Healthy lifestyle helps slow down ovarian aging

In general, ovarian function accelerates around the age of 35 in women until ovarian failure at the time of menopause. Many women are concerned whether ovarian aging can be delayed. Several studies suggest that a healthy lifestyle, such as daily life and labor protection, calorie restriction, balanced diet, quitting smoking and limiting alcohol, adhering to moderate exercise, ensuring adequate sleep and relaxing emotionally to reduce mental stress, can help delay ovarian aging and postpone the onset of menopause.

Daily life and work hygiene protection

Exposure to adverse environmental factors is one of the risk factors for the decline of ovarian function in women, therefore, reducing or avoiding exposure to harmful substances is a direct and effective method.

Wearing anti-haze masks and using air purifiers can help women reduce the inhalation of atmospheric pollutants. Occupational women with exposure to physical, chemical, or biologically related harmful factors can reduce the hazards by strengthening their own protection, including wearing radiation-protective clothing and wearing soundproof earplugs, helmets, or ear protectors.

In addition, each person has a different genetic susceptibility. Women who are at risk of occupational exposure and have other reasons for long-term exposure to environmental pollutants may consider genetic susceptibility testing so that preventive measures can be taken in advance.

Caloric Restriction and Balanced Diets

Studies have shown that both chronic caloric excess and chronic caloric deficit can lead to abnormal reproductive function. Overall, intense caloric restriction may adversely affect growth and reproduction, while moderate caloric restriction is harmless and even beneficial to the female reproductive system. Therefore, it is important to avoid excessive dietary interventions.

With a daily diet, balance is key. Take carbohydrate intake as an example, too little carbohydrate intake can lead to early menopause, while high carbohydrate intake can bring about obesity, which then triggers reduced ovulation and reduced conception rate. Therefore, it is important to have a reasonable diet and to ensure the right amount of various nutrients.

Moderate consumption of tea, alcohol and coffee

Tea is rich in antioxidants, long-term consumption of tea to prevent aging and a variety of chronic diseases beneficial. Recent studies suggest that moderate tea consumption may be an important lifestyle for protecting ovarian function and slowing ovarian aging.

Long-term heavy alcohol consumption not only directly damages the ovaries triggering ovarian atrophy, but also causes fluctuations in estrogen levels, leading to impaired ovarian function. Moderate consumption of red wine, however, may delay the age of menopause and protect ovarian function.

Caffeine is considered to have potential anti-aging effects, but excessive coffee consumption by women can increase estrogen production in the body. Excessive coffee consumption by women in menstruation can also cause a significant increase in estrogen levels in the body, affecting follicle development and leading to menstrual disorders. In fact, the daily intake of 100-200 mg of caffeine is enough to refresh. For middle-aged and older women, long-term coffee consumption is also a major threat factor for osteoporosis. Therefore, drinking coffee, take care not to overdo it.

Ensure adequate sleep

Good sleep is considered one of the determinants of health and well-being, especially for women during the menstrual cycle, pregnancy and menopause, when sleep disorders are closely associated with premenstrual irritability, postpartum depression and menopausal syndrome. Some studies have shown that irregular sleep, late nights, and poor sleep quality are factors in diminished ovarian reserve function.

Adhere to moderate exercise

Regular moderate-intensity physical activity can protect ovarian function, delay ovarian aging, postpone menopause and prolong women's reproductive years. However, prolonged high-intensity exercise can increase oxidative stress and induce apoptosis of granulosa cells, leading to follicular atresia and affecting ovarian ovulation and endocrine function. Therefore, it is necessary to grasp the principle of moderation in exercising. The National Fitness Guide recommends that adult women get at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week.

In short, in daily life, delaying ovarian aging with the help of good lifestyle habits is the secret to keep yourself young.