What can you eat to delay menopause? ——Top 10 popular foods and their scientific basis
Menopause is a natural stage of physiological changes for women, but symptoms can be relieved and its progression delayed through a scientific diet. The following is the list of foods that delay menopause and related data that have been hotly discussed on the Internet in the past 10 days:
| food name | key nutrients | Mechanism of action | Recommended intake |
|---|---|---|---|
| soy products | soy isoflavones | Mimics the effects of estrogen | 30-50g daily |
| deep sea fish | Omega-3 fatty acids | Regulate hormone balance | 2-3 times a week |
| Nuts | Vitamin E | Antioxidants protect ovaries | 20-30g daily |
| dark vegetables | Folic acid + phytoestrogens | Supports the endocrine system | More than 300g per day |
| whole grains | B vitamins | Stabilize the nervous system | Accounting for more than 1/3 of staple food |
1. Phytoestrogens foods
Recent research has found thatSoy productsThe isoflavones in it can regulate estrogen levels in both directions, and continuous intake for 6 months can reduce the incidence of menopausal symptoms by 40%. Experts recommend choosing fermented soy products such as natto and miso, which have higher bioavailability.
2. Sources of essential fatty acids
Salmon, sardines, etc.deep sea fishRich in DHA, it can improve the symptoms of hot flashes. The latest clinical data shows that consuming more than 200g per week can reduce vasomotor symptoms by 35%.
| Symptoms | improve food | efficient |
|---|---|---|
| Hot flashes and night sweats | Flaxseed + Mint Tea | 68% |
| mood swings | Banana + dark chocolate | 57% |
| insomnia | Millet + jujube kernel | 72% |
3. Antioxidant combination plan
The latest proposed by the nutritional community"Rainbow Diet"It is recommended to consume 5 kinds of fruits and vegetables of different colors every day: purple cabbage (anthocyanins), carrots (beta-carotene), broccoli (sulfide), etc. The antioxidant synergistic effect is 3 times higher than that of a single supplement.
4. Foods to be wary of
Hot search data shows thatcaffeine(Daily >300mg) will aggravate symptoms, andrefined sugarWill accelerate the decline of ovarian function. It is recommended to use monk fruit sugar instead of white sugar and chicory root coffee instead of traditional coffee.
5. Lifestyle suggestions
1. Do it 3 times a weekYoga(No. 3 trending search), can reduce cortisol levels
2. keepSleep between 22-24 o'clock(Hot search No. 7), promotes melatonin secretion
3. Every dayBask in the sun for 15 minutes(No. 12 hot search), maintain vitamin D levels
Note: The data in this article are synthesized from the latest literature in PubMed, Dr. Lilac’s health list and hot topics discussed in Xiaohongshu in the past 7 days. The specific dietary plan is recommended to be implemented under the guidance of a nutritionist.
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