What should menopausal women eat

Menopausal women can consume moderate amounts of soy products, deep-sea fish, whole grains, dark vegetables, and dairy products. If necessary, they can follow medical advice to take estrogen drugs, calcium supplements, vitamin D, vitamins, and sedative and brain boosting drugs. Menopause is caused by the decline of ovarian function, leading to a decrease in estrogen levels. It is necessary to regulate hormone balance through diet and medication, prevent osteoporosis, and alleviate neurological symptoms.

1. Food

1. Soy Products

Soy isoflavones have estrogenic effects and can alleviate hot flashes and night sweats. The daily intake of bean products such as tofu and soybean milk is about 100g, which has an auxiliary effect on hormone regulation, but the intake of breast disease patients needs to be controlled.

2. Deep sea fish

Salmon and sardine are rich in Omega-3 fatty acids. Eating them 2-3 times a week will help improve cardiovascular function, reduce the risk of cardiovascular and cerebrovascular diseases during menopause, and provide vitamin D to promote calcium absorption.

3. Whole grains

Oats and brown rice contain B vitamins and dietary fiber, which can stabilize blood sugar and improve emotional fluctuations. Suggest replacing refined staple foods, which account for more than one-third of the total daily staple food. 4. Dark vegetables such as spinach and broccoli are rich in calcium, magnesium, and vitamin K, which can synergistically prevent osteoporosis. Consuming 300-500 grams per day after blanching can increase mineral absorption rate.

5. Dairy Products

Milk and yogurt provide easily absorbable calcium, with 300 milliliters per day meeting basic needs. Lactose intolerant individuals can choose low lactose products or cheese alternatives.

2. Medications

1. Estrogen drugs such as

estradiol valerate tablets should be used strictly according to medical advice and are suitable for high-risk populations with severe hot flashes or osteoporosis. During medication, regular monitoring of breast and endometrial conditions is necessary.

2. Calcium supplements

Calcium carbonate D3 tablets can supplement the daily calcium requirement of 800-1200 milligrams and promote absorption when taken together with vitamin D. However, patients with kidney stones need to adjust the dosage.

3. Vitamin D

Cholecalciferol capsules can improve calcium and phosphorus metabolism. It is recommended to supplement when the serum 25 hydroxyvitamin D level is below 30nmol/L. Moderate sunlight in summer can reduce the dosage of supplementation.

4. Guwei Su

is suitable for insomnia and palpitations caused by autonomic nervous system dysfunction, and can regulate autonomic nervous system function. It is usually a course of 4-6 weeks and should be avoided from being taken together with sedatives.

5. traditional Chinese patent medicines and simple preparations such as Anshen and Bunao

Wuling capsules are effective for mild and moderate anxiety. The ingredients contain Ganoderma lucidum polysaccharide and other substances, which take effect slowly and need to be taken continuously for more than one month to evaluate the effect.

In addition to targeted nutritional supplements, menopausal women are recommended to maintain 150 minutes of moderate intensity exercise such as brisk walking and swimming per week, and pay attention to joint protection to avoid injury during exercise. Sunbathing for 20 minutes daily promotes vitamin D synthesis, and avoid consuming caffeinated beverages before bedtime. Regularly undergo bone density and breast examinations, and seek medical attention promptly if abnormal vaginal bleeding or severe emotional disorders occur. Cooking methods often use steaming and stewing, reducing high-temperature frying to preserve food nutrition, while controlling salt intake to prevent high blood pressure.