What should I not eat during menopause

During menopause, high sugar and high-fat foods, spicy and stimulating foods, alcoholic beverages, caffeinated beverages, and high salt foods should be avoided. These foods may exacerbate menopausal symptoms such as hot flashes and emotional fluctuations, affect calcium absorption, or interfere with sleep quality.

The metabolic rate of menopausal women decreases, and excessive intake of high sugar and high-fat foods can lead to weight gain and abnormal blood lipids. Common foods such as fried foods and cream cakes may induce insulin resistance. Spicy foods such as chili peppers and Sichuan peppercorns can stimulate blood vessel dilation, which may worsen symptoms of hot flashes and night sweats. Some people may also experience gastrointestinal discomfort. Alcohol can interfere with liver estrogen metabolism, and long-term alcohol consumption may exacerbate hormonal imbalances. It is recommended not to exceed 100 milliliters of red wine per day. Caffeine drinks such as strong tea and coffee may exacerbate insomnia and anxiety by stimulating the central nervous system, and intake should be restricted in the afternoon. High salt foods such as pickled products and processed meats can accelerate calcium loss and increase the risk of osteoporosis. It is recommended to control the daily salt intake within 5 grams.

Some people misunderstand bean products, believing that their phytoestrogens will interfere with endocrine. In fact, appropriate consumption of soybean milk, tofu, etc. will help alleviate menopausal symptoms. Raw and cold foods such as ice cream may temporarily alleviate hot flashes, but excessive consumption can damage spleen and stomach function. Blindly taking tonics such as royal jelly and snow clams without medical guidance may pose a risk of excessive hormone levels. Individuals with lactose intolerance should carefully choose dairy products to supplement calcium, which can be replaced with dark green vegetables or calcium fortified foods.

Menopausal diet should pay attention to balanced nutrition, with a daily intake of 300-500 grams of vegetables and 200-350 grams of fruits. Priority should be given to whole grains and high-quality protein. Suggest using low-temperature cooking methods such as steaming and stewing to regularly replenish moisture. Engaging in moderate exercise such as brisk walking and yoga can help alleviate symptoms, and maintaining 150 minutes of moderate intensity exercise per week. Regularly monitor bone density and hormone levels, and seek medical evaluation promptly when severe symptoms occur.