The first signs of perimenopause started creeping up on me in my mid-40s. I couldn’t put a finger on it, but things just felt…different. I noticed changes in my energy, strength, emotions, and of course, my monthly cycle. These changes weren’t drastic and didn’t happen all at once, but they were enough to make me start asking some important questions: How do I want to treat my body and health for the next half of my life? What physical, mental, and emotional aspects of my life are important to me? Which ones do I need to change? What do I need to come to terms with?
I don’t think I’m alone in this; many women reach midlife looking to enhance their health and well-being. Consequently, this is a prime time to explore the best ways to preserve or improve our health in ways that are sustainable and environmentally friendly. During my search for the best foods to support my changing body, I came to a significant realization:
I was going to have to eventually give up many of the foods I enjoyed in favor of a whole foods, plant-based vegan diet. The research was pretty conclusive: Midlife women should go vegan.
In researching menopause and nutrition, I discovered veganism offers a multitude of benefits for midlife women, from supporting hormonal changes and protecting us from breast cancer to boosting energy levels. Here’s what I found:
Midlife women should go vegan for its health benefits:
- Hormonal Harmony: A well-planned vegan diet rich in phytoestrogens can offer gentle support during perimenopause and menopause.
- Weight Management: Vegan diets tend to be lower in calories and saturated fat, aiding in weight management, a common concern for midlife women.
- Reduced Risk of Chronic Disease: Plant-based diets are linked to a lower risk of heart disease, type 2 diabetes, and certain cancers, which become more relevant as we age. They are also associated with reversing heart disease and type 2 diabetes.
- Increased Energy Levels: Whole food, plant-based meals are packed with nutrients that can keep you energized throughout the day.
- Digestive Health: Increased fiber intake from fruits, vegetables, and whole grains can improve digestion and reduce the risk of digestive disorders.
Midlife women should go vegan for its environmental and ethical benefits
But there are more reasons to go vegan than just our physical health.
- Environmental Impact:
- Sustainability: A vegan diet is more sustainable and has a lower carbon footprint compared to diets that include animal products.
- Resource Conservation: It conserves water and reduces pollution, contributing to a healthier planet.
- Ethical Considerations:
- Animal Welfare: Adopting a vegan diet supports animal welfare and reduces animal suffering.
Eating a plant-based vegan diet is better for you. It’s better for our environment. It’s better for the animals. And it’s better for our future generations.
With all of the evidence before me, there was no way I could – or would – deny it any longer. If I wanted to live with the intention of preserving or improving my health, I had to go vegan. It was so long bacon, hello brussel sprouts!
Making the Switch to Veganism
I thought long and hard about how I would become vegan. Convinced that all midlife women should go vegan, I decided to make the switch but didn’t want to feel deprived or overwhelmed; I wanted to feel successful in my goal to go vegan. In the end, I decided I would do level-ups — first eliminate chicken (this was the easiest for me because I’ve always been ambivalent about chicken); next get rid of red meat; then say goodbye to pork; and finally, let go of seafood. Initially, my plan was to do this over several months to a year if needed. But in practice, it only took a few months.
And you know what? I don’t miss any of the meat, and it’s been almost five years now. Along the way, I found meat substitutes I liked, but I’m now at the point where I really don’t care for those either. They aren’t my first choice for a meal.
But to be completely honest and authentic, it has taken me much longer to eliminate eggs and dairy products such as cheese. About a year ago, I had a veggie burrito that had egg in it, and my stomach let me know she’s completely done with eggs. So, I have eliminated that from my diet. Nowadays, I don’t eat cheese often (and never drink cow’s milk or yogurt made with cow’s milk), I can hear my stomach starting to whisper to me she’s about done with that as well.
In the end, when you truly listen to your gut and what she’s telling you, it’s so much easier to get rid of the food products that are hurting her. And you.
Taking the First Bite: Easy Steps to Veganism
- Start Small: Don’t overwhelm yourself! Begin by incorporating more plant-based meals into your routine. For example, try these ideas — even just one new one per week:
- Firstly, consider “Meatless Mondays”: Start with one day a week dedicated to eating vegan.
