What to eat to delay menopause

Menopause is a natural process in women's physiological stages that cannot be completely postponed through diet, but balanced nutrition can help alleviate discomfort symptoms. The main nutritional strategies for regulating menopause include increasing intake of plant estrogens, supplementing calcium and vitamin D, consuming high-quality protein, choosing foods rich in omega-3 fatty acids, and eating more antioxidant foods.

1. Phytoestrogens

Soybeans and their products contain soy isoflavones, which have a structure similar to human estrogen and can regulate hormone levels bidirectionally. Taking an appropriate amount of soybean milk, tofu and other bean products every day can help relieve menopausal symptoms such as hot flashes and night sweats. Other plants such as flaxseed and sesame also contain lignans and phytoestrogens.

2. Calcium and Vitamin D

Menopausal women experience accelerated bone loss and need to ensure sufficient calcium intake daily. Milk, yogurt, and other dairy products have a high calcium absorption rate, and bone connecting small fish and dark green vegetables are also good sources. Vitamin D promotes calcium absorption and can be supplemented by sun exposure or consumption of egg yolks and mushrooms. If necessary, use vitamin D supplements under the guidance of a doctor.

3. High quality protein

Moderate intake of animal protein such as fish, poultry, and eggs, combined with plant protein such as beans and nuts, can help maintain muscle mass and basal metabolic rate. Salmon, cod, and other fish are rich in high-quality protein and have moderate fat content. It is recommended to consume them several times a week.

4. Omega-3 fatty acids

Deep sea fish such as mackerel and sardine are rich in Omega-3 fatty acids, which have anti-inflammatory effects and can improve mood fluctuations and cardiovascular health during menopause. Plant based foods such as walnuts and chia seeds also contain alpha linolenic acid, which can be partially converted into omega-3 in the body.

5. Antioxidant foods

Colorful vegetables and fruits such as blueberries, pomegranates, and broccoli are rich in antioxidants such as anthocyanins and vitamin C, which can alleviate oxidative stress damage to ovarian function. Vitamin E and selenium in whole grains also help protect cells from free radical damage. In addition to dietary adjustments, maintaining regular exercise habits such as brisk walking, yoga, and other aerobic exercises several times a week can improve endocrine regulation. Ensure adequate sleep, avoid staying up late and excessive stress. Menopause is a normal physiological transition period. If severe symptoms such as persistent insomnia and emotional disorders occur, it is recommended to seek medical evaluation in a timely manner. Doctors may prescribe hormone replacement therapy or other treatment plans based on the situation. Be careful to avoid blindly taking health supplements containing estrogen, and consult a professional physician before using all nutritional supplements.