Is it better to eat vegetarian or meat during menopause

Moderate combination of plant-based and animal based foods is more beneficial for the health of menopausal women, and the specific choice should be based on individual nutritional status. Plant based foods can provide dietary fiber and phytoestrogens, while animal based foods are rich in high-quality protein and nutrients such as vitamin B12.

1. Advantages of plant-based foods

Fresh vegetables and fruits are rich in dietary fiber, which can help improve common gastrointestinal disorders during menopause. Soy isoflavones in soy products have estrogenic effects and may alleviate discomfort such as hot flashes and night sweats. The B vitamins contained in whole grains can help maintain nervous system stability, and the unsaturated fatty acids provided by nut seed foods are beneficial for cardiovascular protection. However, long-term pure vegetarianism may lead to deficiencies in nutrients such as vitamin B12, iron, and zinc, and special attention should be paid to nutritional balance.

II. Advantages of animal based food

The omega-3 fatty acids rich in fish can help reduce inflammatory reactions and improve emotional fluctuations. Lean meat and poultry provide high absorption rates of heme iron, which can prevent iron deficiency anemia in menopausal women. Dairy products are an important source of calcium and vitamin D, and are crucial for preventing osteoporosis. Eggs contain choline that helps maintain cognitive function, but excessive red meat may increase cardiovascular burden. It is recommended to choose low-fat dairy products and skinless poultry meat.

It is recommended to adopt a Mediterranean diet pattern for menopausal diet, with 300-500 grams of vegetables, 200-350 grams of fruits, 50-100 grams of soy products per day, and moderate consumption of fish and poultry 3-4 times a week. Cooking should use low-temperature methods such as steaming and stewing to reduce frying and grilling. At the same time, with moderate exercise, regular sleep and emotional management, regularly monitor bone density and blood lipid indicators. When severe menopausal symptoms occur, hormone replacement therapy or nutritional supplementation should be performed under the guidance of a doctor.