Health Benefits of Plant-Based Milk During Menopause

Why Consider Plant-Based Milks During Menopause?

Menopause is a natural phase of life that brings significant hormonal changes. During this transition, many women seek dietary adjustments that can ease their symptoms. One promising option is plant-based milk. But what exactly are the benefits?

Exploring Different Types of Plant-Based Milks

There’s an array of plant-based milks available, each with unique benefits:

• Almond Milk: Low in calories but rich in vitamin E, which can nourish your skin during hormonal changes.

• Oat Milk: Contains beta-glucans that can help stabilise blood sugar levels and keep your energy sustained.

• Soy Milk: A popular choice for its phytoestrogens, which mimic oestrogen and might help manage symptoms like hot flashes.

• Coconut Milk: Rich in healthy fats, it supports heart health and provides a creamy texture that’s delightful in drinks.

• Cashew Milk: A great source of magnesium, aiding in relaxation and improved sleep patterns.

• Rice Milk: A hypoallergenic option suitable for those with nut allergies, providing easy digestion and a subtly sweet flavor.

• Hemp Milk: Packed with omega-3 and omega-6 fatty acids, promoting heart health and reducing inflammation.

Why Choose Plant-Based Over Cow's Milk?

As hormones fluctuate during perimenopause, many women experience increased sensitivity to certain foods, including dairy. Cow's milk has been linked to inflammatory responses, which can exacerbate symptoms like bloating and mood swings. In contrast, plant-based milks are generally easier to digest and can help mitigate inflammation.

Moreover, the lower levels of saturated fat in most plant-based milks compared to cow's milk can benefit heart health, a significant consideration for post-menopausal women.

7 Tips to Introduce Plant-Based Milk into Your Menopause Diet

1. Start Slowly: Begin by replacing one cup of cow's milk with plant-based milk in your daily routine to allow your taste buds to adjust.

2. Try in Smoothies: Blend your favourite fruits with almond or soy milk for a nutritious breakfast that masks any initial unfamiliar taste.

3. Use in Cooking: Substitute plant-based milk in recipes for sauces, soups, or baking. It's an easy way to make your favourite dishes plant-friendly. We loved this Oat milk cookbook here because it introduced the oat milk easily into everyday dishes and drinks. if you are a novice to cooking with plant milk or wonder how it delivers on flavour then this book is the one for you!

4. Explore Flavours: Experiment with flavoured plant-based milks like vanilla or chocolate, which may be more appealing than plain varieties.

5. Check Fortification: Choose fortified options that include essential vitamins and minerals such as calcium and vitamin D.

6. Go Cold: Enjoy iced drinks made with plant-based milk on warmer days, making it a refreshing choice.

7. Join a Community: Engage with forums or social media groups focused on plant-based eating to share recipes and tips.

Embarking on a plant-based journey during menopause could yield many benefits, from reducing discomfort to promoting overall health. By embracing these alternatives, you might just discover a new favourite way to nourish your body during this transformative time in life.
Just remember that small introductions are the best way forward, as all bodies are different, and some may react to certain plant milk. If you notice any changes, stop with that particular plant-based milk immediately and trial an alternative.

Our Strawberry, Almond & Nut Butter Smoothie

We enjoyed blitzing this Strawberry, Almond and Nut butter Smoothie
Its become a 'Flourish' kitchen favourite for those early starts!

Prep Time 5 minutes

Total Time 5 minutes

Servings 2

Ingredients

• 2 cups frozen strawberries

• 2 ripe bananas roughly chopped

• 5-6 blueberries

• 2/3 tea cup unsweetened almond milk

• 8 ice cubes

• 1 tablespoon/ 15ml almond butter or peanut butter

• 1tsp/ 5ml flax seeds

• Vanilla extract - a few drops

• Pinch of ground ginger

Instructions

• Combine the frozen strawberries, bananas, blueberries, almond milk, vanilla extract, flax seeds and ginger, ice cubes, and optional almond/ or peanut butter in a blender.

• Blend on high speed until the mixture is smooth and creamy and lump-free.

• Pour the smoothie into glasses or drink and enjoy immediately, or make it in your portable smoothie maker like this one here and take it with you on the go! Final option store in a covered jar in the refrigerator for up to 24 hours. We like these bottles here because they are leakproof and great for storing juices as well as these smoothies.

• Enjoy!