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Flourish After 40: Plant-Based Benefits for Women in Midlife

Plant-Based Lifestyle Tips For Women

Author: Plant-Based Susy

Provide your body with all the nutrients it needs

Do you remember how, when you were a kid, you thought 40 was REALLY old? Well, here we are, and although we still feel like kids inside, we have to admit that our bodies are changing. This is the phase where a plant-based diet for women over 40 can be beneficial.

Women in their 40s who follow a plant-based diet are significantly less likely to experience hot flushes. They are also able to lose weight sustainably. A vegan diet lowers the risk of getting certain cancers, protects the heart, and reduces joint pain associated with perimenopause.

Entering midlife can be pretty frightening if you aren’t prepared. After all, we’ve all heard tales of the extra belly fat, the start of menopause, and even brain fog that sets in somewhere in the 4th decade of our lives.

We are here to tell you that it is possible to take midlife in your stride. With the right attitude and by providing your body with all the nutrients it needs, you can keep your figure in check and feel as energetic and mentally sharp as always.

Let’s explore the plant-based diet benefits for women over 40 so you know what to expect and set yourself up to flourish during this new phase in your life.

Plant-Based Benefits for Women Over 40

40 is often viewed as the start of midlife, and many women resign themselves to the feeling that it will all be downhill from there. We are here to turn that notion on its head.

Consuming a balanced whole-food vegan diet along with moderate exercise can offset many of the gloom and doom midlife signs and symptoms. It is never too late to switch to a healthy vegan diet, and women who make the switch in their 40s often report looking and feeling better than ever.

Before we explore plant-based diet benefits for women over 40, it is important to understand what changes occur in a woman’s body during this phase in her life.

How Does a Woman's Body Change After 40?

Many changes occur in women’s bodies during their 40s. Some are physical, while others are mental, but all are signs that our bodies are changing.

Although menopause may only occur later, women in their 40s often start experiencing uncomfortable symptoms that result from the onset of perimenopause. That is the period of between four and eight years that comes before full-blown menopause.

Symptoms can include:

Hot flushes — These are often unexpected as many women believe that they only start at full-blown menopause.
Night sweats
Vaginal dryness
Sleep disturbances
Changes in periods — They may become heavier than usual.
Mood changes — Women may start feeling anxious, depressed, or experience mood swings.

As if these aren’t enough, many of us experience an increase in brain fog, or body fat starts appearing from nowhere and staying put. Losing weight becomes a struggle as fat begins to magically collect all over our bodies, especially around our midriff.

But are these symptoms an unavoidable part of our journey into midlife, or is there something else going on? Let’s take a brief comparative look at how women in some other cultures experience life in their 40s.

Menopause in Different Cultures

Following a plant-based diet has been proven to reduce or even eliminate many of the horror symptoms many women in Western cultures have come to expect.

Did you know that although 75% of women in the UK experience hot flushes during perimenopause, it is a relatively rare condition in Mayan women who consume a mainly plant-based diet?

Mayan women in a study reported no significant symptoms as they moved towards menopause. In fact, in general, they reported looking forward to menopause as it represented the end of their period and greater freedom! Isn’t that a refreshing outlook?

In Japan, only around 25% of women report experiencing hot flushes. According to Healthline, a traditional Japanese diet is low in dairy, red meat, eggs, fats, and sugary foods.

What this tells us is that the uncomfortable symptoms that most Western women have come to accept as ‘normal’ and often take potentially harmful hormone medications to alleviate are not normal at all.

The food we eat has a profound effect on hormonal balance. With the proper diet, entering midlife can feel like the start of an exciting new era rather than the beginning of the end.

8 Plant-Based Diet Benefits for Women Over 40

Now that we understand that many pesky midlife changes that occur are not as ‘normal’ as we have been led to believe, it’s time to dive into the plant-based diet benefits for women over 40.

What effect does a healthy, whole-food, vegan lifestyle have on women entering their midlife years?

While we may not be able to prevent the occasional grey hairs that may start appearing, there are plenty of short, and long-term health advantages to embarking on a plant-based eating plan. Here are 8 of them:

1. A Plant-Based Diet Supports Optimal Hormonal Balance

Perimenopause and most of the symptoms associated with it are primarily controlled by hormones. In particular, an unhealthy fluctuation of oestrogen not only results in many of the uncomfortable perimenopause conditions but may even increase a woman’s risk of developing some chronic diseases.

Numerous studies have shown that women who consume a whole-food, vegan diet are far less likely to experience dramatic, hormone-driven premenopausal symptoms than women on a regular Western diet. The very best plant-based diet for hormonal balance after 40 is low-fat and includes plenty of soya.

2. A Plant-Based Diet Can Protect Your Brain

Oestrogen decline as we enter menopause has been pinpointed as a major risk factor for the onset of Alzheimer’s Disease (AD) later in life. In fact, women are twice as likely to develop AD compared to men.

One of the unique advantages of a plant-based diet that few people know is that it can significantly reduce the risk of developing this dread disease.

Plant-based eating protects the body against huge rises or dips in oestrogen and can help to keep women mentally sharp well into advanced old age.

Think of eating a healthy, plant-based diet as an investment into your future self. Research shows that women who were vegan during their 40s showed 17% less cognitive decline in later life.

3. Eating Anti-Inflammatory Food Can Reduce Joint Pain

We’ve all heard a lot about hot flushes and thinning hair, but painful joints are a common symptom of perimenopause. In addition to only being a sex hormone, oestrogen plays a vital role in joint and cartilage health.

