Can a Plant-based Diet Help Menopause Symptoms?
Let's talk about peri-menopause and menopause and a plant-based diet going hand-in-hand. Is there any evidence to support the theory that a plant-based diet can ease the symptoms of menopause?
First off, let’s set the menopause stage. If you’re going to go through it, or are going through it, or have gone through it, then I want you to stick around. For many generations, we didn’t discuss the topic. We referred to it in secret codewords like “the change”, “transition”, and the “pause”. As a society, we didn’t fully understand all the symptoms, or at least we didn’t document them all. And we still seem to focus on the few bothersome and obvious ones — while not everyone experiences these.
Menopause (and peri- and post-) can bring some not-so-fun symptoms like hot flashes and mood swings, itchy ears, anxiety, depression, heart palpitations, and weight gain. But menopause also represents a chance to prioritize our well-being. That's where a plant-based diet steps in.
Why Plants? The Science Says…
Research published in the Complementary Therapies in Medicine journal found that a low-fat, plant-based diet rich in soy products significantly reduced the frequency and severity of hot flashes, a common and uncomfortable symptom of menopause.
However, hot flashing is just one symptom, there are other benefits to a plant-based diet during menopause. The study also considered the changes to the microbiota species in the gut during this shift to a low-fat plant-based diet in comparison to a standard diet that participants were already eating.
If you’re new around here, I talk a great deal about how the gut microbiome’s makeup can affect our overall and mental health considerably.
In theory, there is always room for further investigation, but the plant-based diet may smooth out the mood during this time in life.
‘Balance by Newson Health’ further highlights how plant-based choices and the Mediterranean diet (which is largely centred around eating a variety of plants) can be menopause-friendly.
Here's the magic behind the plant-based eating:
Phytoestrogens: These plant compounds found in soy, flaxseeds, and legumes mimic the effects of estrogen, potentially easing symptoms like hot flashes. In fact, soy phytoestrogen (isoflavones) is capable of binding to both alpha and beta estrogen receptors, meaning these phytochemicals can block proliferative estradiol from being taken up by a cell and therefore may prevent the growth of abnormal cells which can develop into various cancers.
Fibre: Plant-based diets are naturally high in fibre, aiding digestion and reducing inflammation, which can worsen menopause symptoms. The bacteria in your gut microbiome that help to clear out the waste and xenoestrogens from your body
Weight Management: Peri-menopause can bring weight gain woes. Plant-based diets tend to be lower in calories and fat, promoting healthy weight management.
Goodbye, Unwanted Guests: Processed foods and animal products can exacerbate inflammation. Plants, rich in antioxidants, fight inflammation, promoting overall well-being.
Plant-Based Tips for Menopause
Soy People: Embrace tofu, tempeh, edamame, and soy milk – delicious sources of protein and phytoestrogens.
Whole Grain Wonders: Swap refined grains for brown rice, quinoa, and whole-wheat bread for sustained energy and fibre.
Rainbow on Your Plate: Load up on colourful fruits and vegetables – a symphony of vitamins, minerals, and antioxidants.
Healthy Fats are Friends: Include healthy fats like avocado, nuts, and seeds to promote satiety and heart health.
Spice Up Your Life: Herbs and spices add flavour without sodium, a hidden culprit in processed foods.
Strengthen your Bones: Vitamin D helps to absorb calcium from leafy greens, and tofu, while also slowing down bone loss. Fortified cereals, juices, plant milk, and other products do contain some vitamin D. Enjoy some sunshine and find a reputable supplement regime, if necessary.
Remember, this is a journey, not a sprint. Start small, explore new plant-based recipes, and find what works for you.
Let's keep this conversation going! I want to keep blooming and glowing with you. Stay tuned for Bloom and more information on menopause and plant-based nutrition here on my blog and insights sections.
Sources
Desmawati, D., & Sulastri, D. (2019). Phytoestrogens and their health effect. Open Access Macedonian Journal of Medical Sciences, 7(3), 495–499. https://doi.org/10.3889/oamjms.2019.086
Kahleova, H., Holtz, D. N., Strom, N., La Reau, A., Kolipaka, S., Schmidt, N., Hata, E., Znayenko-Miller, T., Holubkov, R., & Barnard, N. D. (2023). A dietary intervention for postmenopausal hot flashes: A potential role of gut microbiome. An exploratory analysis. Complementary Therapies in Medicine, 79(103002), 103002. https://doi.org/10.1016/j.ctim.2023.103002
Kolan, A. (n.d.). Whole health library. Www.va.gov. Retrieved June 2, 2024, from https://www.va.gov/WHOLEHEALTHLIBRARY/tools/phytoestrogens.asp
