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, emotional fluctuations, and osteoporosis.

1. High sugar and high-fat foods

Cakes, fried foods, and other foods containing trans fatty acids and refined sugars can accelerate fluctuations in estrogen levels, increase the risk of obesity and cardiovascular disease. Excessive intake may induce insulin resistance and exacerbate menopausal metabolic disorders.

2. Spicy and Stimulating Foods

Spices such as chili peppers and Sichuan peppercorns can stimulate sympathetic nervous system excitement, exacerbating symptoms of hot flashes and night sweats. Some women may experience vasodilation reactions such as facial flushing and palpitations after consuming it, which can affect their nighttime sleep quality.

III. Alcoholic Beverages

Alcohol can interfere with the liver's metabolism of estrogen, exacerbating hormonal imbalances. Long term alcohol consumption may damage bone cell activity, increase the risk of osteoporosis, and affect the central function of emotional regulation.

4. Caffeine drinks

Caffeine in coffee and strong tea has a diuretic effect and may accelerate calcium loss. Its neural excitatory effect can amplify anxiety, and daily intake of more than 300 milligrams may induce palpitations and insomnia.

V. High salt food

The sodium content of pickled food and processed meat is too high, which may aggravate the retention of water and sodium and cause edema. Excessive sodium ions can accelerate urinary calcium excretion and have a synergistic effect with menopausal bone loss.

It is recommended that menopausal women prioritize foods rich in plant estrogens and omega-3 fatty acids, such as soy products and deep-sea fish, and ensure a daily intake of 500 grams of fresh vegetables and fruits. Regular exercise such as brisk walking and yoga can help improve metabolism, while also maintaining 30 minutes of daily sunlight to promote vitamin D synthesis. The main cooking method is steaming and stewing, with a controlled amount of cooking oil within 25 grams, and regular monitoring of bone density and blood lipid indicators.