Is a Plant-Based Diet Best for a Happier Perimenopause?
We get asked a lot, what's the best diet that'll help us cruise through these wild years with fewer perimenopause symptoms?
Eating a diet high in plant based foods and lower in ultra processed foods is absolutely an excellent place to start. There's emerging evidence to support the notion that a diet high in plant-based foods can reduce perimenopause and menopause symptoms.
Buttttttt........ with the caveat that we also need sufficient protein and good fats as part of a balanced diet to support the major changes occurring in our bodies that may also be causing our symptoms.
Let's dive into ways that a plant-based diet can positively impact your overall health during perimenopause and menopause:
Hormonal balance: Plant-based diets typically contain higher amounts of phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body. This can help balance hormone levels and potentially reduce symptoms like hot flashes, mood swings, and irregular periods.
A study in the US found that the effects women eating a plant-based diet including half a cup of cooked soybeans in women having hot flushes reduced those hot flashes by 79 percent (after 12 weeks) with most women experiencing no moderate to severe hot flashes at all.
A note from SheBANG!'s Clinical Nutritionist: I'd like to note here that as women going through perimenopause we also need to make sure we're eating sufficient healthy fats and lean proteins as well as vegetables.
A balanced diet that includes lots of fresh vegetables, some fruit, protein and good fats provides essential nutrients, supports weight management, reduces inflammation, and promotes overall wellbeing through perimenopause.
Nutrient intake: A well-planned plant-based diet (which includes sufficient protein sources) can provide essential nutrients like vitamins, minerals, and fibre, which are important for overall health.
During perimenopause, ensuring an adequate intake of calcium, vitamin D, and omega-3 fatty acids becomes crucial for bone health, mood regulation, and reducing inflammation. Plant-based foods such as leafy greens, legumes, nuts, seeds, and fortified plant-based milk alternatives can help meet these nutrient needs.
Weight management: Many women experience weight gain or find it challenging to maintain a healthy weight during perimenopause. A diet high in plant-based foods are generally lower in calorie density and higher in fibre, which can help promote satiety, reduce calorie intake, and support weight management.
Heart health: Hormonal changes during perimenopause can increase the risk of cardiovascular issues. A plant-based diet, rich in fruits, vegetables, protein, whole grains, and healthy fats from sources like avocados and nuts, can help lower cholesterol levels, reduce blood pressure, and support heart health.
Reduced inflammation: Some perimenopause symptoms, such as joint pain and mood swings, can be exacerbated by inflammation. A diet high in plant-based foods are known to be anti-inflammatory due to their high antioxidant content, which can help alleviate inflammation-related symptoms.
Sooooo, to wrap-up....
Two of the best things you can do in perimenopause and menopause to improve your diet is
1/ Ditch ultra processed foods and instead...
2/ Eat a diet high in plant based foods like vegetables, fruits, legumes, nuts and seeds and whole grains.
Extra note:
As women going through perimenopause we also need to make sure we're eating sufficient healthy fats and lean proteins as well as vegetables.
A balanced diet that includes lots of fresh vegetables, some fruit, protein and good fats provides essential nutrients, supports weight management, reduces inflammation, and promotes overall wellbeing through perimenopause.
Looking for Plant Based Protein Created for Perimenopause?
