What to eat to delay the onset of menopause

Adjusting dietary structure can assist in delaying menopause. It is recommended to increase the intake of soy products, deep-sea fish, nuts, whole grains, and dark vegetables in moderation. These foods are rich in plant estrogens, omega-3 fatty acids, vitamin E and other components, which help regulate endocrine balance.

1. Soy Products

Soybeans and their products contain soy isoflavones, which have a plant estrogen structure similar to human estrogen and can regulate estrogen levels bidirectionally. Tofu, soybean milk, natto and other foods are recommended to be taken 3-4 times a week, about 100g each time. But individuals with thyroid dysfunction 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 the ovarian function. It is recommended to consume 2-3 times a week, with steaming as the main cooking method. Gout patients should avoid excessive consumption.

III. Nuts

Almonds and walnuts are rich in vitamin E and monounsaturated fatty acids, which have antioxidant effects and can protect follicular cells. It is advisable to control the daily intake at 20-30 grams and choose natural nuts to avoid additional sugar intake.

Fourth, Whole Grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which can promote the balance of estrogen metabolism. Suggest replacing some refined staple foods, with a daily intake accounting for one-third of the total staple food. People with weak gastrointestinal function need to gradually increase.

Five, Dark Vegetables

Dark vegetables such as spinach and purple cabbage contain various plant active substances, among which folate and anthocyanins help maintain ovarian reserve function. Daily intake of 300-500 grams of vegetables should be ensured, with dark vegetables accounting for more than half. Besides dietary adjustments, maintaining a regular schedule and moderate exercise are equally important. Engaging in 3-5 aerobic exercises such as brisk walking and swimming per week, combined with yoga and other soothing exercises, can reduce stress. Avoid bad habits such as smoking and excessive alcohol consumption, and regularly undergo physical examinations to monitor hormone levels. If early menopausal symptoms such as menstrual disorders and hot flashes occur, timely medical evaluation should be sought, and it is not recommended to take hormone based health supplements on one's own.