Menopause, a natural transition in a woman's life, is marked by the cessation of menstruation and a decline in estrogen levels. While this phase is a normal part of aging, it often brings about a range of symptoms, including hot flashes, sleep disturbances, and weight changes. Many women are exploring alternative approaches to manage these symptoms, and a vegan diet has emerged as a promising option. This article delves into the potential benefits of a vegan diet for alleviating menopause symptoms, providing a comprehensive understanding of how it can support women during this transitional phase.
Understanding Menopause
Menopause is officially recognized when a woman goes without menstruating for a continuous period of 12 months or more. According to the World Health Organization, the typical age range for menopause onset is between 45 and 55 years. The process of menopause is characterized by a decrease in estrogen levels in the body and the cessation of ovarian follicular function. Women often begin to experience symptoms related to the transition into menopause a few years before the actual onset of menopause itself. This transitional period is known as perimenopause.
Perimenopause and Hormonal Changes
One of the most evident signs of perimenopause is irregular menstrual cycles. This may manifest as missed periods, changes in the flow (either heavier or lighter), and/or inconsistent cycle lengths. These changes in the menstrual cycle are often indicative of the transition into perimenopause. Perimenopause is characterized by significant hormonal changes, particularly involving estrogen. Estrogen plays many important roles in a woman’s body, so its variations during this phase can lead to various changes beyond irregular periods.
Health Complications During Menopause
Menopause can also be characterized by some health complications. Studies have shown that postmenopausal women tend to have a higher waist circumference compared to premenopausal women. Additionally, lean body mass, which refers to the weight of the body minus the weight contributed by fat, tends to decrease during menopause, leading to muscle loss.
As people age, they tend to experience losses in their lean body mass, not just muscle. Think of your body as a vehicle carrying a load. The lighter the load, the less energy (or fuel) you need to keep the vehicle moving. As mentioned earlier, a woman’s energy needs decrease during menopause.
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The Potential Benefits of a Vegan Diet
Adopting a vegan or plant-based diet can be advantageous during both menopause and perimenopause. A balanced, well-planned vegan diet can help women through weight management. Furthermore, the vegan diet presents an additional advantage in this context due to the abundance of antioxidants found in fruits, veggies, and even cocoa. Instead of fast and processed foods, it’s better for women going through menopause to eat whole foods.
Weight Management
As a general guideline, a daily calorie intake of 1200-1500 kcal/day is recommended for women during menopause. However, due to the muscle loss during menopause, it may be advisable for women in this life stage to consider a slightly higher protein intake. It’s worth noting that certain health conditions, such as kidney issues, might necessitate a reduced protein intake.
Bone Health
Vitamin D plays an important role in the absorption of calcium and phosphorus. Women, in particular, are more susceptible to developing weakened bones as they age. A vegan diet, rich in calcium from nuts, seeds, and legumes, can help maintain bone strength.
Reduction of Hot Flashes
Previous research has shown that hot flashes can increase a person’s risk for certain diseases and negatively impact their sleep. Now, new research recently published in the journal Complementary Therapies in Medicine says that following a low-fat vegan diet that includes soy leads to a decrease of menopausal hot flash by as much as 95%.
Researchers from the Physicians Committee for Responsible Medicine have now found that following a low-fat vegan diet that includes soy makes changes in the gut microbiome. Some of these changes were linked to a decrease in menopause-related hot flashes by as much as 95%. Additionally, hot flashes can cause sleep disruptions that can negatively impact a woman’s overall health.
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According to Dr. Hana Kahleova, director of clinical research at the Physicians Committee for Responsible Medicine and lead author of this study, one of the reasons she wanted to study the effect of a vegan diet on hot flashes is because obesity is a risk factor for hot flashes. “Research, including our own, shows that a vegan diet promotes weight loss and can help fight obesity,” Dr. Kahleova told Medical News Today. “A vegan diet also avoids meat and dairy products, which are high in saturated fat and compounds called advanced glycation end-products, both of which cause inflammation that can contribute to hot flashes.” “Also, some research shows that women who have hot flashes may be at increased risk of heart disease and breast cancer, and a vegan diet can help lower the risk of both,” she added.
