Can a Vegan Diet for Menopause Help?
This January, thousands of people across the UK are taking part in the now-annual Veganuary challenge, adopting a plant-based diet for a month, and cutting out all meat and dairy from their lifestyles.
The health benefits of a vegan, plant-based diet are increasingly being talked about, with evidence that it can help to lower cholesterol and blood pressure, alongside cutting your risk of type 2 diabetes and heart disease when you keep these habits up over the long term.
But do vegans have easier menopause journeys?
The Vegan Diet and Menopause
As we’ve just mentioned, a vegan diet can assist with lowering cholesterol levels, which is something you need to be mindful of during menopause. Cholesterol can rise in perimenopause due to changes in your hormonal balance, and you can try to manage these through diet and maintaining a healthy weight - something a plant-based diet could help you to get a hold on.
Many people turn to soy milk as a non-dairy substitute when experimenting with veganism, and they may also be more likely to use tofu, which is made from soy beans, in their cooking. Soy is a natural phytoestrogen (a plant oestrogen, essentially), which means consuming more of this in your diet could potentially help with balancing your hormones and easing menopause symptoms.
In fact, studies have been carried out on women in Japan, who typically eat more soy than UK and US women, finding that they tend to experience fewer hot flushes during menopause. This is thought to be due to soy’s phytoestrogen content balancing their hormones.
It’s not just the increased amount of soy in a vegan diet that could be beneficial for health during menopause, but also the lower amount of fat helping you to maintain a healthy weight, which could ease pressure on bones and joints, reducing your risk of osteoporosis - something else that can be a huge risk during menopause.
Even if you’re not doing Veganuary, there are still ways to get more soy into your lifestyle to help you to manage your menopause symptoms.
How to Incorporate More Soy into Your Lifestyle
You can still try to consume more tofu, perhaps by joining in with the meat-free Monday initiative each week, or by swapping your usual milk for soy occasionally for porridge or desserts with a slightly different taste.
What’s more, you can take in more soy through natural supplements, such as those from Femarelle®, which are the only menopause supplements on the market to contain DT56a, an ingredient naturally derived from soy.
As a result, Femarelle® supplements could help you to get a hold on a whole range of menopause symptoms that have been triggered by a decline in your oestrogen levels, including hot flushes, night sweats, mood swings and vaginal dryness.
Femarelle® is designed to be taken as part of a healthy lifestyle, with three different options to choose from depending on your menopause symptoms and stage of life.
Shop the complete range here.