For female friends, menopause is often called "eventful autumn." During this special period, a series of changes will occur in the female reproductive, endocrine, and nervous systems, and the body's adaptability and resistance will also decrease. To pass this period smoothly, in addition to maintaining a good mood, you also need to work hard on your diet. It is recommended to do "five more and three less."

Eat more fruits and vegetables to prevent chronic diseases.

Vegetables and fruits are rich in vitamins, minerals, dietary fiber and phytochemicals. Regular consumption can maintain the body's health and reduce the increasing risk of cardiovascular, diabetes and other chronic diseases after menopause. In addition, the energy density of fruits and vegetables is low, which is very beneficial to weight control for menopausal women. Sun Jianqin suggested that menopausal women should consume 500 grams of vegetables and 250 grams of fruits every day. It is recommended to choose more dark vegetables, such as spinach, broccoli, carrots, etc. The vitamin C, β-carotene, lycopene, flavonoids, etc. contained in them have a certain effect on preventing female tumors.

Eat more whole grains to control blood sugar and blood lipids.

Whole grains contain more dietary fiber, B vitamins, vitamin E, zinc, iron and other minerals than refined foods. Sun Jianqin said that eating more whole grains for menopausal women is of great benefit to health. The rich dietary fiber in whole grains can not only help control blood sugar and prevent diabetes, but also regulate the intestinal flora, maintain intestinal health, and prevent constipation. Dietary fiber can also help menopausal women lower blood lipids and cholesterol, and reduce their risk of cardiovascular disease. The amount of whole grains consumed by menopausal women can account for 30% to 50% of the staple food. Wheat, oats, buckwheat, brown rice, etc. are all good choices.

Eat more milk and dairy products to supplement calcium.

After menopause, the rate of calcium loss in the body increases. If you don't pay attention to it, you are prone to osteoporosis. Sun Jianqin particularly emphasized that Chinese menopausal women must increase their intake of milk and dairy products, because most people consume less than the standard. Milk is rich in calcium and protein, and the absorption rate of calcium is high. If there is no lactose intolerance, menopausal women should drink 300 to 400 ml of milk every day, or eat a considerable amount of milk products.

Eat more soybeans and soy products to balance estrogen.

After women enter menopause, the synthesis and secretion of estrogen in the body decrease, leading to abnormal metabolism of fat and cholesterol, which makes them more susceptible to cardiovascular disease. Soy isoflavones in soybeans have the effect of phytoestrogen, which can prevent the occurrence of diseases related to low estrogen, such as cardiovascular disease, menopausal syndrome, and osteoporosis; for those with high estrogen levels, soy isoflavones are expressed as Anti-estrogen activity can prevent breast cancer and endometrial cancer. It is recommended that menopausal women eat about 40 grams of soybeans or a considerable amount of soy products a day. You can choose soy milk, tofu, vegetarian chicken, dried tofu, etc. according to your own taste.

Eat more deep-sea fish to protect the cardiovascular system.

Deep-sea fish are rich in omega-3 polyunsaturated fatty acids, which are beneficial to protect the cardiovascular system and relieve menopausal symptoms. You can eat deep-sea fish such as hairtail, salmon, and cod twice a week. You can also eat flaxseed. In addition to omega 3 polyunsaturated fatty acids, flaxseed also contains an estrogen-like lignan, which is good for menopause. Women are very beneficial.