

Milk, yogurt, and other dairy products are high-quality sources of calcium and protein, with 300-500 milliliters of dairy products per day meeting basic calcium requirements. Lactose intolerant individuals can choose low lactose yogurt or cheese, which can be consumed with fruits high in vitamin C to increase calcium absorption.

Menopausal diet should control the intake of high sugar and high-fat foods to avoid exacerbating metabolic burden. It is recommended to eat small meals frequently and ensure a daily water intake of 1500-2000 milliliters. Proper exercise such as brisk walking and yoga can help improve sleep quality, and regular bone density testing and hormone level checks can help to timely monitor physical condition. When severe menopausal syndrome occurs, timely medical attention should be sought and standardized treatment should be carried out under the guidance of a doctor.