Can I eat meat during menopause

Menopausal women can generally eat meat in moderation, but they should pay attention to choosing low-fat and high protein meat and controlling their intake. Meat is rich in high-quality nutrients such as protein, iron, and zinc, which can help alleviate the increased nutritional needs caused by physiological changes during menopause. Moderate consumption of high-quality meats such as lean meat, fish, and poultry by menopausal women can help maintain muscle mass and bone density. Red meat such as beef and lamb contain high levels of heme iron, which can prevent common iron deficiency anemia during menopause, but excessive consumption may increase cardiovascular burden. It is recommended to prioritize white meat with lower fat content, such as chicken breast and duck breast, and consume red meat no more than 3 times a week. When cooking, it is advisable to use low-temperature methods such as steaming and stewing to avoid harmful substances produced by high-temperature frying. Patients with combined hypertension or hyperlipidemia should reduce their intake of fatty meat and animal organs, and replace some red meat with deep-sea fish to supplement unsaturated fatty acids. Menopausal patients with severe metabolic abnormalities or renal insufficiency should strictly limit their meat intake. Some women may experience uric acid metabolism disorders due to decreased estrogen levels, and excessive intake of meat with high purine content may trigger gout. For individuals diagnosed with osteoporosis, excessive protein intake may actually accelerate calcium loss. Developing a dietary plan after individualized nutritional assessment is more scientific, and if necessary, protein supplements can be used under the guidance of a doctor to replace some meat protein.

Menopausal diet should pay attention to nutritional balance, and it is recommended to control the daily meat intake at 100-150 grams, paired with sufficient vegetables, fruits, and whole grains. Regular aerobic exercise and resistance training can improve protein utilization, and regular monitoring of blood lipids, blood sugar, and other indicators can help adjust dietary structure in a timely manner. If there are obvious symptoms of menopausal syndrome such as hot flashes and insomnia, seek medical attention promptly and follow the doctor's advice for hormone or traditional Chinese medicine treatment.