Delaying menopause can be regulated through moderate intake of soy products, royal jelly, deep-sea fish, nuts, fresh vegetables and fruits. The delay of menopause is related to multiple factors such as ovarian function, hormone levels, genetic factors, lifestyle habits, and psychological status. It is recommended to combine comprehensive interventions with a healthy lifestyle.
1. Soy Products
Soy isoflavones have estrogen like effects and can bidirectionally regulate female hormone levels. The daily intake of bean products such as bean curd and soybean milk is about 100g, which helps relieve the symptoms of hot flashes and night sweats during perimenopause. Choosing non GMO soy products is safer and avoids high-temperature frying and cooking methods.
2. Royal jelly
Royal jelly contains natural active substances and amino acids, which can promote the secretion of pituitary gonadotropins. It is recommended to take 3-5 grams of fresh royal jelly on an empty stomach daily, which has potential benefits for maintaining ovarian function. Patients with diabetes and those with allergic constitution should use it with caution, and observe whether there are adverse reactions such as skin redness.
3. Deep sea fish
Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce the level of inflammatory factors in the body. Eating deep-sea fish 2-3 times a week, with about 150 grams each time, its DHA component can improve follicular membrane cell function. Pay attention to choosing varieties with low mercury content and avoid consuming them with high tannic acid foods.
4. Nuts
Vitamin E and plant sterols in walnuts and almonds can protect ovarian tissue. Daily mixed intake of about 30 grams of nuts, it is recommended to choose original roasted products. Nuts have a high calorie content, and obese individuals should control the total amount. Pairing them with sugar free yogurt can increase absorption rate.
5. Fresh vegetables and fruits
Dark fruits and vegetables such as blueberries and broccoli contain antioxidants that can reduce the damage of free radicals to the ovaries. Daily intake of more than 500 grams, of which half should be dark vegetables. Purple cabbage and other cruciferous vegetables should be blanched before consumption to avoid affecting thyroid function.
Maintaining regular exercise such as yoga, swimming, and other aerobic exercises 3-5 times a week for more than 30 minutes each time, combined with abdominal breathing training, can improve pelvic blood circulation. Ensuring 7-8 hours of high-quality sleep per day and falling asleep before 11 pm at night helps with melatonin secretion. Learn mindfulness and stress reduction techniques to avoid long-term anxiety affecting the hypothalamic pituitary ovarian axis function. Annual gynecological examinations and hormone level testing are conducted to promptly detect signs of decreased ovarian reserve function. It should be noted that food regulation only plays an auxiliary role. If obvious menopausal symptoms such as menstrual disorders occur, timely medical attention should be sought to assess whether hormone replacement therapy is needed.
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