I hadn’t given much thought to my diet when I first started menopause. I had been following a whole food, plant-based nutrition plan since I was 41 years old, in 2012. For me, menopause started five years later. That’s younger than most of my friends, but my mom also started menopause around age 46—so I wasn’t too surprised.
Menopause is defined as a point in time 12 months after a woman's last menstrual period. For most women, it starts between age 45 and 55. For me, menopause was confirmed by a simple blood test: my doctor measured my follicle-stimulating hormone (FSH) and estradiol (E2) levels.
When I started menopause, I wasn’t sure what to expect. My mom had mentioned menopause to me, but she didn’t share her symptoms or what I might experience. Now that I’m over 50 years old and well into my menopausal years, I’m happy to report that it does not mean life is over.
Menopause Symptoms
Many women experience unpleasant symptoms associated with menopause. This, I believe, has caused a lot of us to think menopause is a disease condition. But it is not. Menopause is a natural stage in life.
Typical symptoms include:
- Hot flashes
- Moodiness/irritability
- Trouble sleeping
- Vaginal dryness
- Pain during sex
- Depression
- Bone loss
- Weight gain
But the good news is that your diet—a whole food, plant-based diet—can alleviate many of these symptoms, along with physical activity (especially strength and resistance training) and hormone replacement therapy at the appropriate time. While my personal experience can attest to this, most importantly, the science supports it.
This article will focus on the dietary aspects.
A recently published study shows that those consuming a low-fat whole food, plant-based diet with ½ cup of soybeans daily reduced moderate to severe hot flashes by 84% over a 12-week period.
Hormonal shifts (changes in mood-regulating neurotransmitters in the brain) of menopause can lead to depression. One study used the Depression Anxiety Stress Scale (DASS), and Profile of Mood States (POMS) questionnaires among 138 healthy vegetarians and omnivores. They found that those following a vegetarian diet reported “significantly less negative emotion than omnivores.”
Menopause, Diet, and Weight
Eating a whole food, plant-based diet can also help keep weight gain at bay—especially when plant fats are low. People following a whole food, plant-based diet are less likely to have obesity and the chronic conditions associated with carrying excessive body fat.
Excessive body fat produces estrogens, which increase the risk of breast cancer. It can also impair insulin function, which could lead to type 2 diabetes. For many women, weight gain can lead to a depressed mood. Finally, carrying excessive body fat can lead to cardiovascular diseases like high blood pressure and cholesterol.
The solution to combating the weight gain associated with menopause is to consider a reduced-fat, whole food, plant-based nutrition plan. To learn more, check out How Can I Reduce My Weight Naturally, What Diet is Most Effective for Weight Loss, How Much Weight Can You Lose on the Daniel Fast, and What’s the Fastest Way to Lose Stomach Fat.
In addition, emphasizing protein-rich plant foods like lentils, beans, tempeh, tofu, and dark leafy greens is important in this stage of life to help retain muscle and bone mass. As a nutritionist, lifestyle medicine professional, and athlete, below are a few of my favorite go-to protein-rich plant-based meals:
Next Steps
If you're looking to move towards a plant-based diet but don't know where to start, be sure to check out our Healthy Christian Woman Bootcamp. Also, check out our recipe website, Daniel's Plate.
Be sure to check with your healthcare provider to make sure this dietary pattern is appropriate for you.
