How women take care of their ovaries

Women can maintain their ovaries through reasonable diet, regular exercise, emotional regulation, traditional Chinese medicine conditioning, and regular examinations. Ovarian health is closely related to endocrine function and requires comprehensive intervention from multiple aspects.

1. Reasonable diet

Moderate intake of phytoestrogen-rich foods such as soybeans, black beans, chickpeas and other legumes can help maintain estrogen levels. Supplement high-quality protein such as fish and eggs, and consume 300-500 grams of fresh vegetables daily, of which dark vegetables account for more than half. Limit foods high in sugar and fat, and avoid processed foods containing trans fatty acids. You can eat deep-sea fish such as salmon 2-3 times a week to supplement omega-3 fatty acids.

2. Regular exercise

Perform 150 minutes of moderate-intensity aerobic exercise such as brisk walking and swimming, plus 2-3 times of resistance training each week. Yoga poses such as the Angle Pose and Cat-Cow Pose can promote pelvic blood circulation. Avoid sitting for more than an hour, and get up and move around every 40 minutes while working. Avoid strenuous exercise during menstruation and choose soothing stretching exercises.

3. Emotional Regulation

Chronic stress can increase cortisol and affect follicle-stimulating hormone secretion. You can use mindfulness meditation, abdominal breathing and other stress reduction techniques to practice for 15-20 minutes every day. Ensure 7-8 hours of high-quality sleep and avoid staying up after 23:00. Develop hobbies such as painting and gardening to help divert anxiety.

4. Traditional Chinese Medicine Conditioning

People with kidney deficiency can take Liuwei Rehmannia Pills composed of Rehmannia glutinosa, wolfberry and other medicinal materials as directed by the doctor. People with qi stagnation and blood stasis are suitable to use Taohong Siwu Decoction containing Angelica sinensis and Chuanxiong rhizome. Moxibustion on Guanyuan, Sanyinjiao and other acupoints, 2-3 times a week, 15 minutes each time. One week before menstruation, start using roses and Chinese rose flowers instead of tea to improve qi and blood circulation.

5. Regular inspection

Gynecological ultrasound and six sex hormone tests are performed every year. After the age of 35, it is recommended to add anti-Mullerian hormone test. When symptoms such as menstrual cycle disorders, hot flashes, and sweating occur, ovarian reserve function needs to be checked in time. Perimenopausal women should monitor their bone density every six months to prevent osteoporosis. People with a family history of hereditary disease should have their ovarian function evaluated in advance.

Keep your BMI within the range of 18.5-23.9 and avoid excessive dieting or obesity. Quit smoking and limit alcohol intake, drink 1500-1700ml of water daily. Choose pure cotton breathable underwear and avoid long-term use of panty liners. Moderate exposure to the sun promotes vitamin D synthesis, and avoid the strong light period between 10 and 15 o'clock in summer. Establishing a regular sexual frequency will help maintain pelvic blood circulation. If you find abnormal vaginal bleeding or persistent abdominal pain, you should seek medical treatment promptly and avoid taking hormone drugs by yourself.