What should menopausal women eat

Menopausal women can eat moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, dairy products, and other foods to help alleviate menopausal discomfort symptoms. Menopause is a special stage in which women's physiological functions gradually decline. A reasonable diet can help maintain hormone balance, prevent osteoporosis and cardiovascular disease.

1. Soy Products

Soy products are rich in soy isoflavones, a plant estrogen that can help regulate estrogen levels in the body and alleviate menopausal symptoms such as hot flashes and night sweats. Bean products such as tofu, soybean milk and natto are also rich in high-quality protein and calcium, which helps prevent osteoporosis. It is recommended to consume soy products equivalent to 30-50 grams of dried soybeans per day, but individuals with renal insufficiency should control their intake.

II. Deep sea fish

Salmon, sardine and other deep sea fish are rich in omega-3 fatty acids, which have anti-inflammatory effects and can improve the cardiovascular health of menopausal women. This type of fish also contains vitamin D, which can promote calcium absorption. Eating deep-sea fish 2-3 times a week, with 100-150 grams each time, is recommended, but gout patients should pay attention to controlling purine intake.

III. Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which help stabilize blood sugar and improve common metabolic disorders during menopause. Vitamin B6 can also help regulate emotions and alleviate symptoms of anxiety and depression. It is recommended to replace some refined staple foods with whole grains, with a daily intake controlled at 150-200 grams.

4. Dark Vegetables

Spinach, broccoli and other dark vegetables are rich in minerals such as calcium, magnesium, potassium, as well as vitamin K and antioxidants, which play an important role in bone health and antioxidant activity. The dietary fiber in these vegetables can also improve intestinal function. It is recommended to ensure a daily intake of 300-500 grams of vegetables, with more than half of them being dark colored vegetables.

V. Dairy Products

Dairy products such as milk and yogurt are high-quality sources of calcium and vitamin D, which can effectively prevent menopausal osteoporosis. Probiotics in fermented dairy products also help regulate the balance of gut microbiota. It is recommended to drink 300-500 milliliters of dairy products per day. Lactose intolerant individuals can choose low lactose products or plant-based milk as alternatives. Menopausal women should not only pay attention to their diet, but also maintain regular exercise, such as brisk walking, yoga, and other aerobic exercises, 3-5 times a week for more than 30 minutes each time. Ensure adequate sleep, avoid staying up late and overworking. Proper sun exposure promotes vitamin D synthesis, but sun protection is necessary. Maintain an optimistic attitude and seek psychological support if necessary. Regularly conduct bone density and gynecological examinations to promptly identify and address health issues. Dietary adjustments should be maintained for a long time and should not be rushed. If there are serious discomfort symptoms, medical attention should be sought in a timely manner.