Vegan Diet: My Journey To Feeling Better

A vegan diet is a plant-based diet that includes vegetables, grains, nuts, and fruits, and foods made from plants. It excludes meat, dairy, and eggs. A vegan diet can be a healthy choice, offering several benefits such as weight loss, increased energy, improved skin and gut health, and reduced disease risk. Many people who adopt a vegan diet report feeling better both physically and mentally. They experience improved digestion, increased energy levels, better sleep, enhanced mood, and reduced inflammation in the body. Additionally, a vegan diet can lead to a reduction in migraines and improved mental health, including reduced anxiety and depression.

More energy

A vegan diet can help you feel more energised in a number of ways. Firstly, a plant-based diet is likely to improve your sleep quality. Sleep-enhancing brain chemicals such as serotonin, tryptophan, and melatonin are found in many vegan foods, including kale, bananas, and oats. On the other hand, meat and animal products can worsen sleeping conditions like obstructive sleep apnea, which disrupts sleep.

With a better night's sleep, you're likely to feel more well-rested and energised the next day. This is certainly the case for John Junior, who, after switching to a more plant-based diet, felt he had "more energy and felt less fatigued". He also felt lighter and more alert and even described himself as feeling "human" again.

The link between veganism and energy is unclear, and there is no "real science" to prove that people have more energy when they go vegan. However, this increased energy may be a result of a healthier diet overall, especially if a vegan diet helps you avoid sugary treats and processed foods. These options raise your blood glucose (sugar) quickly, leading to sharp spikes and crashes, which can leave you feeling tired.

A vegan diet can also help you avoid nutrient deficiencies, which can cause fatigue and low energy levels. For example, vegans can get enough omega-3 fatty acids, which help control blood pressure and reduce the risk of plaque build-up in the arteries, by eating flax seeds and walnuts.

Finally, a vegan diet may also improve your gut health, which can have a positive impact on your energy levels. A fibre-rich vegan diet can lead to a diverse microbiome full of helpful bacteria, which can improve your digestion and overall health.

Improved mood

A vegan diet can improve your mood and mental cognition. This is because a vegan diet improves the bacteria in your gut, and these bacteria produce many of the active hormones in the brain. A plant-based diet is rich in fibre, which is the food that gut bacteria need to thrive. This results in the body being able to produce mood-enhancing hormones more efficiently.

Research shows that cutting out meat and dairy is a mood booster. Meat-eaters have a higher intake of arachidonic acid than vegetarians, and diets high in arachidonic acid can alter the brain and disturb mood.

People who have switched to a vegan diet have reported feeling less weighed down, less sad, and having a new hunger for life. They have also reported feeling calmer and more placid.

A vegan diet can also improve your sleep, which in turn can improve your mood. Sleep-enhancing brain chemicals such as serotonin, tryptophan, and melatonin are found in many vegan foods, including kale, bananas, and oats.

Better sleep

A good night's sleep is essential for our health and well-being. Sleep deprivation has been linked to obesity, high blood pressure, and Alzheimer's disease. A vegan diet has been shown to improve sleep quality and duration, offering several benefits that promote a restful slumber.

Easier Digestion

One advantage of a plant-based diet is that it is generally easier to digest. Vegan meals are often packed with fibre-rich fruits, vegetables, and pulses, which promote healthy digestion and reduce the risk of constipation. This, in turn, can help you sleep through the night without digestive issues interrupting your rest.

Anti-Inflammatory Effects

Vegan diets are typically rich in anti-inflammatory foods like fruits and vegetables, which can help reduce inflammation in the body. This is beneficial for sleep as inflammation can cause joint pain and disrupt your sleep.

Nutrient Content

A well-planned vegan diet provides essential nutrients that support sleep. For example, almonds and brazil nuts are rich in magnesium, a natural relaxant that helps deactivate adrenaline. Additionally, foods like almonds, bananas, and whole grains contain tryptophan, an amino acid that aids in the production of serotonin and melatonin, crucial hormones for regulating sleep.

