Can a plant-based diet help during menopause?

What is Menopause? 

Menopause is the permanent absence of menstruation that occurs due to loss of ovarian function. It is diagnosed when the menstrual period stops for 12 months or more without any obvious cause, such as pregnancy or breastfeeding.

It is a natural process that most likely occurs to all women between the ages of 45 and 60.

Have you heard of perimenopause?

Perimenopause is the time before menopause in which hormonal changes start to appear. It is common to experience irregular menstruation that may skip a month or more and return randomly. 

What are the symptoms of menopause?

Hot flashes

Hot flashes are feelings of warmth, skin flushing, and sweating. They are the most common symptoms which affect approximately 85% of menopausal women, especially during the initial phase of menopause.

They differ in intensity and length of time from one female to another. However, almost 25% of females will complain of hot flashes for 5 years or more after menopause.

Its exact reason is unclear. However, research suggests that it is mostly due to hormonal changes, especially the absence of estrogen production.

Vaginal dryness:

This occurs due to low estrogen levels which results in loss of elasticity and decreased moisture as well as vaginal atrophy and narrowing.

It could be treated medically using menopausal hormone therapy (MNT). However, MNT increases the risk of cardiovascular diseases and breast cancer in menopausal women.

Sleep disturbance and insomnia:

Menopause also affects sleep quality and might lead to insomnia. Difficulty sleeping could also lead to mood disorders and stress.

What are the complications of menopause?

Menopause increases the risk of several chronic diseases such as:

Cardiovascular diseases:

The decrease in estrogen level increases the risk of cardiovascular diseases as estrogen helps protect the artery walls. Therefore, loss of estrogen production increases the risk of heart attack, high blood pressure, stroke, and higher blood cholesterol.

Osteoporosis:  

Osteoporosis is a condition in which there are weak and brittle bones that can be easily fractured. It is common during menopause due to the loss of estrogen hormone which plays an important role in maintaining bone strength. leads to a rapid loss in bone density.

Therefore, the intake of food rich in calcium and vitamin D is very important to avoid further loss in bone density or the development of osteoporosis.  

Calcium is found in green leafy vegetables ( broccoli, cabbage, okra), soya beans, tofu, sesame seeds, dried fruits and nuts. Furthermore, we can get vitamin D by exposure to sunlight. Both of them are also found in fortified food as fortified plant based milk beverages. 

Supplements could be another option to ensure optimal intake of calcium and vitamin D if needed. In Canada, it is recommended to take vitamin D 1000IU during the winter months (October to May).

It’s important to note that not all vitamin D3 available are plant-based. Therefore, for vegan options, try vegan lichen multivitamins or Mykind Vitamin D3. Additionally, it is always best to contact your doctor before taking any medications or supplements. 

Weight gain:

Weight gain is common during the menopause period, especially around the abdominal area. Women may gain an average of 2 – 2.5 kg due to menopause, while others may gain even more.

This weight gain is caused by several factors:

o   Loss of estrogen hormone which slows down metabolism.

o   Loss of muscle mass with age also decreases the rate of metabolism.  

o   Decrease physical activity and lack of exercise.

o   Modified lifestyle factors and disturbed sleep could lead to weight gain as well.   

Urinary incontinence:

Urinary incontinence is the inability to voluntarily control urination. Females feel a sudden need to urinate accompanied by involuntary leaking of urine. It could also happen while laughing, coughing, or exerting any abdominal pressure.

This occurs due to loss of vaginal elasticity and weakness of pelvic floor muscles. Therefore, to reduce this, females could apply local vaginal estrogen to moisturize the area as well as focus on pelvic exercises to strengthen their pelvic floor muscles.