Plants? Really?

There’s a quote, “You are What you Eat” however it is actually more accurate to say “You are What you Eat and Absorb”

As we navigate the beautiful transition of perimenopause this quote becomes more relevant because the choices we make about our nutrition can impact our health, vitality and symptoms of perimenopause, such as weight gain around the waist, hot flashes and night sweats.

Research suggests we should eat more plant foods at this time in life to help with the perimenopause changes.

If you decide to move totally plant based, you need to understand how to build a strong foundation to ensure you are set up for health and performance for the long haul.

Whether you eat totally plant based or incorporate some animal foods, both support health in perimenopause.

All women should make sure they are getting enough of the special nutrients we need in the perimenopause transition.

This is the topic of discussion in Bolder Women this week.

But before we dive in ...

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Did you know?

In 2021 only 9% of women aged 18 years and over met the fruit and vegetables intake (800g/day). On average we just don’t eat enough vegetables.

Also, 76% women consume less than the RDI for calcium, which means bone loss over time.

👉🏻 Switching to a totally plant based diet will smash the fruit and vegetable target however it does not meet the intake of certain essential vitamins and minerals that are poorly absorbed in plant foods, such as calcium, zinc, iron and B12.

Deep Dive: What are the benefits of a plant-based diet in perimenopause and beyond?

Gut Health 

As a result of declining hormones in perimenopause our gut microbiome can change and become less diverse.

Incorporating a variety of fiber-packed fruits and vegetables into your diet can enhance the diversity of your gut microbiome.

Beyond its digestive role, the gut microbiota actively participates in the regulation of hormones such as estrogen, thyroid stimulating hormone (TSH), serotonin, and stress-related hormones.

The influence of the gut microbiome on sex hormones is so significant that recent studies have introduced the intriguing concept of a "microgenderome," highlighting the intricate interplay between the gut microbiome and sex hormones.

Scientific evidence suggests that a thriving gut microbiome has a positive impact on aspects of performance, including metabolism, energy levels during exercise, and post-workout recovery.

Anti-inflammatory Effects 

Getting plant foods into your diet with an emphasis on colourful berries and vegetables have an anti-inflammatory effect and can help reduce low grade inflammation in the body, which increases during perimenopause.

Plant foods rich in polyphenols exhibit remarkable capacity to reduce inflammation.

Hormonal Balance 

This advantage holds particular significance for women navigating the transition of perimenopause.

Plant-based nutrition has the remarkable ability to foster the growth of bacteria that metabolise estrone, the less favorable variant of estrogen, as their primary energy source.

The implication of this is twofold:

1. Reduction in menopausal symptoms and

2. A diminished risk of certain cancers.

A compelling study from 2018 discovered women in perimenopause following a vegan diet, reported fewer hot flashes, as well as reduced fatigue, compared to meat eaters. (see the study here →)

Heart health 

Embracing plant-based foods reduces the chance of heart disease and diabetes.

Helps avoid weight regain

Women who eat a plant-based diet generally have a lower BMI, reduced body fat, improved blood lipids and enhanced regulation of blood sugar.

So, there are some great reasons to increase the plants in our diet. So, what are the down sides …

The challenges of a plant-based diet in perimenopause

The main challenges with a plant-based diet are getting enough protein and certain essential nutrients for perimenopause.

After 40, fluctuating and declining estrogen negatively affects our muscle mass and bone health.

We lose about 1% muscle mass each year after 40 and 0.4% of our bone mass. This accelerates after 50.

To support muscle and bone health we need to be consuming sufficient protein, calcium, zinc, magnesium, B12 and iron.

These nutrients are often lacking or poorly absorbed in a plant-based diet.

The case for protein

We need to increase our protein after 40 to approximately 1.6- 1.8g protein /kg body weight per day. This works out to be 100g - 150g of protein per day depending on the quality of the protein and your body weight.

The protein in plant foods is not complete, meaning plant protein lacks certain amino acids needed for muscle protein synthesis.

This means you have to combine certain plant foods to get the full array of amino acids required to defend our muscle mass, such as beans and brown rice.

On top of that, absorption isn't as efficient as the protein from animal foods.

We have to really prioritise combining our plant protein sources every meal and aim closer to 40g protein per meal.

Calcium, zinc, magnesium, iron and B12

These vitamins and minerals are lacking or poorly absorbed in a plant-based diet, yet they are essential for building healthy muscle and bone.

These vitamins and minerals are found abundantly in most animal foods.

Educating yourself about the best sources of these nutrients in plant foods is important. For example, women need 1200mg calcium each day over age 35 and 1300mg over age 50 and achieving this through diet alone can be challenging if you do not eat dairy products.

Did you know: 

• Tofu actually has a whopping amount of calcium and is also high in protein? Take a look at the nutritional panel next time you are in the grocery store.

• Plant based mylks fortified with calcium are another great source but make sure you shake the carton before pouring so the calcium does settle to the bottom!

• Unhulled Tahini is also a great source of calcium

• Consuming Vitamin C with your plant foods helps absorption of iron

• A magnesium supplement (300mg) at night can help with meeting magnesium requirements and help you have a restful sleep.

Seeking Informed Guidance from a dietitian

If you are over 40 and currently setting up a plant-based eating plan or you are concerned you may be lacking essential nutrients, I highly recommend you consult with a dietitian to ensure you are getting all the nutrients you need at this special time in life.

You don't want to look back in 10 years with less muscle and less bone mass when you could have done something about it if you knew what to do.

Bite Size Snacks

What women need to know about the gut microbiome over 40 → this is a must-read blog post by Rhoda Lucas Dietitian. I didn’t know how much the gut microbiome changed during perimenopause! This was really helpful.

Reducing hot flashes through plants → If you’re waking up in a river of sweat every night, then you’ll want to read this article in more detail.

The WAVS Study → In another study, soybeans and plants are for the win against hot flashes in perimenopause.

MEME of the Day

Summary of issue

Embracing a Plant-Powered Journey

As we navigate the unique road of perimenopause, opting for a plant-based diet can offer great benefits for our health and longevity as well as assist in controlling some of the symptoms of perimenopause such as hot flashes.

If you decide to follow a plant-based diet, you will discover communities of women who have chosen this path and have been busy crafting tasty recipes, exchanging stories, and supporting each other.

Remember it is important to set up your diet from the beginning to ensure you are eating and absorbing all the nutrients you need at this time in life, so consulting with a dietitian is helpful.

Reflection (to ask yourself)

What plant-based dish have you been curious to try? Have a go this week! I am going to master making a tasty tofu curry that hopefully passes the family tastebud test:)

Amy and the team at
Bolder Women

How’d we do with the newsletter this week?