EATING PLANT BASED THROUGH AND AFTER THE MENOPAUSE
If you're nowhere near menopause yet, you may think what has this got to do with me? But all the studies suggest that the earlier you start a Plant Based Diet, the easier your menopause transition and symptoms will be, so we thoroughly recommend you read on.
If you're Postmenopausal already, it's so important to protect your bones, your heart and your brain, so again, read on to see the benefits of starting, or staying on a plant based diet.
There is some really interesting research around plant based diets and pre and post menopause symptoms.
One study found 'Vegans report less bothersome vasomotor (hot flushes) and physical menopausal symptoms than omnivores'. Women between the ages of 45-80 self reported way less troublesome menopause symptoms if they were eating plant based, when compared to women who ate a lot of animal products.
Other interesting studies have found that menopause was much easier for Asian women than for Westerners - at least while these women followed traditional, mostly plant based diets.
More evidence of the diet link comes from a fascinating study by a medical anthropologist from the University of California who interviewed Mayan women about their experiences of menopause.
The Mayan women lived in the southeastern part of Yucatan, Mexico. Unlike the experience of Western women, hot flushes were totally unknown among Mayans, and, like the Japanese, they have no word for them. Midwives, medical personnel, and the women themselves reported that hot flashes simply do not occur, nor are they mentioned in books on Mayan botanical medicine.
The difference between Western women, for whom hot flashes are common, and the Mayans and Japanese on the other, for whom hot flashes are rare or unknown, appears to be diet. The Mayan diet consists of corn and corn tortillas, beans, tomatoes, squash, sweet potatoes, radishes, and other vegetables, with very little meat and no dairy products. Like the traditional Japanese diet, it’s extremely low in animal products and low in fat in general.
The general findings are that animal based meals affect hormone levels rapidly and strongly. They undoubtedly contribute to the menopausal problems that are common in Western countries.
POSTMENOPAUSAL SYMPTOMS AND THE PLANT BASED DIET
Osteoporosis (thinning of the bone tissue) is common, particularly among Caucasian women, after menopause. The cause is not an inadequate calcium intake, ordinarily. The problem is abnormally rapid calcium loss, which can be aggravated by these calcium wasters:
Animal protein - When researchers feed animal protein to volunteers and then test their urine a little later, it’s loaded with calcium, which comes from their bones. The body needs calcium to digest animal protein, so this is pulled from our bones, and excreted out in our urine. A report in the American Journal of Clinical Nutrition showed that when research subjects eliminated meats, cheese, and eggs from their diets, they cut their urinary calcium losses in half. Another study showed that a high ratio of animal protein to vegetable protein in the diet increases bone loss and risk of fracture in postmenopausal women. Switching from beef to chicken or fish does not help, because these products have as much animal protein as beef, or even a bit more.
Sodium (salt) - It's been found that Salt apparently increases calcium losses via the kidneys. Grains, vegetables, fruits, and beans are very low in sodium unless salt is added to them. Snack foods, canned foods, dairy products, and meat tend to drive up the amount of sodium in the diet.
Caffeine, smoking and a sedentary lifestyle are also calcium depleters!
HEALTHY CALCIUM SOURCES:
If you reduce animal products and salt, you need less calcium in your diet. However, you will always need some calcium. The World Health Organization recommends 800 mg per day for postmenopausal women on a diet low in animal protein.
Although many people try to get their calcium from milk, only about 30 percent of calcium in dairy products is absorbed. The remaining 70 percent never makes it past the intestinal wall and is simply excreted with the faeces. Milk products also contain lactose sugar, animal proteins, and frequent traces of antibiotics and other contaminants.
The most healthful calcium sources are greens and beans. Green leafy vegetables are loaded with calcium. One cup of collard greens (if you can't find collard greens, the nearest alternative is kale) has 226 milligrams of calcium. What’s more, the calcium in most green leafy vegetables is more absorbable than the calcium in milk. An exception is spinach, which tends to keep its calcium to itself. Beans, lentils, and other legumes are also loaded with calcium. If you make green vegetables and beans regular parts of your diet, you’ll get two excellent sources of calcium. Calcium-fortified orange juice contains more calcium than milk, and it is in the form of calcium citrate, which is much more readily absorbed than that in milk or in calcium carbonate supplements.
You don’t need to eat six cups of greens or huge servings of beans to get enough calcium. A varied menu of vegetables and legumes can easily give you all you need, and the amount your body needs is far less when you steer clear of meats and the other calcium depleters.
There is so much more we could write on this subject, but will leave it there in a short digestible (sorry ;-) form...
We hope that shows some of the ways that a Plant Based Diet rocks!
A little personal note from Club Spirit Founder Sara - ‘I’ve absolutely felt the benefits of moving to a Plant Based Diet. I've dropped to my ideal weight without too much bother or calorie counting, have loads more energy, and am sleeping way better...’
“At 44, my body has never felt so strong, as a bonus, I’ve dropped a couple of dress sizes!”
Remember if you need extra support and guidance through the menopause sign up to our mailing list and …
Please don't suffer through the menopause alone. Millions of women are feeling the same way.
Happy Plant Based Eating!
Sara & Dr. Clare x