How to take care of your ovaries

Maintaining the ovaries can be achieved through regular work and rest, a balanced diet, moderate exercise, regulating emotions, and regular physical examinations. Ovarian function is related to genetics, environment, hormone levels and other factors, and comprehensive intervention measures need to be taken to delay decline.

1. Regular work and rest

Maintain 7-8 hours of sleep every day and avoid staying up late. Circadian rhythm disruption can interfere with hypothalamic-pituitary-ovarian axis function, leading to abnormal hormone secretion. It is recommended to fix the bedtime, avoid using electronic devices 1 hour before going to bed, and create a dark and quiet sleeping environment. Long-term sleep deprivation may accelerate the decline of ovarian reserve function.

2. Balanced diet

Daily intake of 300-500 grams of fresh vegetables, 200-350 grams of fruits, and appropriate amounts of soy products, deep-sea fish and other foods. Nutrients such as soy isoflavones and omega-3 fatty acids help maintain the follicular microenvironment. Limit the intake of trans fatty acids and high-sugar foods to avoid excessive weight fluctuations that affect hormone balance. Foods rich in vitamin E such as walnuts and flax seeds can be consumed in moderation.

3. Moderate exercise

Perform 150 minutes of moderate-intensity aerobic exercise every week, such as brisk walking, swimming, yoga, etc. Exercise can improve pelvic blood circulation, but it is necessary to avoid low body fat rate caused by excessive exercise. It is recommended that the body mass index be maintained between 18.5-23.9 and the body fat rate should not be less than 17% to avoid affecting estrogen synthesis.

4. Regulate emotions

Long-term anxiety, depression and other negative emotions can affect ovarian function through neuroendocrine pathways. You can reduce stress through mindfulness meditation, social activities, etc., and seek professional psychological counseling when necessary. Persistently elevated cortisol levels may inhibit follicle-stimulating hormone secretion, leading to menstrual cycle disruption.

5. Regular physical examination

Gynecological ultrasound and six sex hormone examinations are performed every year, and antral follicle count and AMH levels are monitored. Women over 35 years old are recommended to have a check-up every six months to detect declining ovarian reserve function in time. If symptoms such as changes in menstrual cycles and hot flashes occur, the possibility of premature ovarian insufficiency needs to be investigated.

Avoid daily exposure to environmental endocrine disruptors such as hair dyes and pesticides, quit smoking and limit alcohol intake. Coenzyme Q10, DHEA and other nutrients can be supplemented in appropriate amounts, but they need to be used under the guidance of a doctor. Maintaining a moderate sexual frequency will help pelvic blood circulation, but you need to pay attention to hygiene protection. If symptoms such as abnormal vaginal bleeding and persistent abdominal pain occur, you should seek medical treatment promptly.