What should women eat to delay menopause?

Nutrition plays a vital role in influencing the natural age of menopause. A scientific diet not only supports overall health but can also delay menopause by up to 3 years, reducing the negative impacts of aging. So, what should women eat to delay menopause? Let’s explore in the article below.

1. The role of nutrition in delaying menopause

Diet can influence the timing of menopause through mechanisms related to hormone balance and overall health.

According to research, nutrient-rich foods such as omega-3s, vitamin B6, zinc, and antioxidants may help delay menopause by protecting ovarian cells from damage and maintaining the activity of ovarian follicles.

Conversely, refined carbohydrate foods like white rice and pasta may increase the risk of early menopause due to their impact on hormone balance and insulin resistance.

2. Food groups that help delay menopause

• Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 and antioxidants, which protect egg cells from oxidative stress. Consuming fatty fish may delay menopause by up to 3 years.
• Legumes: Green beans, soybeans, and peas are high in phytoestrogens—compounds that mimic estrogen in the body, helping maintain ovarian follicle function and hormone balance.
• Foods rich in vitamin B6 and Zinc: Vitamin B6 improves nerve function and hormone balance, while zinc supports ovarian health and the immune system. Foods high in these nutrients include whole grains, poultry, and seafood.
• Fruits and vegetables: Antioxidant-rich options like grapes, berries, carrots, and spinach protect cells from damage and improve endocrine function.

3. Foods to avoid to delay menopause

• Refined carbohydrates: Foods such as white bread, pasta, and rice increase the risk of insulin resistance, affecting the function of sex hormones and potentially leading to early menopause.
• Processed foods: Foods high in sugar, salt, and preservatives not only harm overall health but also reduce the likelihood of delaying menopause.
• Alcohol and caffeine: Excessive consumption negatively impacts hormone balance and increases the risk of premature aging.

4. Healthy eating habits to support delaying menopause

In addition to choosing the right foods, maintaining healthy eating habits is crucial for supporting delayed menopause:

• Eat a variety of nutrients: Ensure a balanced diet with adequate protein, healthy fats, vitamins, and minerals.
• Maintain regular mealtimes: Eating consistently helps stabilize energy levels and supports hormone balance.
• Stay hydrated: Water helps detoxify the body and maintain efficient metabolism.
• Reduce stress: Positive lifestyle habits like meditation and yoga also help slow down the aging process.

Caring for your health early through a balanced diet and healthy lifestyle not only helps delay menopause but also minimizes the adverse effects of aging. Start today to maintain your health and vitality for the long term.

References:

1. https://www.healthline.com/health/menopause/how-to-delay-menopause 
2. https://www.health.harvard.edu/blog/diet-and-age-at-menopause-is-there-a-connection-2018081014468 
3. https://www.health.harvard.edu/womens-health/diet-might-delay-or-hasten-the-onset-of-menopause
4. https://www.medicalnewstoday.com/articles/321700 
5. https://www.livescience.com/62443-eating-peas-fish-may-delay-menopause.html 

Read more: 

• What Should You Eat to Prevent Aging?