Does vegetarianism have an impact on menopause

The impact of vegetarianism on menopause varies from person to person. A balanced vegetarian diet may help alleviate menopausal symptoms, but nutritional imbalance may exacerbate discomfort. The decrease in estrogen levels in menopausal women may lead to problems such as hot flashes and osteoporosis. Plant estrogens and dietary fiber in vegetarian diets may bring benefits, but attention should be paid to the supplementation of key nutrients such as protein, vitamin B12, and calcium. Soy isoflavones, which are rich in vegetarian diets, are a natural plant estrogen with a structure similar to human estrogen. They can partially alleviate vasomotor symptoms such as hot flashes and night sweats. Lignin in soy products, flaxseed and other foods can also be converted into estrogenic substances through gut microbiota. The dietary fiber provided by whole grains and dark vegetables helps regulate gut microbiota, promote the excretion of estrogen metabolites, and maintain hormone balance. Nut seed foods contain unsaturated fatty acids and vitamin E, which can help improve dry skin and emotional fluctuations. Long term strict vegetarianism may lead to the risk of nutritional deficiencies in menopausal women. The absorption rate of heme iron in animal based foods is relatively high, and a deficiency may exacerbate common fatigue symptoms during menopause. Vitamin B12 is almost exclusively found in animal based foods, and a deficiency may lead to neurological damage and anemia. Dairy products are the main dietary source of calcium, and vegans who do not pay attention to the intake of substitutes such as algae and fortified foods may increase their risk of osteoporosis. Excessive intake of refined carbohydrates by some vegetarians may actually exacerbate the difficulty of weight management and blood sugar control. When menopausal women adopt a vegetarian diet, it is recommended to ensure daily intake of soybeans and their products, combined with high-quality plant proteins such as quinoa and chickpeas. Calcium rich foods such as dark green vegetables, sesame seeds, and almonds should be combined with vitamin D supplementation. Regularly monitor serum ferritin, vitamin B12 and other indicators, and use nutritional supplements under the guidance of a doctor if necessary. Maintaining moderate sunlight and resistance exercise can synergistically prevent bone loss. If severe menopausal symptoms occur, timely medical evaluation should be sought to determine whether hormone replacement therapy is needed, and dietary regulation alone should not be relied upon.