Veganism and menopause
24 July 2024
Plant-Based Eating Over 50: Embracing Veganism for Better Health
First, what is menopause?
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It is defined as the time when a woman has not had a menstrual period for 12 consecutive months, typically occurring between the ages of 45 and 55. However, menopause can happen earlier or later due to various factors including genetics, health conditions, and medical treatments. Today, up to 70 million American women are menopausal, it is a natural part of life for every woman, and you’re not going through it alone!
Key hormones: Estrogen, Progesterone and thyroid hormones During Menopause
Menopause is characterized by Profound changes in the levels of key hormones, particularly estrogen and progesterone. These hormonal shifts are responsible for many of the symptoms and health changes women experience during this phase.
Estrogen:
Contrary to the myth that estrogen levels plummet post-menopause, we can actually have excess estrogen due to various factors:
- Ovaries continue to produce estrogen.
- Fat cells make estrogen.
- Adrenal glands produce estrogen during stress.
- Hormonal replacement therapy or birth control pills add more estrogen.
- Environmental toxins like pesticides, insecticides, BPA in plastics, and chemicals in cleaning supplies increase estrogen levels.
Problems caused by excess estrogens:
- Weight gain, fluid retention, bloating.
- Low libido.
- Increased risk of breast and ovarian cancer.
Getting rid of excess estrogen :
Here are some effective ways to manage and reduce excess estrogen:
Vegetable Intake: Consume several servings of vegetables like cauliflower, Brussels sprouts, broccoli, kale, and spinach to help eliminate excess estrogen.
Organic Choices: Aim for organic, untreated vegetables when possible, referring to lists like The Dirty Dozen and Clean Fifteen.
Manage Constipation: Ensure regular bowel movements with bifidobacteria, vitamin C (3000-6000 mg), and mixed magnesium. Consult a dietitian for personalized advice.
Stay Hydrated: Drink 8-10 glasses (8 ounces each) of filtered water daily.
Sleep Well: Aim for 7.5-9 hours of sleep per night.
Avoid Processed Foods.
Limit or avoid Alcohol.
Use Glass Containers: Store foods in glass containers and avoid heating foods in plastic.
Progesterone and Thyroid Hormones
- Progesterone: Levels typically drop during menopause.
Problems caused by low progesterone:
- Thyroid Hormones: Approximately 1 in 4 women have low-functioning thyroids (hypothyroidism) after menopause.
Problems caused by low-functioning thyroids: thinning and dry hair, tiredness, weight gain, and constipation.
Common Symptoms of Menopause
Hot Flashes: Sudden feelings of warmth, often intense, that spread over the body, particularly the face, neck, and chest. They can cause sweating and leave you feeling chilled.
Night Sweats: Hot flashes that occur during sleep, often leading to disrupted sleep and waking up drenched in sweat.
Mood Changes: Fluctuations in hormone levels can lead to mood swings, irritability, anxiety, and depression.
Sleep Problems: Half of the women in menopause experience sleep issues, including insomnia and difficulty staying asleep. Poor sleep can lead to increased fat tissue, decreased muscle mass, and more carb cravings during the day.
Weight Gain and Slowed Metabolism: Hormonal changes often lead to weight gain, especially around the abdomen, and a slower metabolism.
The Role of a Plant-Based Diet in Easing Menopause Symptoms
Menopause can be a challenging phase for many women, but embracing a plant-based diet can ease the transition. The vegan diet is rich in fruits, vegetables, whole grains, and legumes which can help balance hormones, reduce inflammation, and alleviate common menopausal symptoms. Consuming a whole-food vegan diet while limiting processed carbs is a major factor in balancing hormones at this stage.
Change Your Foods to Change Your Hormones
High-carb diets can cause high blood sugar, leading to hormonal imbalances and symptoms like hot flashes and sleep problems. Avoid simple carbs like processed foods, fruit juices, soda, and candies. Instead, try replacements like zoodles or spaghetti squash for pasta. Incorporate healthy fats essential for hormone production.
Improved Sleep During Menopause
To ensure you get 7.5-9 hours of sleep, A low-carb, high-fat late-night snack can help (example: berries with almond butter).
Reduce or completely cut out caffeine (coffee and chocolate) from your diet and avoid alcoholic drinks before bed. Supplements like 400-600 mg magnesium glycinate, melatonin (sublingual), and 5-HTP can support better sleep. Natural progesterone cream may also help.
Managing hot flashes and night sweats with dietary changes: The Link Between Sugar and Hot Flashes: What You Need to Know
The Link Between Sugar and Hot Flashes
High sugar intake can really make hot flashes and night sweats worse. Blood sugar levels have a big impact on your hormones, emotions, and menopause symptoms. About 75-80% of menopausal women deal with hot flashes, and these are often set off by eating processed carbs that cause blood sugar spikes. When your blood sugar drops, you might feel anxious, foggy-brained, get migraines, or become irritable. Eating simple sugars and processed carbs can throw your blood sugar out of balance, making these symptoms even more challenging to manage.
Natural Ways to Balance Hormones
Keeping blood sugar stable is crucial. Replace processed carbs with complex ones like whole grains. A balanced bedtime snack can prevent night sweats and anxiety. Aim for 5 to 9 cups of vegetables daily and consume healing fats (unprocessed , unrefined , cold extracted fats) like olive, avocado, and coconut oils. Supplementing with vitamin D3 can also be beneficial.
