Vegan Periods: Keeping Cycles Regular On A Raw Diet

Raw vegan diets have become increasingly popular, with many women reporting that their periods have stopped after adopting this lifestyle. While some celebrate this as a sign of a clean body, medical professionals have expressed concern, arguing that there is no scientific basis for the idea that periods indicate the body is shedding toxins.

Proponents of the raw vegan diet claim that heavy periods are a sign of toxins in the body and that a non-menstruating body is a clean body. They argue that a raw vegan diet can help women stop or lighten their periods, which are often seen as a curse due to the associated pain, heavy blood flow, and mood swings.

However, doctors have pushed back against this notion, stating that periods are a natural part of female biology and that dieting to get rid of them is unhealthy. They warn that missing periods can put women at risk for bone loss and abnormal buildup in the lining of the uterus, which can become cancerous.

While there is limited research on the direct impact of raw vegan diets on menstrual cycles, it is well-established that any diet that leads to extreme caloric restriction can affect cycle length or stop menstruation altogether. Thus, it is crucial to ensure that a raw vegan diet meets daily caloric needs and provides a variety of nutrient-rich foods to support overall health and regular menstrual cycles.

Some women who have adopted a raw vegan diet report losing their periods for several months or even years. While this may be concerning to some, others embrace it as a sign of a healthier body. It is important to note that every woman's body is different, and the impact of a raw vegan diet on menstrual cycles may vary.

If you are considering a raw vegan diet or have already adopted one and noticed changes in your menstrual cycle, it is essential to speak to your doctor or a registered dietitian to ensure your nutrient needs are met and to rule out any underlying health issues.

How to balance your hormones

A raw vegan diet can be a great way to balance your hormones. Here are some tips to help you achieve hormonal balance:

• Eat a nutrient-rich diet: A raw vegan diet can be nutritious and support a regular menstrual cycle, but it is important to ensure you are getting all the necessary nutrients. Include a variety of nutrient-dense foods such as dark leafy greens, nuts, seeds, legumes, and fruits.
• Address nutrient deficiencies: A vegan diet may be lacking in certain nutrients such as zinc, iodine, iron, vitamin A, and omega-3 fatty acids. Consider taking supplements or including foods fortified with these nutrients to support hormonal balance.
• Manage iron levels: People on a plant-based diet may be at a higher risk of iron deficiency due to the body's reduced ability to absorb non-heme iron found in plants. Include iron-rich plant-based foods such as dark leafy greens, beans, legumes, and iron-fortified cereals. Additionally, consume vitamin C-rich foods like citrus fruits or bell peppers to enhance iron absorption.
• Reduce dairy intake: Dairy products can worsen endometriosis and contribute to heavier and more painful periods. Opt for plant-based milk alternatives and limit or avoid dairy to help balance your hormones.
• Include phytoestrogens: Phytoestrogens found in grains, seeds, and legumes can have a beneficial anti-estrogen effect. However, a very high intake can potentially impair ovulation, so aim for a moderate and healthy intake.
• Consult a healthcare professional: If you notice any changes in your menstrual cycle or other health concerns, consult a doctor or a registered dietitian to ensure your nutrient needs are met and your hormones are balanced.

Remember that everyone's experience may vary, and it is important to listen to your body and make adjustments as needed.

The effects of dairy on your period

Dairy is a major part of a well-balanced diet, but it can have adverse effects on the body during menstruation. Dairy products can cause bloating, gas, and diarrhea, according to Healthline. Consuming too much cheese or too many milk-based products during your period can cause period cramps to worsen.

Dairy products, particularly cow's dairy, typically make periods heavier and more painful because A1 casein can trigger a mast cell and histamine response. Dairy can also worsen endometriosis. However, A2 dairy, such as goat and sheep dairy, is usually fine and does not affect periods negatively.

