1. Control calorie intake to prevent obesity.

Menopausal women should control their food intake and choose a low-calorie, low-carbohydrate, and low-fat diet. Daily intake should be 250-400 grams of staple food, with rice, noodles, whole grains, beans, and potatoes being the preferred choices.

2. Increase calcium intake

To prevent osteoporosis, menopausal women should eat more calcium-rich foods, such as milk, yogurt, soy products, and seaweed. They should also supplement with vitamin D to enhance calcium absorption.

3. Low-salt, low-fat diet

Women going through menopause should eat a light diet, limiting their daily salt intake to less than 6 grams, meat intake to 50-75 grams, and cooking oil to less than 25 grams, preferably choosing vegetable oil.

4. Supplement with B vitamins.

Menopausal women sometimes experience neurological and psychological symptoms, such as mood swings, memory loss, palpitations, and insomnia. They should eat more foods rich in B vitamins, such as whole grains, beans, nuts, and lean meat.

5. Eat more vegetables and fruits

Eat more fresh vegetables and foods rich in vitamins to stimulate intestinal peristalsis and keep bowel movements regular.

6. Supplement protein

Menopausal women should consume enough protein to avoid a negative nitrogen balance in the body, which can affect their health.

The most needed nutrients during menopause:

1. Papaya

These tropical fruits contain twice the vitamin C of oranges. Vitamin C can help prevent gallbladder disease.

2. Flaxseed

Scientists believe that these small, brownish-red seeds are rich in an estrogen-like compound that can effectively prevent breast cancer.

3. Tofu

Legumes, which are the highest source of protein, can lower cholesterol, minimize hot flashes during menopause in women, and promote strong bones.

4. Beef

Because women have a longer menstrual cycle throughout their lives, they are more prone to anemia than men. Low iron levels in the blood can cause severe fatigue. Eating beef is a good way to get enough iron.

5. Cabbage leaves

This unassuming vegetable can help people avoid osteoporosis. In addition to being rich in calcium and vitamin D, kale leaves also contain vitamin K, which has a strong protective effect on bones.

6. Milk

When it comes to what to eat to help with insomnia, many people would immediately think of milk. Milk is indeed a good sleep aid; health experts say it's an invaluable natural sleep-inducing food.

This is because milk contains tryptophan, a substance that can induce a feeling of sluggishness, thereby promoting sleep.

The reason we experience insomnia is mostly due to a decrease in the secretion of serotonin by brain cells. Serotonin can inhibit brain activity and thus induce sleep.

Tryptophan is a raw material for the body to produce serotonin, so you can drink some milk when you have insomnia at night.

7. Apples

Apples are a fruit that we are all very familiar with, but did you know that they are also a great help in solving insomnia?