Preventing Osteoporosis in Menopause with Plant-Based Nutrition
Osteoporosis-related fractures affect 50% of women, with more women dying from these fractures than from ovarian and breast cancer combined. Risk factors include high sugar diets, low-fat eating, gluten, restrictive diets, smoking, alcohol, medications like antacids, and lack of exercise.
Dietary Changes for Strong Bones
Our bones need beneficial fats, protein, and various micronutrients like calcium, magnesium, zinc, and potassium. Include:
- Protein: To build collagen for bone strength (4 oz of plant-based protein at meals and 2 oz at snacks).
- Healthy Fats: To create the fatty acid mesh for mineral attachment.
- Vegetables: At every meal, as they are rich in calcium and trace minerals.
- Vitamin D3: Supplement with 1000 to 4000 IU
Can Menopause Cause Weight Gain?
Weight Gain and Menopause: Understanding the Connection
Seventy percent of women experience weight gain during menopause. This is primarily due to hormonal changes and metabolic shifts. When ovulation stops, the body burns 300 fewer calories per day. Additionally, lack of sleep can affect blood sugar levels and slow down metabolism, further contributing to weight gain.
How to Cope with Weight Gain During Menopause
Calories In and Calories Out is Not the Answer:
Weight loss during menopause is more complex than just balancing calories. Hormonal imbalances play a significant role. Here’s how you can manage weight gain more effectively:
Reduce Sugar and Processed Carbs: These are easily stored as body fat during menopause. Consult a dietitian to determine your carb intake needs. Aim for 40g or less per meal and 20g or less per snack.
Avoid Refined Oils and Damaged Fats: Oils like soybean oil can slow down metabolism. Opt for healthier fats.
Limit Wine: Drinking two glasses of wine per night can add up to 21 pounds per year and increase the risk of breast cancer by 50%. Alcohol also slows down fat metabolism by 30%.
Substitute Drinks: Replace wine with non-alcoholic alternatives served in a fancy glass to maintain the social ritual without the calories.
Manage Excess Estrogen: Women can get caught in an estrogen-fat cycle where increased body fat raises estrogen levels, and higher estrogen increases body fat. This cycle can be fueled by hormone replacement therapy, birth control pills, or environmental toxins like PCBs in plastics and pesticides.
Exploring Menopause Supplements: What Works Best?
Sleep Problems
- Magnesium Glycinate: (400-600 mg)
- Melatonin: Sublingual (5-10mg)
- 5-HTP: Supports serotonin.
- Natural Progesterone Cream: Apply a pea size to thin skin areas. ( Please Consult with a physician or a doctor before use)
Hot Flashes
- Progesterone Cream: A calming hormone that acts as a natural antidepressant, supports libido, prevents estrogen surges, improves thyroid function, and aids in bone building. ( Please Consult with a physician or a doctor before use)
Brain fog and irritability
- Omega 3 supplements: Best Vegan Omega-3 Supplements
Frequently Asked Questions ( FAQ) :
Why do I get hot after I eat?
Feeling hot after a meal, known as diet-induced thermogenesis, happens because your body generates heat during digestion. For women going through menopause, this effect can be more noticeable due to hormonal changes that impact how your body regulates temperature.
What foods help with hot flashes?
There is no specific food that helps manage hot flashes; it all boils down to dietary changes. Avoid high-sugar foods (cakes, candies, soft drinks, juices) and high-carb processed foods (white bread, bagels, chips, cookies). Try incorporating:
- Foods Rich in Healthy Fats: Avocados, peanut butter, almond butter, nuts, and seeds.
- Leafy Greens: Spinach and kale are high in magnesium, which can help.
- Berries: Full of antioxidants, they can support overall health.
- High Omega-3 Foods: Chia seeds, flaxseeds, and walnuts.
Does sugar cause hot flashes in menopause?
Yes, sugar can make hot flashes worse. Eating lots of sugar can lead to spikes and crashes in your blood sugar levels, which can trigger hot flashes and other symptoms of menopause.
Does sugar make hot flashes worse?
Absolutely, sugar can intensify hot flashes. High sugar intake causes fluctuations in blood sugar levels, which can increase both the frequency and severity of hot flashes.
Does caffeine cause hot flashes?
Caffeine can indeed trigger hot flashes. It’s a stimulant that increases your heart rate and body temperature, which can set off hot flashes. Opt for caffeine-free drinks and reduce dark chocolate consumption.
What fruit is good for hot flashes?
Fruits that can help manage hot flashes include:
- Berries: Strawberries, blueberries, and raspberries are rich in antioxidants.
- Citrus Fruits: Oranges and grapefruits (eaten whole, not as juices) are high in vitamin C.
- Pineapple: Contains bromelain, which helps reduce inflammation.
Does menopause make you hungry?
Menopause can make you feel hungrier due to hormonal shifts that affect how you regulate your appetite. Lack of sleep due to low progesterone levels can also make you hungrier and increase your cravings for sweets.
Would you like some assistance with your menopause journey? Contact us to discover how our registered dietitians can support you in managing your menopause symptomes.