Research suggests that dairy products may worsen hormonal acne. Additionally, dairy may have some influence on hormones, although the exact mechanism is unclear and may involve more complicated, underlying inflammatory pathways.

To maintain a well-balanced diet while avoiding dairy, it is important to find alternative sources of nutrients such as calcium, which is abundant in green leafy vegetables like spinach, cabbage, and broccoli, as well as beans, nuts, and whole grains.

The importance of iron

Iron is an essential nutrient in our blood. Women of childbearing age need up to twice the amount of iron that men need daily. This is because women lose a significant amount of iron through menstruation. Women can lose up to half a pint of blood during each menstrual cycle, and this blood loss can vary over a woman's lifetime due to factors such as changing contraceptives, the use of intrauterine devices, or certain medications.

Iron is particularly important for women who experience heavier periods, and it may be difficult to achieve adequate iron intake through diet alone. Even if a woman increases her consumption of iron-rich foods, such as meat, most health authorities recommend a safe upper intake of only 500g of red meat per week. Additionally, several factors must be present for the body to absorb iron effectively, such as a healthy digestive system and adequate amounts of nutrients like zinc, vitamin C, and B complex.

Iron deficiency can lead to impaired ovulation and amenorrhea (lack of periods), anovulation (irregular periods), or heavy periods due to low progesterone. It is important to note that a vegan or plant-based diet may not provide an adequate supply of iron and other nutrients such as zinc, iodine, vitamin A, and taurine. Therefore, it is crucial for those following a vegan or plant-based diet to ensure they are getting enough iron through their diet or supplements.

Iron supplements can be an effective treatment for iron deficiency during menstruation. When choosing an iron supplement, it is important to select one that is kind to the stomach and strong on absorption. Active Iron, for example, has been clinically proven to have twice the absorption rate of ferrous sulfate and can be taken on an empty stomach.

In summary, iron is a critical nutrient for women, especially those who are menstruating. Iron deficiency can lead to irregular periods or heavy bleeding, so it is important to ensure adequate iron intake through diet or supplements.

How to manage your calorie intake

A raw vegan diet can be a healthy and nutritious way to eat, but it is important to ensure you are consuming enough calories to support your energy needs and maintain a healthy weight. Here are some tips to help you manage your calorie intake on a raw vegan diet:

• Eat more high-calorie fruits: While it is important to eat a variety of fruits, focus on those that are higher in calories, such as bananas, sweet oranges, peaches, white nectarines, soursop, sapodilla, jackfruit, and mamey sapote. These fruits will help you meet your calorie needs without resorting to unhealthy, high-fat foods.
• Consume more nuts and seeds: Nuts and seeds are calorie-dense foods that can help you increase your calorie intake. Include a variety of nuts and seeds in your diet, such as almonds, walnuts, sunflower seeds, and pumpkin seeds. These foods also provide healthy fats, protein, and other essential nutrients.
• Use healthy fats: Incorporate healthy fats into your diet, such as avocados, olive oil, and coconut oil. These foods will help you increase your calorie intake while also providing essential fatty acids and other nutrients.
• Prepare calorie-dense meals: There are many raw vegan recipes available online that can help you create delicious and satisfying meals. Look for recipes that include calorie-dense ingredients, such as nut-based sauces, avocado-based dips, and fruit smoothies.
• Monitor your weight: Keep track of your weight to ensure you are maintaining a healthy weight for your height and body type. If you find that you are losing weight unintentionally, increase your portion sizes or add an extra snack or meal to your daily routine.
• Seek professional guidance: Consult with a dietitian or nutritionist who has experience with raw vegan diets. They can help you create a meal plan that meets your calorie and nutrient needs. They can also provide guidance on supplementing with vitamin B12, iodine, calcium, and vitamin D, which are nutrients that may be lacking in a raw vegan diet.

Remember, it is important to listen to your body and adjust your diet as needed. Everyone's calorie needs are different, so make sure you are eating enough to support your energy levels and overall health.

How to get your period back

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