Although estrogen and estrogen-progestin medications can be used to treat hot flashes, Dr. Kahleova said they have been shown to increase the risk of breast cancer and cardiovascular problems. “Vegan diets, on the other hand, can reduce these risks, and research shows that soy products are associated with a reduction in breast cancer risk,” she added.
Gut Microbiome and Inflammation
For this study, Dr. Kahleova and her team used data from 84 postmenopausal women participating in the Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS) trial. The participants reported having two or more moderate to severe hot flashes every day. Study participants were randomly asked to either follow a low-fat vegan diet that included a half-cup of cooked soybeans a day, or to just continue with their normal diet for 12 weeks.
A subset of 11 participants were asked to provide stool samples for a gut microbiome analysis both before the start of the study and after being on a vegan diet for 12 weeks. Scientists found changes in the species of bacteria in the gut microbiome of participants who followed the vegan diet.
For example, more of the bacteria Porphyromonas and Prevotella corporis were found in those who followed the vegan diet, and these were linked to a reduction in severe hot flashes, including after adjustment for body mass index (BMI), a calculation that infers adiposity. At the same time, researchers found a decline in the number of the bacteria Clostridium asparagiforme in the gut microbiome, which was associated with a decrease in total severe and severe night hot flashes.
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Dr. Kahleova explained: “A vegan diet with soybeans is rich in fiber and compounds called isoflavones, both of which help increase the abundance of gut bacteria that fight inflammation and stabilize estrogen levels, which helps to fight hot flashes. Avoiding meat also helps to decrease the amount [of] gut bacteria that are linked to increased inflammation.” All told, researchers found that study participants who consumed the low-fat vegan diet with added soy decreased their overall hot flashes by 95% compared to those who continued their usual diet.
Researchers also reported the vegan diet led to a 96% decrease in moderate to severe hot flashes, as well as a reduction in daytime hot flashes by 96% and nighttime hot flashes by 94%. And study participants following the vegan diet also lost an average of 6.4 pounds (lbs) over the 12 weeks.
“Based on what we already know about the benefits of a low-fat vegan diet, we expected that it would change the composition of gut bacteria and help decrease hot flashes,” Dr. Kahleova said. “In addition to confirming our expectations, our study is the first, to our knowledge, to find that reductions in the abundance of the bacteria Porphyromonas, Prevotella corporis, and Clostridium asparagiforme may help reduce severe hot flashes.” “These findings are the latest example of how eating a vegan diet plays a pivotal role in fighting diet-related conditions and diseases and maintaining good health as we age,” she added.
Addressing Nutritional Needs on a Vegan Diet
It can be a challenge moving to a vegan diet, especially if you enjoy eating meat, seafood and dairy. Although there is protein in nuts and seeds, eating some brown rice or lentils can be beneficial. Calcium helps keeps your bones strong, reducing the risk of osteoporosis. Good sources of calcium are found in most nuts, seeds and legumes.
Vitamin D: The so-called sunshine vitamin helps your body absorb calcium. However, it is difficult to get all your daily vitamin D requirement from diet alone. Iron is essential for the production of red blood cells. Iron from plant-based food isn’t absorbed by your body as well as iron from meat. Zinc helps maintain a healthy immune system. Omega-3 oil is important for brain health and helps with cognition. One nutrient that is hard to gain through eating a vegan diet alone is vitamin B12, which is essential for forming red blood cells.
Vegan Menopause Meal Plan Ideas
Here’s a 7-day vegan menopause meal plan expertly crafted by dietitians specifically for women going through menopause. Therefore, consider it as a helpful template and consider reaching out to plant-based dietitians.
