Veganism: A Lifestyle Change Beyond Diet

Vegans change more than just their diet. Ethical vegans avoid wearing or using animal products, such as wool, leather, and products tested on animals. They may also avoid visiting zoos, circuses, or animal farms. Some vegans also change their diet for health reasons, as a vegan diet is associated with weight loss, better blood sugar control, and a decreased risk of heart disease and certain types of cancer. However, it is important to be mindful of potential nutritional deficiencies when switching to a vegan diet, such as vitamin B12, calcium, and iron.

Vegans avoid wearing animal-derived materials like wool and leather

Some vegans might continue to wear animal-derived clothing they already owned before they transitioned to veganism. However, many vegans are uncomfortable with the idea of wearing animal products, even if they did not purchase them new. For these vegans, wearing leather and wool is unacceptable because it still represents the exploitation of animals, even if the items were bought second-hand.

Vegan fashion offers numerous alternatives to animal-derived materials, and these alternatives are often more sustainable and environmentally friendly. For example, organic cotton is grown without harmful chemicals, improves soil quality, and uses less water than wool production. Linen is another durable and vegan alternative that becomes softer and stronger with use, and it is non-allergenic, requiring fewer pesticides and fertilizers than other crops.

Vegan fabrics are versatile and environmentally sound, and they do not involve cruelty to animals. By choosing vegan fashion, individuals can make a statement against the exploitation of animals for clothing and contribute to a more sustainable future.

They also avoid using products tested on animals

Vegans do not only change their diet, but also avoid using products tested on animals. Ethical vegans avoid harming animals, so they refrain from using cosmetics, personal care, and household cleaning products that have been tested on animals.

The terms "cruelty-free" and "vegan" are not interchangeable. "Cruelty-free" refers to products that are not tested on animals, whereas "vegan" products do not contain any animal-derived ingredients or by-products. This means that a product can be vegan but not cruelty-free, or cruelty-free but not vegan.

For example, a vegan product may not contain any animal ingredients, but it could have been tested on animals. On the other hand, a cruelty-free product may not have been tested on animals, but it could contain animal-derived ingredients such as honey, beeswax, or lanolin.

To ensure that a product is both vegan and cruelty-free, individuals can look for certifications such as the Leaping Bunny Program or the Vegan Society's sunflower trademark. These certifications indicate that a product has not been tested on animals and does not contain any animal-derived ingredients.

It is important to note that the labels "cruelty-free" and "not tested on animals" are not regulated by the U.S. Food and Drug Administration (FDA). Therefore, it is crucial to research the ingredients and the company's practices if a product does not carry these certifications.

Vegans may need to take supplements to avoid nutrient deficiencies

Vitamin B12 is commonly found in animal-sourced foods, such as meat, dairy, and eggs. As vegans do not consume animal products, they are at a higher risk of vitamin B12 deficiency. This can cause unexpected weight loss, tingling in the hands and feet, memory problems, and soreness of the mouth and tongue. It can also lead to megaloblastic anaemia. Vegans can combat this by taking a B12 supplement or eating foods that have been fortified with this nutrient, such as enriched yeast extracts, breakfast cereals, and plant milk.

Vitamin D3 is another nutrient that is more readily available from animal sources. Known as the 'sunshine vitamin', vitamin D can be produced by the body through sun exposure. However, if sun exposure is limited, it is important to get vitamin D from food or supplements. Cholecalciferol (D3) is the type of vitamin D found in animal-sourced foods, and it is more effective at raising blood levels of the vitamin than the plant form, ergocalciferol (D2). Vegans can get vitamin D2 from supplements, mushrooms, and fortified foods, but they may also need to take a vegan vitamin D3 supplement.

Omega-3 fatty acids are important for maintaining healthy cells and protecting the heart by shielding against heart disease and stroke. While omega-3s can be obtained from plant sources such as nuts, seeds, and plant oils, the body can only convert a small amount of this into the forms it needs, namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). As DHA and EPA are primarily found in animal-based foods, vegans may need to take an omega-3 supplement, such as algal oil, to ensure they are getting enough of these important fatty acids.

Iron is another nutrient that is more easily absorbed by the body when it comes from animal sources. Heme iron, found in meat, is much better absorbed than non-heme iron, which is commonly found in plant foods. Non-heme iron is also more difficult for the body to absorb due to the presence of antinutrients in plant foods. Vegans can still get enough iron by consuming plenty of non-heme iron from plant sources, but they may need to increase their iron intake, as it is generally recommended that they consume twice the amount of iron that non-vegans do.

In addition to these nutrients, vegans may also need to supplement their diets with creatine, carnosine, and taurine, as these compounds are primarily found in animal-based foods.

They may experience an energy boost from cutting out processed meat

Vegans may experience an energy boost from cutting out processed meat. Processed meats like bacon, sausages, hot dogs, and deli meats are often loaded with saturated fats and cholesterol, which can raise levels of low-density lipoprotein (LDL)—the "bad" cholesterol that blocks arteries and hampers circulation. By removing these foods from your diet, you can improve blood flow and endurance, not just during exercise but also in your daily life.

Wellness experts and coaches from Ski Vertigo have seen how these dietary changes can benefit people preparing for high-altitude sports or challenging treks. They state that reducing processed meat intake improves circulation, boosts energy levels, and enhances stamina, aiding the body in functioning more efficiently.

In addition to the cardiovascular benefits, a vegan diet can also provide an energy boost by increasing your intake of fibre-rich fruits, vegetables, whole grains, and healthy fats from nuts and olive oil. These foods promote cardiovascular health and can help you feel more energized throughout the day.

It's important to note that a vegan diet is not just about removing meat from your meals. It also involves avoiding all animal-based products, including dairy, eggs, and honey. Vegans often adopt this lifestyle for ethical reasons, such as caring for animals and reducing their environmental impact.

Making the switch to veganism can be challenging, and it's crucial to ensure you're still meeting your nutritional needs. A well-planned vegan diet can provide all the necessary nutrients, but it requires careful planning due to the limited food choices available.

In conclusion, while vegans may experience an energy boost from cutting out processed meat, it's important to approach this dietary change with an open mind and a commitment to educating yourself about nutrition to ensure a healthy and balanced vegan lifestyle.

A vegan diet can lead to a more regular, healthy bowel pattern

Vegans change a lot more than just their diet. They may also change their clothing, cosmetics, and household products to ensure that they are not using anything derived from animals. Ethical vegans avoid wearing wool and leather, and using products that have been tested on animals.

Plant-based diets are typically high in fibre, which is a non-digestible substance. Fibre adds bulk to the stool, which helps to increase the frequency of bowel movements and makes stools softer and lighter. This is why people on a vegan diet may experience more regular bowel movements.

However, it is important to note that not all vegan diets are created equal. A vegan diet that is high in refined foods, saturated fats, and inflammatory substances such as refined sugar, highly-refined grains, and artificial dyes, may not have the same positive impact on gut health.

It is also important to increase fibre intake gradually when switching to a vegan diet to avoid constipation, excessive gas, and other tummy discomforts.

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