Veganism and Periods and Deficiencies

Types of vegetarianism

First, a few words about vegetarianism and its varieties. There are many types of vegetarianism, the number and complex names of which can make your head spin! The most popular is of course vegetarianism, which excludes meat. Apart from it, there are also several other varieties, more and less radical. For example, semi-vegetarians do not eat only red meat and its products, fruitarians allow only raw fruit, and raw foodists - raw vegetables and fruit. Veganism, which eliminates meat and animal products, including dairy products, is also a popular form in Poland and around the world.

Eating a lot of vegetables and fruits by vegetarians and vegans seems very healthy. This is true, but only if the diet is properly balanced, and it is best if it is monitored by a good dietician. Otherwise, you can have problems with vitamin deficiencies, as well as with disturbed menstrual cycles .

Plant-based diet – is it really healthy?

Well, plant-based diets have many supporters, but even more skeptics. They are often accused of having an unhealthy effect on the body and numerous deficiencies of basic vitamins and many other side effects. What do scientists say about this? The American Dietetic Association issued a special position in which it was stated that properly planned vegetarianism and veganism have a positive effect on health, are appropriate in terms of nutritional value, and even contribute to the prevention and treatment of certain diseases (obesity, cholesterol, diabetes, and even acne). What's more, they can be used at any stage of life, including puberty, pregnancy, and breastfeeding .

Deficiencies on a vegan diet for menstruating people

People who do not eat meat products may be at greater risk of nutrient deficiencies, especially those related to:

• Vitamin B12 – is responsible for the functioning of the nervous system. Plant products do not contain it, so supplementation is really necessary.
• Iron – its deficiency is the main cause of anemia. People who menstruate lose large amounts of iron as a result of monthly bleeding. In plant products, there is only less absorbable non-heme iron. It is important to eat dark leafy vegetables, lentils, beans, tofu, dried fruit and nuts, but in combination with vitamin C, thanks to which iron from food will be better absorbed. Also try beetroot juice with a few drops of lemon – it is a real vitamin bomb!
• Protein – its main plant sources are soy products, legumes, nuts and seeds. At each meal, attention should be paid to the necessary ingredients and the inclusion of at least one source of protein so that the diet is properly balanced. However, soy products and legumes should be used with caution in people with male sexual expression due to the presence of phytoestrogens.
• Calcium – is available primarily in dairy products, but you can buy plant-based alternatives that are additionally enriched with calcium. It is also found in green vegetables and soy products, which are worth including in your meals.
• Omega-3 fatty acids – are available primarily in products containing vegetable fats, such as flaxseed, chia seeds, and rapeseed oil. They can also be supplemented with products based on seaweed.

Vegan diet and menstruation

The menstrual cycle is influenced by many factors. One of them is the way of eating, which affects hormones, among other things. A properly balanced and healthy diet is therefore crucial in our body for the menstrual cycle to be regular. Veganism can affect the length of the menstrual cycle. Many people on a vegan diet report that their periods are shorter than average. This is probably due to low iron levels and BMI. People who menstruate may also have lighter bleeding. Plant-based meals can therefore be good before a period.

The Impact of Diet on PMS Symptoms and Painful Periods

Do you often reach for a painkiller during your period, but PMS is unbearable and full of pain? According to Shirin Lakhani from Elite Aesthetics, veganism can have an impact on reducing the symptoms of PMS. This is probably due to the lack of dairy (especially cow's milk), which causes inflammation, which in turn is associated with a worse mood before menstruation. The lack of dairy in the diet also means less bloating and intestinal discomfort. This diet is also considered to reduce mood swings during individual days of the cycle. So if you struggle with, for example, severe abdominal pain and bad mood, it is worth trying this type of diet even for a while to minimize the discomfort.

No menstruation on a vegetarian or vegan diet

“I haven’t had my period for a few months, and I’m on a vegan diet” – this is a statement often heard from people in their teens. Several factors can cause a period to stop – a period can be caused by, among other things, a sudden weight loss or not providing the body with the right nutrients. It can also be a result of vegetarianism or veganism. In such a case, it is important to visit a gynecologist and have blood tests done. Sometimes, a missed period requires inducing menstruation with hormones. However, this is something that specialists decide on.

Why don't people eat meat?

Plant-based diets have been gaining popularity in recent years. More and more meat and animal products are appearing in stores, vegan restaurants are opening. Even popular fast food restaurants based on meat dishes are starting to serve more and more vegan and vegetarian substitutes. Greater access to plant-based food means that people are more likely to decide on a plant-based diet and do not have to eat only lettuce and carrots according to the old pattern. 🐰 The reasons are different. Some people stop eating meat for ethical reasons - because they do not want to contribute to the suffering of defenseless animals. Others, on the other hand, do it for ecological reasons, wanting to be close to nature and realizing how the livestock industry affects our planet. Some people, on the other hand, simply see a positive effect on their own health and body.

All the reasons are good. However, it is worth remembering to eat sensibly at all times. Vegans should have regular blood tests and, if necessary, discuss the results with a doctor. Often, nutritional supplementation will be necessary, which will have a positive effect on your health. It certainly will not hurt, and may even help with menstruation.

Are you curious about how eating animal products affects our world? For a free evening, instead of another episode of Friends , I recommend watching a few documentaries:

What The Health – about the impact of nutrition on human health;

Cowspiracy: The Secret of Environmental Sustainability – How Factory Farming Affects the Environment;

The Game Changers – which shows how nutrition affects athletes’ bodies;

The Dark Side of Fishing – where you can learn how the fishing industry affects the state of the world's seas and oceans.

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