What should not be eaten during menopause

Menopausal women should avoid high sugar and high-fat foods, spicy and stimulating foods, alcoholic beverages, caffeinated beverages, and high salt foods. These foods may exacerbate menopausal symptoms such as hot flashes and emotional fluctuations, affect calcium absorption, or interfere with sleep quality. Menopausal women need to control their intake of refined sugars and saturated fats, such as cakes, fried foods, etc. A high sugar diet may exacerbate blood sugar fluctuations and induce emotional distress; High fat foods may increase cardiovascular burden and pose a risk of metabolic changes caused by decreased estrogen levels during menopause. Processed meats such as sausages and bacon contain trans fatty acids, which may promote inflammation in the body. Spicy foods such as chili peppers and Sichuan peppercorns may stimulate vasodilation and exacerbate symptoms of hot flashes and night sweats. Some women have decreased tolerance to spicy food, which may cause gastrointestinal discomfort. Alcohol and caffeine can interfere with the hypothalamic thermoregulatory center, inducing or prolonging the duration of hot flashes. Alcohol metabolism also consumes B vitamins, affecting neural regulation function.

High salt foods such as pickled foods and sauces may aggravate the retention of water and sodium, raising the risk of hypertension. Menopausal women have increased sensitivity to sodium, and excessive intake may accelerate bone calcium loss. Some fermented foods such as Fermented bean curd and bacon contain tyramine, which may induce migraine attacks. It is recommended to control the daily salt intake within 5 grams.

It is recommended to increase the intake of natural ingredients such as soy products, dark vegetables, and whole grains during menopause, and to supplement dairy and seafood products in moderation. Maintaining regular exercise can help alleviate symptoms, with 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc. Pay attention to maintaining water intake, drink 1.5-2 liters of water daily, and avoid sugary drinks. Establish a fixed sleep schedule, create a quiet sleeping environment, and consult a doctor for hormone replacement therapy evaluation if necessary.