Health-Conscious Choices

Vegans tend to be more health-conscious, which can positively impact their sleep. They may be more likely to prioritise sleep and address sleep issues. A vegan diet also naturally excludes processed foods, which have been linked to poorer sleep quality.

However, it is important to note that a vegan diet does not automatically guarantee better sleep. "Vegan" foods can still be high in refined sugar, which can disrupt sleep patterns. Additionally, a poorly planned vegan diet may lead to nutrient deficiencies that can negatively affect sleep. For example, a deficiency in vitamin B6 has been linked to poor sleep and insomnia. Therefore, it is crucial for vegans to ensure they are getting a variety of nutrients and not relying solely on "vegan" junk food.

Weight loss

A vegan diet can be an effective way to lose weight. Research shows that individuals consuming plant-based diets (PBDs) tend to have lower body mass indexes (BMIs) than those consuming non-PBDs. This is likely due to the fact that a vegan diet tends to be lower in calories, fat, and saturated fat, and higher in fiber.

A literature review published in Frontiers in Nutrition found that a PBD is a beneficial approach to improving health, particularly in obese patients. The review concluded that benefits of a PBD include weight loss, improved cardiovascular health, lower blood pressure, and improved glucose metabolism.

A 2015 meta-analysis of clinical trials also found significant weight loss among individuals assigned to a PBD. The review found that participants randomized to some type of vegetarian diet lost an average of 2.02 kg more than those assigned a non-vegetarian diet.

Additionally, a vegan diet can make it easier to stick to a calorie deficit due to the high volume of fiber-rich foods, which help you feel full and satisfied throughout the day.

• Focus on whole foods: Prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, vitamins, and minerals, and can support weight loss and overall health.
• Practice portion control: Even when consuming plant-based foods, it is important to be mindful of portion sizes to ensure you are not overeating and hindering your weight loss goals.
• Optimize protein intake: Include various plant-based protein sources such as legumes, tofu, tempeh, and seitan to aid in satiety and preserve lean muscle mass.
• Understand the role of fats: Incorporate healthy fats such as avocados, nuts, seeds, and plant-based oils in moderation. These provide satiety and contribute to overall satisfaction with meals.
• Balance macronutrients: Aim for a balanced distribution of complex carbohydrates, proteins, and healthy fats. This supports sustained energy levels, promotes fullness, and aids in weight management.
• Prioritize physical activity: Engage in regular physical activity, including strength and resistance activities, to enhance weight loss and maintain lean muscle mass.

It is important to note that weight loss is not just about restricting calories but also about the types of food you are consuming. A vegan diet can be a healthy and effective way to lose weight, but it is crucial to ensure you are getting all the necessary nutrients and not relying solely on processed vegan foods.

Improved gut health

A vegan diet can improve gut health and digestion. The bacteria in your gut have a significant impact on your health, affecting your digestion, immune system, and metabolism. A standard diet promotes the growth of some harmful bacteria, but a vegan diet, rich in fibre, can lead to a diverse microbiome full of beneficial bacteria.

A high-fibre diet is essential for optimal digestion and a healthy gut. A vegan diet, rich in whole foods, fibre, and plant-based sources of protein, can be an excellent way to improve gut health. Plant-based diets are high in insoluble and soluble fibres, which are essential for digestive health and can help reduce the risk of heart disease.

The positive impact of a vegan diet on gut health can be rapid. Studies have shown that switching from a meat-based diet to a plant-based one can result in significant changes in gut bacteria within just a few days. This can lead to improved digestion and overall gut health.

A vegan diet can also help reduce constipation, which is a common issue, especially during times of stress or changes in routine, such as the coronavirus pandemic. The high fibre content of a vegan diet can help promote regular bowel movements and improve overall digestive health.

In addition, a vegan diet can help curb cravings and improve weight management. By including more plant-based proteins and fibres, you can stay satiated for longer and maintain stable energy levels throughout the day. This can help reduce snacking and improve overall gut health by giving your digestive system a break between meals.

To maximise the benefits of a vegan diet for gut health, it is important to focus on whole foods and fibre-rich options. While the occasional vegan cheesecake or french fries are okay as a treat, a diet based on processed vegan food may not provide the same digestive benefits.

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