What to eat to delay menopause

Moderate intake of foods rich in plant estrogens, high-quality protein, and antioxidants may help delay menopause. There are mainly soy products, deep-sea fish, nut seeds, whole grains, dark vegetables and other foods.

1. Soy Products

Soybeans and their products contain soy isoflavones, which have a structure similar to estrogen and can bidirectionally regulate hormone levels in the body. Tofu, soybean milk, natto and other foods are recommended to be taken 3-4 times a week, about 100g each time. But patients with thyroid diseases need to control their intake.

II. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce the inflammatory reaction in the body and maintain ovarian function. It is recommended to consume 2-3 times a week, with steaming as the main cooking method. Gout patients should reduce their intake appropriately.

III. Nut Seeds

Flaxseed and walnut contain lignin and vitamin E, which have antioxidant effects and can protect follicular cells. It is recommended to consume 20-30 grams per day, with priority given to original flavor products. People with weak digestive function need to grind before consumption.

Fourth, Whole Grains

Whole grains such as oats and quinoa are rich in B vitamins and dietary fiber, which help stabilize blood sugar and hormone metabolism. Suggest replacing some polished rice and white flour, with a daily intake of 50-100 grams. People with gastrointestinal sensitivity should start with small amounts.

5. Dark vegetables

Spinach, broccoli and other dark vegetables contain folate and carotenoids, which can reduce oxidative stress damage to the ovaries. Daily intake of 300-500 grams of vegetables should be ensured, with dark vegetables accounting for more than half. Patients with kidney stones should pay attention to varieties with high oxalic acid content. While maintaining a balanced diet, it is recommended to cooperate with regular exercise and stress management. Engage in 3-5 aerobic exercises per week, such as brisk walking, swimming, etc., for 30-60 minutes each time. Ensure adequate sleep and avoid staying up late. Regular physical examinations are conducted to monitor hormone levels, and any abnormalities are promptly sought medical attention. Menopause is a natural physiological process, and excessive intervention may bring risks. It should be regulated under the guidance of a professional physician.