Vegan Diet and Its Impact on Menopause
By @ChefCynthiaEats
I started experiencing the symptoms of peri menopause the third week after opening my first restaurant unit in 2022.
The inflammation in my feet and limbs was painful and frightening. I thought I was dying.
I could not understand why my workout regimen had zero impact on my weight gain and abdominal bloating for an entire year. The psychological affect was making my life hell and I didn't understand why. So I set out on a quest to understand what was happens to me. Why had I gained 30 pounds seemingly overnight, why did my belly look and feel like I was carrying twins and why was I crying twice a week for no reason at all.
What's wrong with me and why can't I fix this?
Perimenopause, the transitional phase leading up to menopause, brings about a variety of physical and psychological symptoms. These include inflammation, abdominal bloating, and joint pain. Such symptoms can have a significant impact on a woman's well-being, affecting tissue and bone health, weight gain, and inflammation. While synthetic hormone therapy is commonly prescribed by Western medical doctors to address these symptoms, there is a growing interest in exploring natural plant-based remedies as an alternative approach to alleviate the severe impact perimenopause has on women. This case study aims to provide insight into the reasons behind hormonal changes during perimenopause that cause these symptoms and investigates whether natural foods, specifically a vegan or plant-based diet, compared to synthetic hormone therapy make a difference in eliminating perimenopause symptoms. Synthetic hormone therapy is commonly prescribed by Western medical doctors to address perimenopause symptoms. This treatment involves administering synthetic hormones like estrogen and progesterone to replace declining hormone levels. Although effective, the potential risks and side effects associated with this therapy have led to an increasing interest in seeking natural alternatives.
The significant impact of perimenopause on me sparked interest in natural plant-based remedies.
I started a daily regimen of taking vegan Irish Sea Moss capsules. My aches and pain would leave and I could walk again.
Many women are exploring the potential benefits of a vegan or plant-based diet as a way to alleviate symptoms such as inflammation, abdominal bloating, and joint pain. This interest stems from the belief that natural foods may offer a safer and potentially more sustainable approach to managing perimenopause symptoms compared to synthetic hormone therapy.
Here are some supported mechanisms from research that explain how a vegan diet can potentially alleviate symptoms related to perimenopause:
1. Reduced Inflammatory Foods: A vegan diet places emphasis on consuming whole, plant-based foods that are abundant in anti-inflammatory compounds like fruits, vegetables, whole grains, legumes, and nuts. By avoiding inflammatory foods such as processed meats, dairy products, and refined sugars, a vegan diet may effectively decrease overall inflammation within the body.
2. Phytoestrogens: Plant-based foods naturally contain phytoestrogens, which are compounds structurally similar to estrogen. These substances have the potential to regulate hormone levels and relieve symptoms associated with perimenopause. Examples of foods rich in phytoestrogens include soy products, flaxseeds, sesame seeds, and legumes.
3. Fiber Content: The consumption of fruits, vegetables, and whole grains in a vegan diet result in a high fiber intake. This can lead to regular bowel movements, reduced bloating, and improved gut health. These benefits may help alleviate abdominal bloating and discomfort.
4. Weight Management: Many women experience weight gain during perimenopause. However, properly balanced and portion-controlled plant-based diets can support weight management. This is due to their lower calorie density and higher fiber content. Maintaining a healthy weight can also reduce stress on joints and potentially alleviate joint pain.
Consulting with a healthcare professional, such as a registered dietitian or menopause specialist, before making significant dietary changes during perimenopause is important. They can offer personalized guidance based on individual needs and medical history.
I eventually found a doctor in Dallas who listened to my symptoms, understood I only wanted to explore plant-based options along with partnering with key medical options to manage my Grave's Disease and hypertension caused by perimenopause. He agreed and we are now successfully on a journey managing my emotions, mental health, hypertension through medication and juicing and joint pain. I found probiotic capsules helped relief the uncomfortable tightness in my belly that prevented me from feeling my best.
I like this partnership and I feel I am managing successfully. Share your thoughts on what has worked for you in the comments or on my Instagram at @chefcynthiaeats.
Sources
Samtiya, M., Aluko, R. E., Dhewa, T., & Moreno-Rojas, J. M. (2021). Potential health benefits of plant food-derived bioactive components: An overview. Foods, 10(4), 839. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8068854/
Desmawati, D., & Sulastri, D. (2019). Phytoestrogens and their health effect. Open access Macedonian journal of medical sciences, 7(3), 495. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390141/#:~:text=Phytoestrogens%20are%20estrogen%2Dlike%20compounds,legumes%2C%20including%20in%20red%20clover. Glick-Bauer, M., & Yeh, M. C. (2014). The health advantage of a vegan diet: exploring the gut
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