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 calming and brain boosting fluids. Menopause requires targeted supplementation of plant estrogens, high-quality proteins, and minerals due to changes in hormone levels caused by ovarian dysfunction.

1. Food

1. Soybean products

soybean milk, tofu and other soybean foods are rich in soybean isoflavones, whose structure is similar to estrogen, and can regulate hormone levels in both directions to alleviate hot flashes and night sweats. Daily intake of 30-50 grams of soybeans or equivalent products, fermented soy products such as natto are more easily absorbed.

2. Deep sea fish

Salmon, sardine, etc. are rich in omega 3 fatty acids, which can reduce inflammatory reaction and improve mood swings. It is recommended to consume 2-3 times a week, steaming or grilling to preserve nutrients and avoid high-temperature frying that can damage unsaturated fatty acids.

3. Whole grains

Oats and brown rice contain B vitamins and dietary fiber, which help stabilize blood sugar and mood. It can replace polished rice and white flour as the main staple food, and be paired with nuts to enhance satiety, but those with weak gastrointestinal function need to gradually increase their intake.

4. Dark vegetables

Spinach, broccoli and other dark green vegetables are rich in folate and magnesium elements, which can help alleviate anxiety and insomnia. It is recommended to consume 300-500 grams per day and stir fry quickly over high heat to reduce nutrient loss. For those with high uric acid levels, it is necessary to control the intake of cruciferous vegetables.

5. Dairy products

Milk and yogurt provide easily absorbable calcium to prevent osteoporosis. Lactose intolerant individuals can choose low lactose yogurt or cheese, combined with vitamin C foods to promote calcium absorption, with a recommended daily intake of 300 milliliters.

2. Medications

1. Estrogen drugs such as

estradiol valerate tablets can supplement the body's estrogen deficiency and improve vasomotor symptoms. Medication should be strictly in accordance with the doctor's advice. It is forbidden for people with a history of breast cancer or high risk of thrombosis. During the medication, the breast and endometrium should be monitored regularly.

2. Calcium supplements

Calcium carbonate D3 tablets help prevent bone loss, especially suitable for those with insufficient sunlight. It is recommended to take it after meals to reduce gastrointestinal irritation, avoid consuming vegetables rich in oxalic acid that may affect absorption, and monitor blood calcium levels for long-term use.

3. Vitamin D

calcitriol capsules promote calcium and phosphorus metabolism and enhance bone health. Those who lack outdoor activities need to supplement more, and the dosage can be increased appropriately in winter, but excessive intake should be prevented from causing hypercalcemia. For those with kidney disease, the dosage needs to be adjusted.

4. Guweisu

Guweisu tablets regulate autonomic nervous function and alleviate neurological symptoms such as palpitations and insomnia. It usually takes 4-6 weeks to take effect and should not be used together with sedatives. If rash occurs during medication, stop taking the medication and seek medical attention in a timely manner.

5. Anshen Bunao Ye

traditional Chinese patent medicines and simple preparations containing Ganoderma lucidum, Epimedium and other ingredients can improve sleep quality and memory loss. Suspend use when suffering from a cold and fever. Use with caution for individuals with yin deficiency and excessive fire constitution. It is recommended to take it half an hour before bedtime for better results.

Menopausal diet should pay attention to nutritional balance and diversity, ensuring daily intake of at least 12 types of food. It is recommended to adopt a Mediterranean diet pattern, control the intake of red meat and refined sugar, and combine moderate exercise such as brisk walking and yoga. Maintain regular sleep and social activities, and undergo regular bone density and gynecological examinations. The main cooking method is steaming and stewing, reducing high-temperature frying, paying attention to replenishing water but avoiding excessive consumption of strong tea and coffee. If there are serious emotional disorders or urinary system symptoms, it is necessary to seek medical attention promptly at a gynecology or endocrinology department.