What to eat to make menopause come later

Menopause is a natural stage of physiological changes in women that cannot be completely postponed through diet, but balanced nutrition can help alleviate discomfort and maintain health. Foods rich in phytoestrogens, calcium, vitamin D, omega-3 fatty acids, and antioxidants may help regulate hormone levels, mainly including soy products, dairy products, deep-sea fish, nut seeds, dark vegetables and fruits. Suggest combining regular exercise with stress management to comprehensively improve menopausal symptoms.

1. Soybean products

Soybean and its products, such as tofu and soybean milk, contain soybean isoflavones, similar in structure to estrogen, which may help alleviate menopausal symptoms such as hot flashes and night sweats. Moderate intake can help regulate endocrine fluctuations, but should not be excessive. It is recommended to consume 30-50 grams of soybeans or equivalent products daily. Fermented soy products such as natto and miso are more easily absorbed.

2. Dairy Products

Milk, yogurt, and cheese are rich in calcium and vitamin D, which are particularly important for preventing bone loss after menopause. Casein and whey protein in dairy products can also support muscle health. Lactose intolerant individuals can choose low lactose yogurt or plant-based milk fortified with calcium as a substitute.

3. Deep sea fish

Salmon, sardine, etc. are rich in omega 3 fatty acids, which have anti-inflammatory effects and can improve mood fluctuations and cardiovascular health. It is recommended to consume 2-3 times a week, with 100-150 grams each time. Vegetarians can supplement alpha linolenic acid with flaxseed and walnuts.

4. Nut Seeds

Almonds and sunflower seeds contain vitamin E and healthy fats, which help alleviate dry skin and hot flashes. Sesame and chia seeds provide phytoestrogens and dietary fiber. Consume about 30 grams of salt free nut seeds daily, which can be paired with oats or salads.

5. Dark Fruits and Vegetables

Blueberries, spinach, and other dark fruits and vegetables contain antioxidants such as anthocyanins and lutein, which reduce oxidative stress damage to ovarian function. The glucosinolates in cruciferous vegetables such as broccoli may assist in estrogen metabolism. It is recommended to consume 300-500 grams of fresh fruits and vegetables daily. While maintaining a diverse diet, it is necessary to limit the intake of refined sugars, alcohol, and high salt foods. Regular exercise such as brisk walking and yoga can enhance bone density and improve sleep. When menopausal symptoms are obvious, timely medical evaluation should be sought, and if necessary, hormone replacement therapy or traditional Chinese medicine regulation should be carried out under the guidance of a doctor. Establishing good social relationships and psychological adjustment are equally important, and anxiety can be alleviated through mindfulness meditation.