As oestrogen levels decline, painful swelling often develops, giving rise to all sorts of aches and pains.

Having stiff joints can greatly affect one’s quality of life. This symptom requires a number of strategies to cope with, but the first two always start with diet and exercise.

Plant-based anti-inflammatory foods like leafy greens and nuts combined with regular exercise have been found to be effective, natural remedies for this uncomfortable condition.

One study found that only four weeks on a vegan diet resulted in an improvement in stiffness and swelling. Reasons weren’t only limited to the anti-inflammatory properties in the food but also due to the other positive effects of the plant-based diet:

The participants lost weight, which put less strain on their joints.
The increase in fibre improved their gut health, which keeps inflammation down naturally.

4. Sustainable Weight Loss Is Possible and Easier on a Plant-Based Diet

One of the most troubling midlife symptoms for many women is the way they seem to shapeshift during their 40s.

Gravity seems to pull every ounce of fat from the top half of your body into your belly and thighs, which results in the much-dreaded pear shape.

Our weight loss motto here at Vegan Susy is ‘More Plants: Less Pounds,’ and by following our three core pillars for success, it is entirely possible to dodge the jelly belly that seems to sneak up during the 40s.

A low-fat, plant-based diet is high in fibre, which naturally results in sustainable weight loss and long term weight control.

5. A Plant-Based Diet Is Good for Heart Health

Cardiovascular disease is undoubtedly the top cause of death in the UK. Risk factors include a high-fat diet, stress, excess weight, and physical inactivity. Hormonal changes that take place during menopause place women into a high heart disease risk zone.

One of the greatest plant-based diet benefits for women over 40 is that it can boost cardiovascular health. Instead of consuming excess cholesterol and fat that contributes to the hardening of arteries and places strain on the heart, a healthy plant-based diet results in better heart health.

6. A Plant-Based Diet Can Keep Your Skin Looking Younger

Most of us start to notice our skin a lot more after we turn 40. We are bombarded with a multitude of advertisements for skin creams that promise to turn back the clock.

While some of them may help, the best way to maintain younger-looking skin is to eat a healthy plant-based diet, get enough sleep, and exercise regularly.

Evidence shows that following a healthy plant-based diet can slow the skin’s aging process because a vegan diet is high in antioxidants.

A 2020 published study concluded that a whole food plant-based diet contributed to ‘healthier, younger-looking skin.’

7. Lower the Risk of Some Cancers With a Plant-Based Diet

It is often only when we reach midlife that we start to feel more vulnerable about our health. Women, in particular, need to be especially vigilant and regularly undergo routine breast examinations and pap smears to detect potentially serious conditions as early as possible.

While these routine precautions are vital, following a plant-based diet can further decrease the risk of developing cancer by 25%! But just how is that possible?

It turns out that fruits and vegetables don’t only taste good; they also contain properties that:

Decrease inflammation and disrupt the formation of cancer.
Protect the body from damage since they are high in phytochemicals.
Reduce specific types of cancer, including colorectal and breast cancer, since plants are naturally high in fibre.

8. A Plant-Based Diet Puts a Lid on Hot Flushes

As we have seen from studies of women entering perimenopause in other cultures, hot flushes are not necessarily a natural part and parcel of reaching midlife.

Following a low-fat vegan diet that includes plenty of soy can decrease hot flushes by a staggering 95%!

This uncomfortable symptom that can set in during perimenopause while women are in their 40s is also linked to more serious health issues like osteoporosis and cardiovascular disease.

Hot flushes may also result in night sweats and disrupted sleeping, which perpetuates the cycle of feeling tired during the day.

In a 12-week study, participants who consumed a low-fat vegan diet not only reported a significant reduction in the occurrence of hot flushes, but they also lost an average of 2.9 kg (6 ½ pounds)! More Plants: Less Pounds.

Frequently Asked Questions

Can a plant-based diet make you look younger?

A whole-food, plant-based diet can help you look younger, provided that you follow a healthy eating plan. Remember that various factors contribute to a healthy complexion. Adequate sleep, regular exercise, limited sun exposure, and how much water you drink each day also play a significant part in maintaining good skin health.

Is it too late to become vegan in my 40s?

It’s possible to transition to a food plant-based diet at any stage of life! The Academy of Nutrition and Dietetics endorses plant-centred eating plans for individuals of all ages.

How do I fight belly fat after 40?

Switch to a whole-food, plant-based diet and let your food do the fat-fighting for you. A healthy diet, along with a positive mindset and regular exercise, will soon send your stubborn belly fat packing for good!

How does a plant-based diet help with menopause symptoms?

A plant-based diet can reduce hot flushes, improve sleep, and balance hormones, making menopause more manageable.

Can a vegan diet really aid weight loss for women over 40?

Yes! High-fiber, low-fat plant foods help with sustainable weight loss and prevent stubborn belly fat.

Conclusion:

Turning 40 doesn’t have to be scary if you know what to expect and support your body’s changing needs.

By following a nutritious plant-based diet, you can avoid the dreaded midlife bulge and sail through the start of menopause with far fewer uncomfortable symptoms.

It really is possible to live your best life and flourish after 40!

💚 "Happy Plant-Based Eating & Exercising!" 💚

Plant-Based Susy

Plant-Based Nutrition Professional & Weight Loss Coach

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