Exercises and Diet Suggestions to Help Delay Premature Ovarian Failure and Menopause

Women can look younger than their actual age through makeup or skincare, but the ovaries, which provide female hormones, may age prematurely.

What behaviors can cause premature ovarian failure (POF)? How to prevent it from happening? Dr. Liao Wanrong, Traditional Chinese Medicine (TCM) practitioner from Yurong Chinese Medicine Clinic in Taiwan, explained in detail the harmful effect of POF on the body and introduced how to delay menopause through diet and exercise.

In general, women enter menopause when they are 45-55 years old, and if they do not have menstruation for more than one year, they can call themselves on menopause. The average age of menopause is around 50 years old. Liao said: “If menopause occurs before the age of 40, it is premature menopause, that is, POF.”

Nine Symptoms Suggest POF

Liao said that POF reduces female hormones, resulting in the following phenomena:

1. Early menstruation: For example, the menstrual cycle is generally 28-30 days, and it becomes 23 days.
2. Light period: For example, the menstrual period is generally 5 days and reduced to 3 days.
3. Hot flushes: A sudden burst of flushing on the upper body, and starting to sweat.
4. Difficult to fall asleep.
5. Palpitations.

While menopause means that the female hormones are greatly reduced, and the following symptoms occur:

6. Dry skin.
7. Dry eyes.
8. Dry urethra and vaginal mucosa: It causes urination, urinary incontinence, burning sensation inside the vagina, itching, and even pain during sex.
9. Inexplicable depression and anxiety.

The secret to keeping women young and energetic is the female hormones. The estrogen in female hormones can affect the proliferation of collagen and elastin in the body, as well as promote bone growth. Therefore, the normal secretion of female hormones is closely related to the skin, bones, hair health, and so on.

Dr. Liao reminded that women are more prone to cardiovascular disease, osteoporosis, and obesity after menopause.

She explained that female hormones can protect the cardiovascular system. After menopause, estrogen drops sharply, which leads to high blood fats, high blood pressure, and cardiovascular problems.

In addition, the sudden and large reduction of estrogen decreases bone density rapidly and leads to early osteoporosis.

Due to the lack of the protection of estrogen, women are prone to become obese, appear to be stubborn, and have belly fat.

Six Groups of Women Prone to POF

Liao pointed out that there are 6 types of women who are most prone to POF.

1. Women with a family history of POF
If there are family members who stopped menstruating before the age of 40, there may be genetic or chromosomal problems.

2. Women who have undergone ovarian surgery
Women who have had ovarian surgery due to ovarian tumors and other problems.

3. Cancer patients
After chemotherapy or pelvic radiation therapy, ovarian function declines prematurely.

4. Patients with autoimmune diseases
For example, those with systemic lupus erythematosus, rheumatoid arthritis, early-onset diabetes, or hypothyroidism.

5. Women infected with viruses or bacteria
For example, if you suffer from mumps when you were young, it would be complicated by oophoritis, which will cause ovarian function to be damaged in advance.

6. Women who have problems with emotions, stress, and some other habits
For example, lack of sleep, often staying up late, smoking, drinking, excessive weight loss, and so on. Liao emphasized that these have become the most common causes of POF nowadays.

Tips 1: 3 Types of Food to Supplement Female Hormones

To supplement female hormones, Liao recommends eating 3 types of foods.

1. Soybeans
Soybeans, black beans, edamame, and soy products such as tofu and soy milk. All contain soy isoflavones and soy lecithin, which can regulate the female endocrine system.

2. Yam
Contains yam saponins. “Compendium of Materia Medica” (a classic TCM book in ancient China) records: “Yam nourishes the kidney qi (vital energy).” The kidney qi is related to the reproductive and endocrine systems, therefore it can regulate female hormones.

3. Foods with vitamin E or C
Foods rich in vitamin C, such as guava, kiwi, and foods rich in vitamin E, such as nuts and whole grains. Vitamin E and C have anti-oxidative functions, preventing the uterus and ovary from being damaged by foreign hormones.

Tip 2: Homemade “Five-Color Yam Soy Milk”

Liao said that the five colors (green, red, yellow, white, and black) correspond to the five internal organs in the TCM book “Yellow Emperor’s Indoor Canon.” She strongly recommends “five-color yam soy milk.” Drinking 1 cup of yam soy milk every day can help the ovaries maintain their youthfulness.

Ingredients:

• Green: Guava, rich in vitamin C.
• Red: Lycium barbarum nourishes the liver and the kidney. The liver is the autonomic nervous system, and the kidney is the reproductive and endocrine system, all of which can be nourished.
• Yellow: Soybeans, which need to be steamed first.
• White: Chinese yam and Japanese yam, which need to be peeled and cut into pieces, while Taiwanese yam needs to be peeled and steamed before use.
• Black: Black sesame seeds, rich in vitamin E.

Put all five ingredients into a blender, add warm water, and blend. A cup of low-calorie therapeutic drink for ovary care is ready.

Tip 3: Conditioning the Autonomic Nervous System and Core Muscle Group Training

Liao said that in order to prevent POF, it is also necessary to regulate the autonomic nervous system.

Almost all people are under high or low pressure nowadays. People should exercise regularly and get enough sleep to relieve their stress.

She emphasized that training programs that target core muscles, such as power walking and riding flywheel, can twist the pelvis, can improve blood circulation in the pelvis, and delay POF.

Can Ovulation Induction Injection and Estrogen Supplements Cause POF?

Many women worry that ovulation induction injection causes POF. Liao said that women have about 300,000 to 400,000 eggs at puberty, but only 400 to 500 are released in their lifetime, and the rest of the eggs slowly shrink and disappear. Ovulation induction injection is to make the eggs grow and mature, therefore increasing the success rate of IVF. There is no need to worry about POF as it does not affect the remaining stock in the ovary.

As for whether you can buy estrogen health products in the market, Liao suggested that it is best to ask a doctor or TCM practitioner before consuming it.

She also reminded that people with uterine, ovarian tumors, endometrioma, uterine fibroids, and adenomyoma should not oversupply estrogen.

Liao emphasized that women who do not have the above symptoms should also pay attention. Because if they take estrogen health products excessively, they may also have health problems.

For example, she said, a 40-year-old female patient found that she suffered from hypomenorrhea (light menstrual bleeding), so she bought products containing natural estrogen on the market. The package indicates to intake one tablet per day, but she took two per day. After 5 years of continuous consumption, although the amount of menstrual blood increased, it caused the menstrual cycle to continue for 14 days. After examination, it was found that the thickness of the endometrium was abnormally increased, which is a symptom of endometrial cancer.

Liao reminded that it takes 3 to 5 years for women to change from POF to ovarian failure. If POF takes place, the body is sending out a warning signal, reminding women that it is necessary to adjust their lifestyle and maintain good eating habits in order to prevent POF.