Plant-based diets are known to have various benefits over diets mostly based on animal foods like meat. When it comes to women over the age of 50, adopting a plant-based diet has a positive impact on their health as most might be suffering from menopausal symptoms.
In this article, we discuss the effectiveness of plant-based diets in handling menopausal symptoms in women.
Dealing With Vasomotor Symptoms
Women going through menopause are often bothered by hot flashes, night sweats, and flushes. All of these symptoms are collectively known as vasomotor symptoms. A study involving postmenopausal and premenopausal women following plant-based and animal-based diets found that women who followed a healthy plant-based diet experienced lesser vasomotor symptoms. The differences in the plant-based and animal-based diets are more evident during premenopause when the symptoms are at their peak.
Handling Weight Gain In Menopause
Weight gain in menopause increases the intensity of menopausal symptoms. According to some research, excess body weight increases the risk of the inflammation that could intensify the vasomotor symptoms. Women that managed to lose excess weight during menopause report that they could get rid of their vasomotor symptoms completely.
Post-menopausal women that followed a vegan diet found it easier to lose excess weight.
How To Switch To A Plant-Based Diet?
Here are some tips that will help women in their menopausal years to make a smooth transition to a plant-based diet.
Get Enough Nutrients Important For Bone Health
The bone health of women starts deteriorating when they reach menopause. Vegetarian and vegan diets are good for women but they have to ensure that they get enough calcium, vitamin D, and vitamin B12 that play crucial roles in our bone health. Make sure that your diet contains appropriate sources of these nutrients and if not, you must consider taking supplements of the same.
Do Not Rush
If you are planning to transition from an animal-based diet to a plant-based diet, make sure the transition is slow. Although it isn’t something impossible, it is better to not attempt an overnight transition. Taking it slow will make it easier for your body to adapt to the diet change, thereby avoiding possible issues with digestion.
Don’t be hard on yourself if you find it difficult to go for a diet completely free of animal products. Just try reducing your meat intake and see if you can manage without eating meat at all.
Following a healthy plant-based diet rich in all important nutrients has various positive effects on our health.