What to eat to delay menopause and protect the ovaries

Women can help delay menopause and protect ovarian function by consuming moderate amounts of soy products, nuts, deep-sea fish, whole grains, dark vegetables, and other foods. These foods are rich in nutrients such as phytoestrogens, unsaturated fatty acids, and vitamin E, which help regulate endocrine balance.

1. Soy Products

Soybeans and their products contain abundant soy isoflavones, which are plant estrogens that can bidirectionally regulate estrogen levels in the body. Bean products such as tofu, soybean milk and natto can help relieve perimenopausal hot flashes and night sweats, and delay ovarian function decline. It is recommended to consume 3-4 times a week, but patients with thyroid diseases need to control their intake.

2. Nuts

Almonds, walnuts and other nuts are rich in vitamin E and healthy fatty acids, which have antioxidant effects and can reduce the damage of free radicals to ovarian cells. Daily intake of 20-30 grams of nuts can improve follicle quality, but it is important to choose authentic products to avoid excessive salt intake.

3. Deep sea fish

Salmon, sardine and other deep sea fish provide high-quality protein and Omega-3 fatty acids, which can reduce the inflammatory reaction in the body and maintain the stability of follicle membrane. Eating 2-3 times a week can help improve ovarian microcirculation, but gout patients should control the frequency of consumption.

4. Whole Grains

Whole grains such as oats and brown rice contain B vitamins and dietary fiber, which can promote the balance of estrogen metabolism. Its low glycemic index characteristic helps prevent insulin resistance and indirectly protect ovarian function. Suggest replacing refined rice and flour as a staple food source.

5. Dark Vegetables

Spinach, purple cabbage and other dark vegetables are rich in antioxidants such as folate and anthocyanins, which can neutralize oxidative stress products in the body and slow down the rate of follicular atresia. Consuming 300-500 grams of vegetables of different colors daily can achieve a synergistic protective effect. In addition to dietary adjustments, it is recommended that women maintain a regular schedule and moderate exercise, engage in 3-5 aerobic exercises combined with strength training per week, and avoid bad habits such as smoking and alcohol abuse. At the same time, pay attention to controlling weight within the normal range, as excessive obesity or thinness can affect ovarian function. Regular gynecological examinations can help detect ovarian dysfunction early, and women over 35 years old may consider undergoing AMH testing to evaluate ovarian reserve. Maintaining a positive mindset is equally important for endocrine regulation, which can be alleviated through meditation, social activities, and other means.