What to eat during menopause? Scientific diet helps you live smoothly
Menopause is an important stage of physiological changes for women, with frequent problems such as irregular menstruation, hot flashes, and mood swings. Reasonable dietary conditioning can effectively relieve symptoms and improve quality of life. The following are scientific suggestions compiled based on hot topics on the Internet in the past 10 days to help women stay healthy during menopause.
1. Causes of irregular menstruation during menopause
During menopause, ovarian function declines and estrogen levels drop, leading to menstrual cycle disorders and reduced or increased menstrual flow. Dietary conditioning needs to focus on three major directions: hormone balance, nourishing blood and qi, and relieving discomfort.
2. Recommended food list
| food category | Recommended food | Efficacy |
|---|---|---|
| Blood supplement | Red dates, red beans, pork liver, spinach | Improve anemia and relieve menstrual fatigue |
| Rich in phytoestrogens | Soybeans, black beans, flax seeds | Regulate hormone levels and reduce hot flashes |
| High calcium foods | Milk, sesame seeds, dried fish | Prevent osteoporosis |
| Rich in B vitamins | Whole grains, nuts, green leafy vegetables | Stabilize mood and improve sleep |
3. Foods to avoid
| food category | Reasons for not recommending |
|---|---|
| spicy food | Aggravated hot flashes and sweating |
| High sugar and high fat foods | Increases risk of obesity and affects hormone balance |
| alcohol and caffeine | Increase mood swings and insomnia |
4. Recommendations of popular dietary remedies
1.Red dates and wolfberry tea: 10 red dates, 15 grams of wolfberry, brew in boiling water, drink daily to nourish blood and calm the mind.
2.Black bean and walnut porridge: 50 grams of black beans, 30 grams of walnuts, 100 grams of rice, cooked as porridge to supplement phytoestrogens and Omega-3.
3.Lily lotus seed soup: 20 grams each of lily and lotus seeds, appropriate amount of rock sugar, relieve upset and insomnia.
5. Answers to hotly discussed questions among netizens
Q: Do I need to take medicine for light menstrual flow during menopause?
A: If pathological factors are ruled out, priority should be given to dietary adjustments, such as increasing the intake of soy products and iron, and consulting a doctor if necessary.
Q: Will eating soybeans cause breast cancer?
A: It is safe and beneficial to consume natural soy products (such as tofu and soy milk) in moderation. Avoid excessively extracted isoflavone supplements.
6. Summary
Menstrual management during menopause requires attention to nutritional balance, eating more natural foods and reducing the intake of processed foods. Combined with moderate exercise and a good routine, symptoms of discomfort can be significantly improved. If symptoms are severe, it is recommended to seek medical treatment promptly.
(The full text is about 850 words in total)
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