Day 1 - Vegan Menopause Meal Plan
| Meal | Calories (kcal) | Protein (g) |
|---|---|---|
| Breakfast | 310 | 18.5 |
| Snack | 48 | 1 |
| Lunch | 325 | 13 |
| Snack | 163 | 19 |
| Dinner | 522 | 20 |
| Snack | 23 | 0.5 |
| Total | 1391 | 72 |
Breakfast: 1 cup of High protein overnight oats + ½ cup mixed berries
Snack: 1 cup of fresh strawberries
Lunch: 1 veggie and hummus sandwich
Snack: 1 serving of soy lime roasted tofu
Dinner: 1 serving pasta arrabiata
Snack: 1 cup of watermelon
Day 2 - Vegan Menopause Meal Plan
| Meal | Calories (kcal) | Protein (g) |
|---|---|---|
| Breakfast | 458 | 26 |
| Snack | 100 | 0.5 |
| Lunch | 377 | 16 |
| Snack | 34 | 1 |
| Dinner | 362 | 28 |
| Snack | 45 | 0.7 |
| Total | 1375 | 72.2 |
Breakfast: 1 serving of Banana Chia Seed Pudding Peanut Butter Parfait
Snack: 1 apple
Lunch: 1 serving of Mexican Quinoa Bowl
Snack: 1 cup of plain salted popcorn
Dinner: 1 serving of vegan pasta frittata
Snack: 1 clementine
Day 3 - Vegan Menopause Meal Plan
| Meal | Calories (kcal) | Protein (g) |
|---|---|---|
| Breakfast | 325.5 | 18.4 |
| Snack | 100 | 8 |
| Lunch | 367 | 21 |
| Snack | 42 | 0.5 |
| Dinner | 437 | 18 |
| Snack | 86 | 3 |
| Total | 1357.5 | 68.9 |
Breakfast: 2 serving tofu scramble + 1 whole wheat toast
Snack: ½ cup of edamame
Lunch: 1 serving creamy vegan cauliflower soup
Snack: 1 cup of blueberries
Dinner: 1 quick Greek curry fried rice
Snack: 1 vegan oatmeal cookie
Day 4 - Vegan Menopause Meal Plan
| Meal | Calories (kcal) | Protein (g) |
|---|---|---|
| Breakfast | 313 | 26.1 |
| Snack | 62 | 1.2 |
| Lunch | 460 | 19 |
| Snack | - | - |
| Dinner | - | - |
| Snack | - | - |
| Total | - | - |
Breakfast: 1 serving blueberry coconut smoothie bowl with cauliflower
Snack: 1 orange
Lunch: 1 serving of lentil tabbouleh
The Importance of Professional Guidance
It is important to meet with a registered dietitian nutritionist to assess overall dietary needs, nutrient needs, possible supplement recommendations, and lifestyle modifications. “Overall, adequate sources of lean protein, fiber - both soluble and insoluble - omega-3 fatty acids, possibly a reduction in saturated fats, caffeine, alcohol, refined carbohydrates, and added sugars may also be beneficial to preserving bone mass, staving off common symptoms and supporting energy, mood and managing weight fluctuations,” she detailed. “In addition to a diverse, colorful, varied diet with fruits, nuts, vegetables, legumes, fermented foods, seeds, and healthy fats, weight resistance training, sleep hygiene, and hydration status should be assessed and modified as necessary,” Richard continued. “Working with a registered dietitian nutritionist and healthcare team may help an individual mitigate and alleviate some of the uncomfortable and inconvenient symptoms during this season of life.”
Vegan Diets and Processed Foods
Hot flashes may be less bothersome for vegans. Not only is a low-fat vegan diet proven to reduce body weight and hot flashes, but a secondary data analysis shows that vegans get these same great results even if highly processed plant-based foods are consumed. Research has shown that a low-fat vegan diet-specifically one supplemented with soybeans-can reduce body weight and hot flashes. Studies have also already shown that diets high in ultraprocessed foods lead to increased calorie intake and weight gain compared with diets emphasizing unprocessed or minimally processed foods. This is because ultraprocessed foods often have a higher energy density, meaning they are more calorie-rich for their size.
That’s why a team of researchers opted to conduct a secondary analysis of previously published data to determine whether the origin of the food (animal vs plant based) affected the relationship between changes in processed food intake and body weight, as well as changes in hot flash severity. Participants were randomly assigned to a low-fat vegan diet supplemented with soybeans or an omnivorous control group. After 12 weeks, severe hot flashes were reduced by 92% in the vegan group and did not change significantly in the control group. Mean body weight decreased by 3.6 kg in the vegan group and 0.2 kg in the control group.
More specifically, the researchers found that these decreases were not affected by the consumption of highly processed versus minimally processed foods. What mattered most was whether the food consumed was animal- or plant-based, thus confirming the researchers’ hypothesis that animal- and plant-based foods would affect body weight differently even if they were equally processed.