What is the best food to eat when menopause is about to take place?

Symptoms can be relieved through dietary adjustments when menopause is approaching. It is recommended to eat soy products, nuts, deep-sea fish, whole grains and dark vegetables in moderation.

1. Soy products

Soy products contain soy isoflavones, a type of phytoestrogens that can help relieve perimenopausal symptoms such as hot flashes and night sweats. Tofu, soy milk, natto and other soy products can be consumed in moderation every day, but those with breast hyperplasia or uterine fibroids need to control their intake.

2. Nuts

Nuts are rich in vitamin E and unsaturated fatty acids, which can help regulate endocrine function. The recommended daily intake of nuts such as almonds, walnuts, and cashews is 15-20 grams. Choose plain nuts to avoid extra sugar intake.

3. Deep sea fish

Deep-sea fish such as salmon and sardines are rich in omega-3 fatty acids, which have anti-inflammatory effects and can improve mood swings and joint discomfort. It is recommended to consume 2-3 times a week, 100-150 grams each time, using healthy cooking methods such as steaming.

4. Whole grains

Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, which can help stabilize blood sugar and improve constipation. You can take whole grains as your staple food, and control your daily intake to 150-200 grams. Be careful to increase it gradually to avoid bloating.

5. Dark vegetables

Dark vegetables such as spinach and broccoli are rich in calcium, magnesium and other minerals and antioxidants, which can help prevent osteoporosis. It is recommended to consume 300-500 grams of vegetables every day, of which dark vegetables account for more than half. Be careful to avoid long-term high-temperature cooking.

In addition to paying attention to diet, perimenopausal women should also maintain a regular schedule, engage in moderate-intensity exercise such as brisk walking, yoga, etc. 3-5 times a week, and ensure 7-8 hours of sleep every day. Avoid smoking and drinking, reduce caffeine intake, and pay attention to keeping a happy mood. If severe hot flashes, insomnia and other symptoms occur, it is recommended to seek medical treatment promptly and receive standardized treatment under the guidance of a doctor.