Is it good to eat a vegetarian diet during menopause

Long term consumption of a vegan diet by menopausal women may increase the risk of nutritional imbalance, and it is recommended to adopt a flexible vegetarian diet. Whole vegetarian diet may lack high-quality protein, vitamin B12, iron, calcium and other nutrients, which need to be supplemented through scientific combination. Menopausal women experience a decrease in estrogen levels and an increase in their demand for calcium and vitamin D. The lack of dairy products and eggs in a vegan diet may lead to insufficient calcium intake and increase the risk of osteoporosis. The absorption rate of non heme iron in plant-based foods is low, and long-term lack of animal based foods may induce iron deficiency anemia. Vitamin B12 is almost exclusively found in animal based foods, and strict vegetarians rely on fortified foods or supplements. Soy products, nuts, and algae can be used as high-quality sources of protein, but attention should be paid to the amino acid ratio. Some women can alleviate menopausal hot flashes symptoms through a vegan diet, which is related to the regulatory effect of plant estrogens. Isoflavones in soy products and lignans in flaxseed have weak estrogenic activity and may improve vasomotor function. However, individual differences are significant, and relying solely on vegetarianism may not meet all nutritional needs. People with thyroid problems should be cautious when consuming large amounts of cruciferous vegetables, as their glucosinolates may interfere with iodine absorption.

It is recommended to adopt a vegetarian or semi vegetarian diet and consume an appropriate amount of deep-sea fish every week to supplement with omega-3 fatty acids. Increasing fermented soy products to improve nutrient utilization, combined with vitamin C-rich fruits and vegetables to promote iron absorption. Regularly monitor serum ferritin, homocysteine and other indicators, and use nutritional supplements under the guidance of a doctor if necessary. When cooking, use an iron pot to avoid strong tea and coffee affecting mineral absorption. Maintaining moderate sun exposure helps with vitamin D synthesis, combined with resistance exercise to maintain bone density.