What should menopausal women eat better

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 transition. A reasonable diet can help maintain hormone balance, prevent osteoporosis and cardiovascular disease.

1. Soy Products

Soy products contain abundant soy isoflavones, which can bidirectionally regulate estrogen levels in the body and alleviate menopausal symptoms such as hot flashes and night sweats. Tofu, soybean milk, natto and other soybean products are also rich in high-quality protein and calcium. It is recommended to take 30-50 grams of soybeans or the same amount of soybean products every day. The lecithin in soy products can also help improve memory loss.

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 alleviate menopausal joint pain and mood fluctuations. Eating deep-sea fish 2-3 times a week, with 100-150 grams each time, can help reduce the risk of cardiovascular disease. Vitamin D in deep-sea fish can also promote calcium absorption and prevent osteoporosis.

III. Whole Grains

Whole grain foods such as oats, brown rice, and whole wheat bread are rich in B vitamins and dietary fiber, which help stabilize blood sugar and improve intestinal function. The metabolism of menopausal women slows down, and whole grains can provide long-lasting energy and prevent constipation. It is recommended to replace refined staple foods with whole grains, with a daily intake controlled at 150-200 grams.

4. Dark Vegetables

Spinach, broccoli, carrots and other dark vegetables are rich in vitamin K, leaf acid and antioxidants, which can protect cardiovascular health and delay aging. The minerals such as calcium and magnesium in dark vegetables are particularly important for preventing osteoporosis. 300-500 grams of vegetables should be consumed daily, with dark vegetables accounting for more than half. Fast frying or cold mixing should be used to retain nutrients.

V. Dairy Products

Milk, yogurt, and other dairy products are high-quality sources of calcium and vitamin D. 300 milliliters of milk or an equivalent amount of dairy products per day can meet basic needs. Tryptophan in dairy products can help improve sleep quality, and probiotic yogurt can also regulate gut microbiota. Lactose intolerant individuals can choose low lactose milk or fermented dairy products. Menopausal women should not only pay attention to their diet, but also maintain regular exercise such as brisk walking, yoga, etc. They should exercise 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. Maintaining an optimistic attitude can alleviate anxiety through meditation and social activities. Regularly undergo bone density and gynecological examinations, and seek medical attention promptly if severe symptoms occur.