Is Veganism The Magic Bullet for Menopause?
I believe we are fortunate to live in a time with so many choices.
The trouble with choices is that they can lead to overwhelm and this is where knowledge and understanding come into play.
From a human diet point of view, it is knowledge about what you are choosing to nourish your body with and an understanding of how your body reacts to this.
No one else can tell you how your body feels.
Have you ever listened to girlfriends talking about their latest way to lose weight and feel great? They speak so enthusiastically about using Keto, Intermittent Fasting, Juicing, WW or the Carnivore diet. Maybe it’s some new supplement that is working wonders.
It is difficult not to get swept away in their euphoria and end up googling everything you need to start yourself and land back to earth with a bump when it doesn’t work for you as it did for them.
I get it, I’ve been there, probably on both sides.
With the new year, new me marketing everywhere you will have no doubt come across Veganuary.
Could Veganism be the magic bullet we are all searching for? Read on to discover more…
What is Veganism?
There is no such thing as a stupid question, so I am going to start this post at the very beginning and give you a little history which might help you win a pub quiz one day.
According to The Vegan Society;
“Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practical—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals.”
The original use of the word ‘vegetarian’ (in the 1830s) indicated a person who did not eat any animal products at all and who lived on a vegan and predominantly raw food diet.
The first animal product-free cookery book, Kitchen Philosophy for Vegetarians was published in England in 1849 by William Horsell of London. A review of the book claimed that “butter and eggs are excluded” making it the first known ‘vegan’ cookery book.
Over the following years, there were lots of too-ing and fro-ing over what constituted a vegetarian or vegan diet until finally in 1944 when The Vegan Society was born.
It wasn’t until 2013 that there was a massive spike in interest in veganism.
The Vegan Society reports that In the first three months of 2013, the number of registrations in the interest of following a vegan diet for a week or a month was up 40% worldwide (and 26% in the UK).
In March 2013, a new record was set for the highest-ever number of searches for the word ‘vegan’.
Organisers of the vegan consumer diet and lifestyle exhibition, VegfestUK, held on the 16th and 17th of March 2013 in Brighton saw a 44% rise in footfall from the previous year – from 5,000 to 7,200 visitors.
The number of cookery books sold by online retailer Amazon with ‘vegan’ in the title also increased from 145 books in 2011 to 255 books in 2012 and 385 in 2013, demonstrating a fast-growing market for animal-free recipes.
By the end of the year, Forbes.com, a leading business website in the US, had named high-end vegan dining as top of its “food trends of 2013”.
Menopause Without HRT
In my practice, I support women on their journey to, through and post-menopause without HRT.
I have developed the SHIFT System which provides a structure that can be adapted to every unique menopause transition.
As a Nutritional Therapist, my main focus is real food to support the body to find optimal health.
Can a vegan diet do this?
Is A Vegan Diet Healthy For Menopause?
The body needs the correct balance of macronutrients -protein, healthy fat and carbohydrates (focusing primarily on fibre) and micronutrients – vitamins and minerals to find homeostasis, aka balance.
Balance isn’t something the body achieves once, it is a never-ending process.
A well-planned vegan diet can be healthy during menopause.
Plant-based diets are often rich in antioxidants, fibre, and phytochemicals, which can support overall health. However, it’s crucial to ensure an adequate intake of some essential nutrients which may require supplementation or careful food choices.
Here are some nutrients that may require special attention:
Vitamin B12: Vitamin B12 is primarily found in animal products, so it can be challenging for vegans to get enough of this vitamin. A deficiency in vitamin B12 can lead to anaemia and neurological issues. Vegans should consider fortified foods or supplements to ensure an adequate intake.
Iron: While iron is present in plant foods, the form of iron (non-heme iron) found in plants is not as easily absorbed by the body as the iron from animal sources (heme iron). Consuming vitamin C-rich foods alongside iron-rich plant foods can enhance absorption. Iron supplements may be necessary for some individuals.
Calcium: Dairy products are a common source of calcium, and vegans need to find alternative sources. Fortified plant milks and juices, tofu, leafy greens, and certain nuts and seeds can contribute to calcium intake.
Omega-3 Fatty Acids: While plant-based sources of omega-3 fatty acids (such as flaxseeds, chia seeds, and walnuts) are available, they contain a form of omega-3 called ALA, which the body needs to convert into the more active forms, EPA and DHA. Consideration of algae-based supplements or fortified foods may be necessary.
Protein: While plant-based sources of protein are abundant, vegans need to include a variety of protein-rich foods to ensure they get all essential amino acids. Legumes, tofu, tempeh, seitan, and quinoa are good sources.
Zinc: Plant-based diets may contain less bioavailable zinc compared to animal-based diets. Including zinc-rich foods like legumes, nuts, seeds, and whole grains and considering zinc supplementation if needed can help.
Vitamin D: Vitamin D is primarily obtained through sunlight exposure, and its deficiency is not specific to a vegan diet. However, some vegan sources of vitamin D include fortified plant milks and cereals. Supplements may be recommended, especially for those with limited sun exposure.
Pros and Cons of a Vegan Diet
A quick Google search will show a variety of health benefits of a vegan diet such as;
- Heart Health
- Lower Risk of Type 2 Diabetes
- Improved Digestive Health
- Lower Blood Pressure
- Reduced Inflammation
These benefits are largely down to the fact that plant-based diets are typically rich in fruits, vegetables, whole grains, and legumes providing plenty of fibre and a wide range of micronutrients.
You could ensure this on any diet also, including meat, eggs and dairy will ensure you are obtaining all of your nutritional needs in the most bio-available way, from real food.
As well as ensuring that your vegan diet contains the nutrients listed above a big consideration needs to be made for bone health.
Menopausal women are at an increased risk of bone loss and osteoporosis due to hormonal changes. Adequate intake of calcium and vitamin D is crucial for bone health.
While these nutrients can be obtained from plant-based sources, vegans may need to be diligent about consuming fortified plant milks, leafy green vegetables, nuts, and seeds or consider supplements.
Ultra-Processed Veganism
The drawback of all the choices that are available to us living in these times is looking past all the health claims on food packaging.
It can feel like a minefield.
The traffic light system on the front of packaging generally doesn’t include protein or fibre content which can override the red light warnings on the front of packets.
Claims such as low fat equal full of crap as do most ‘high protein’ claims.
You have to become a label detective, especially if you are considering a vegan diet.
Much plant-based meat like edibles (I can’t use the word food in this context) are full of preservatives, emulsifiers, seed oils, sweeteners, and artificial colours and flavours, often labelled ‘natural flavouring’, that will promote inflammation in the body which is the root cause of all disease not to mention increased menopause symptoms.
Conclusion
It is possible to follow a vegan diet and create optimal health but you have to be serious about it.
Consider asking yourself why you want to become vegan. Is it because of your wider beliefs and values or is it because your friend Tracey lost 2 stones?
My role is not to convince you either way but to provide the information concisely so that you can make an informed decision for your unique lifestyle and menopause journey.
Do your research, try the diet for yourself and listen to what your body tells you. It may suit you short term but you may decide it’s not for you long-term and that’s ok. You might want to adopt meat-free Monday to support you to include more fibre, vitamins and minerals in your overall diet and mix things up a bit.
If you are vegan-curious and want to explore what a vegan diet might look like for you, I have created a 5-day meal plan which you can download for free HERE.
Do you have any thoughts or experiences you want to share with me? If so leave a comment below, I would love to hear from you.
Alternatively, book a free Wild Well-Being call and come away inspired and motivated to embrace your life through menopause and beyond.