- Next, try Plant-Based Breakfasts: Begin your day with a vegan breakfast like oatmeal with fruits or a smoothie. Alternatively, swap your usual yogurt for a plant-based yogurt with berries and granola.
- Also, Swap Dairy: Replace cow’s milk with almond, soy, or oat milk.
- Snack Smart: Choose vegan snacks like nuts, fruits, and hummus with veggies.
- Experiment with Recipes: Try new vegan recipes to keep your meals exciting and varied.
- Spice Up Your Life: Explore the vibrant world of herbs and spices to add flavor to your vegan meals.
- Befriend Beans and Lentils: These affordable protein powerhouses are essential in a vegan diet. Explore recipes for soups, stews, and dips.
- Find Substitutes: Discover plant-based alternatives for your favorite foods, such as plant-based milk, cheese, and meat substitutes. Love pasta? Try a creamy tomato sauce with veggie crumbles or lentils instead of meatballs.
- Find Substitutes: Discover plant-based alternatives for your favorite foods, such as plant-based milk, cheese, and meat substitutes. Love pasta? Try a creamy tomato sauce with veggie crumbles or lentils instead of meatballs.
More vegan steps you can try taking
- Stock Up on Staples: First and foremost, keep your pantry stocked with essentials like whole grains (brown rice, quinoa), canned beans and lentils, nuts and seeds, and plant-based milk alternatives.
- Read Food Labels: Furthermore, become familiar with checking ingredient lists to identify animal-derived ingredients. The easiest way to determine if a packaged food contains animal products is to check one thing: the cholesterol amount. If there is no cholesterol, it means the packaged food was not made with animal products. On the other hand, even 1mg of cholesterol likely indicates the presence of milk, a milk byproduct, or animal meat.
- Plan Meals: Additionally, planning meals ahead of time can help you maintain a healthy vegan diet and reduce overwhelm.
- Join a Community: Try connecting with other vegans for support, recipe ideas, and motivation. And that’s where HealthyHerMidlife comes in! You’re in the right place! Consider subscribing to our newsletter and joining our private Facebook group.
3 Beginner-Friendly Vegan Recipes
Ready to give plant-based a try? Hopefully, you are encouraged to at least swap one meal a day with a plant-based meal! And I hope I’ve made you consider why midlife women should go vegan. Here are some easy recipes — one for each meal — to get you started.
Easy Breakfast Recipe – Overnight Oats
Easy Overnight Oats
Enjoy a quick and nutritious breakfast with our easy overnight oats recipe. Customize with your favorite fruits, nuts, and flavors for a delicious start to your day!
Easy Lunch Recipe – Chickpea Salad Sandwiches
Chickpea Salad Sandwich
This delicious and nutritious Chickpea Salad Sandwich is the perfect quick and satisfying lunch option. Made with mashed chickpeas, vegan mayonnaise, and fresh veggies, it’s a healthy, vegan-friendly choice that doesn’t compromise on flavor. Enjoy it on whole grain bread or lettuce wraps, topped with leafy greens and tomatoes for a refreshing crunch.
Easy Dinner Recipe – Tofu Stir Fry
Quick & Healthy Tofu Stir Fry
If you’re on the lookout for a quick, delicious, and healthy meal to add to your weekly rotation, this tofu stir fry is a fantastic option. Perfect for busy weeknights or a relaxing weekend dinner, this dish is packed with vibrant veggies, savory tofu, and delightful flavors that will make your taste buds sing. Plus, it’s vegan and can be customized to suit your personal taste and dietary preferences.
Embracing a vegan diet in midlife can be a transformative experience — it was for me. By starting small, planning your meals, and exploring delicious recipes, you can set yourself on the path to a healthier, more vibrant you. Remember, there’s no one-size-fits-all approach. Find what works for you and enjoy the journey toward a plant-based lifestyle!
