Understanding Menopause and Perimenopause
Women’s bodies go through many changes over time. Two important stages are perimenopause and menopause. Today we will talk about what they mean and how eating more plant-based foods, especially soy, can lessen some of the symptoms that come with them..
Understanding Menopause and Perimenopause
Women’s bodies go through many changes over time. Two important stages are perimenopause and menopause. Today we will talk about what they mean and how eating more plant-based foods, especially soy, can lessen some of the symptoms that come with them..
What’s the Difference Between Perimenopause and Menopause?
Perimenopause is the time before menopause. It usually starts in your 40s, but for some women, it can begin earlier. During this phase, your periods may become irregular, and you might experience symptoms like hot flashes, mood swings, and trouble sleeping. This stage can last several years.
Menopause is when you haven't had a period for 12 months in a row. It marks the end of your reproductive years. After this, you're considered postmenopausal. Some symptoms may continue, but they often become less intense.
How a Plant-Based Diet Can Help
Recent studies have shown that a plant-based diet, especially one rich in soy, can help reduce symptoms during perimenopause and menopause.
Hot Flashes and Night Sweats: A study found that women who followed a low-fat, plant-based diet with half a cup of soybeans daily experienced an 84% reduction in moderate to severe hot flashes over 12 weeks.
Overall Relief: Another study showed that vegans reported fewer bothersome symptoms compared to those who ate meat.
Improved Quality of Life: A combination of a low-fat, vegan diet and whole soybeans was associated with reduced frequency and severity of hot flashes and improved quality of life.
Why Soy?
Soy contains isoflavones, which are plant compounds that can mimic estrogen in the body. This can help balance hormone levels and reduce symptoms like hot flashes. Foods rich in soy include:
Tofu
Tempeh
Edamame (young soybeans)
Soy milk
Other Benefits of a Plant-Based Diet
Weight Management: Plant-based diets are typically lower in calories and higher in fiber, helping you feel full longer and manage weight gain during perimenopause.
Heart and Bone Health: These diets are rich in nutrients like calcium, magnesium, and vitamin K, which support heart and bone health.
Reduced Inflammation: Fruits and vegetables are high in antioxidants, which can reduce inflammation and alleviate joint pain.
Transitioning Tips
Start Slow: Begin by adding more fruits, vegetables, whole grains, and legumes to your meals.
Incorporate Soy: Try adding tofu or tempeh to your dishes, or even edamame as they contain phytoestrogen compounds to balance the menopausal stage.
Stay Balanced: Ensure you're getting enough nutrients like calcium and vitamin D, which are important during this stage of life.
Listen to Your Body: Everyone is different. Pay attention to how your body responds and adjust accordingly.
Reducing Your Symptoms
Perimenopause and menopause are natural parts of life, but they don't have to be uncomfortable. By making dietary changes, especially incorporating more plant-based foods and soy, you can ease symptoms and improve your overall well-being. Always consult with a healthcare professional before making significant changes to your diet.
Sources:
Plant-based diet rich in soy reduces troubling menopause symptoms by 84%
Vegans report less bothersome vasomotor and physical menopausal symptoms than omnivores
Vegan Diet Plan for Perimenopause - What Works and What to Avoid
Perimenopause symptoms, severity, and healthcare seeking in women in the US
Check out Dr. Eddie's post here:
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