What should women pay attention to in their diet during menopause

Women during menopause should pay attention to balanced nutrition in their diet, with a focus on supplementing calcium, high-quality protein, vitamin D, dietary fiber, and plant estrogens. The main methods include controlling calorie intake, increasing calcium rich foods, supplementing with phytoestrogens, reducing stimulating diets, and ensuring water intake.

1. Control Calories

Menopausal women experience a decrease in basal metabolic rate and need to reduce their intake of staple foods and fats appropriately. Choose brown rice and oats with low glycemic index instead of refined rice flour, and the cooking method is mainly steaming and boiling. A small amount of nuts can be arranged daily as a high-quality source of fat to avoid excessive intake of fried foods and desserts.

2. Increase Calcium

Decreased estrogen levels can accelerate calcium loss. It is recommended to consume 300-500 milliliters of dairy products such as milk and yogurt daily. Tofu, sesame paste, shrimp skin and other foods have high calcium content and can be paired with vegetables rich in vitamin C to promote absorption. Supplement calcium supplements under the guidance of a doctor when necessary.

3. Phytoestrogens

Soybeans and their products contain soy isoflavones, which can bidirectionally regulate estrogen levels. Eating soybean milk, tofu and other bean products 3-4 times a week, flaxseed, kudzu root and other good sources. But breast disease patients need to control their intake of soy products.

4. Reduce stimulation

Limit coffee and strong tea to no more than 2 cups per day to avoid exacerbating hot flashes and night sweats. Spicy seasonings may stimulate blood vessel dilation. It is recommended to reduce the amount of chili and Sichuan pepper used. Alcohol can affect calcium absorption and increase the burden on liver metabolism, so alcohol consumption should be strictly controlled.

5. Ensure hydration

Drink no less than 1500 milliliters of water per day, and can replace some plain water with light tea, flower and fruit tea, etc. Moderate supplementation of vegetables such as winter melon and cucumber, which are rich in water, can provide both hydration and potassium. Control water intake 2 hours before bedtime to reduce nocturia frequency.

In addition to dietary adjustments, menopausal women are recommended to engage in 3-5 moderate intensity exercises such as brisk walking, yoga, etc. per week to help maintain bone density and cardiovascular health. Maintaining a regular schedule and a positive mindset are equally important. If you experience severe discomfort, seek medical attention promptly. Regular bone density, breast and gynecological examinations can detect menopausal related health problems early.