What to eat for a hot tempered menopausal period

Menopausal irritability can be regulated by eating foods rich in vitamin B, calcium and magnesium elements, and plant estrogens in moderation, such as whole grains, dark green vegetables, soy products, etc. If necessary, medication such as Gu Wei Su tablets, Xiaoyao pills, Gengnian An tablets can be taken according to medical advice.

1. Food

1. Whole Grains

Whole grains such as oats and brown rice are rich in vitamins B1 and B6, which help stabilize nervous system function and alleviate anxiety. Vitamin B can promote serotonin synthesis and improve emotional instability caused by hormonal fluctuations during menopause. It is recommended to pair 50-100 grams daily to avoid refined grains causing blood sugar fluctuations and exacerbating irritability.

2. Dark green vegetables

Spinach, broccoli, and other dark vegetables are rich in calcium and magnesium elements. Magnesium ions can regulate neuromuscular excitability and prevent irritability symptoms. Calcium can inhibit excessive release of neurotransmitters. It is recommended to blanch and mix cold to retain nutrients, with a daily intake of over 300 grams, and to promote absorption with vitamin D foods.

3. Bean products

Tofu and soybean milk contain soybean isoflavones, which have a two-way estrogen regulating effect, and can alleviate the symptoms of emotional fluctuations caused by hot flashes and night sweats. Plant estrogens can also affect the levels of serotonin in the brain. It is recommended to choose non GMO soy products and consume an amount equivalent to 30-50 grams of soybeans per day.

4. Nut Seeds

Flax seeds and walnuts are rich in omega-3 fatty acids and tryptophan. The former can reduce the interference of inflammatory factors on emotions in the body, while the latter is a precursor substance for synthesizing melatonin. Eating 10-15 grams per day can improve sleep quality, indirectly stabilize emotions, and pay attention to choosing the original flavor to avoid excessive salt intake. Fermented foods such as yogurt and kimchi contain probiotics that regulate gamma aminobutyric acid levels through the gut brain axis, reducing menopausal anxiety and depression symptoms. It is recommended to choose sugar free fermented dairy products, 200-300 milliliters per day, which can enhance the colonization effect of probiotics when consumed with high fiber foods.

2. Medication

1. Guweisu tablets

are suitable for restlessness and insomnia caused by autonomic nervous system dysfunction. The main ingredients are Guweisu and vitamin B1, which can nourish the nerves and improve menopausal palpitations and sweating symptoms. During the medication period, avoid spicy food stimulation and take it continuously for a period of time to show effectiveness.

2. Xiaoyao Pill

The traditional traditional Chinese patent medicines and simple preparations for soothing the liver and invigorating the spleen is effective for mood fluctuations of liver qi stagnation type, and contains ingredients such as Bupleurum, Angelica sinensis, etc. to regulate endocrine. When taking it, avoid cold and greasy foods. For those with yin deficiency and excessive fire, it is necessary to use it in combination with nourishing yin drugs.

3. Gengnian An Tablet

is a traditional Chinese patent medicines and simple preparations specially designed for climacteric syndrome. It contains ingredients such as rehmannia glutinosa and mother of pearl, which can nourish yin and yang, calm nerves and remove annoyance. Suitable for individuals with obvious hot flashes accompanied by dizziness and tinnitus, and should be temporarily discontinued when experiencing a cold or fever.

4. Zaoren Anshen Capsules

target insomnia and restlessness caused by liver and liver blood deficiency. The components of sour jujube seeds have sedative and hypnotic effects, which can prolong slow wave sleep time. It is recommended to take it after dinner and use with caution for those with severe renal insufficiency.

5. The Dailixin

compound formulation contains flupentixiton and melitracen, which is suitable for moderate anxiety and depression, and can regulate dopamine and norepinephrine levels. Strictly follow medical advice to control the course of treatment, sudden discontinuation of medication may cause withdrawal symptoms.

Menopausal emotional management needs to be combined with comprehensive regulation. It is recommended to maintain aerobic exercise such as brisk walking and swimming three times a week. The endorphins secreted during exercise can naturally resist anxiety. Simultaneously practicing mindfulness breathing relaxation training, 10-15 minutes of abdominal breathing per day, can reduce cortisol levels. Pay attention to creating a comfortable sleeping environment, keep the room temperature at 20-24 degrees Celsius, and avoid using electronic devices one hour before bedtime. Eat three regular meals, increase intake of deep-sea fish appropriately, and limit caffeine and alcohol stimulation. If the symptoms continue to worsen or are accompanied by physical discomfort, it is necessary to promptly seek medical attention from a gynecology or endocrinology department to evaluate the necessity of hormone replacement therapy.