Four Things I Would Do If I Was Starting My Perimenopause Vegan Journey Again
- Anna Pelzer
- Mar 7
- 7 min read
Updated: Mar 23
If you’re in the middle of your perimenopause journey and you’re anything like most of my clients, you probably feel like you’ve tried everything to help ease your symptoms.
Maybe you’ve tried talking to your doctor or trying to eat better, but you’re still struggling with symptoms.
Or maybe you’re at a complete loss as to what to do and where to even start!
With so much conflicting information out there, it can be really hard to know what the ‘right’ thing to do is to ease your menopause symptoms like hot flashes or weight gain.
I’ve been where you are before! On my own menopause journey, I struggled with weight gain, anxiety, thinning hair, and debilitating fatigue before I figured out exactly how to support myself and my symptoms.
In this episode, I’ll share exactly what I would do if I were starting my perimenopause journey again.
If you feel like you need more support on your menopause journey, then my one-on-one coaching may be just what you need! In just 12 weeks, you’ll be able to say goodbye to all of those frustrating menopause symptoms and finally feel your best!
Tip 1: Eat More Leafy Green Vegetables
The first thing I would do if I were starting my perimenopause vegan journey again would be to eat three or more servings of green vegetables daily.
Although I always knew that greens were important—if I went a day without them, I’d feel “off”—I didn’t always prioritize them in my younger years. Dark green leafy vegetables are packed with nutrients that offer huge benefits, especially during menopause, when women become more susceptible to chronic inflammation.
Here are some reasons why eating an abundance of green leafy vegetables is so beneficial for managing menopause:
They Reduce Chronic Inflammation. Chronic inflammation is a common issue during menopause and can worsen symptoms like joint pain, bloating, and fatigue. Green leafy vegetables, like kale, spinach, and Swiss chard, are rich in antioxidants and are highly alkaline. They help neutralize inflammation, and can make a real difference in your symptoms.
They are Rich in Magnesium. Greens are abundant in magnesium, which plays a role in regulating hormones, helping to ease symptoms such as mood swings, hot flashes, and insomnia.
They Promote Detoxification. Greens are known for their detoxifying properties, helping the body eliminate excess estrogen and other toxins. This can help support hormonal health, support the liver, and ensure your body is functioning at its best.
They Support Bone Health. Dark leafy vegetables are excellent sources of calcium and vitamin K, which help support bone density. This is important because bone mass tends to decrease more rapidly post-menopause.
Here are some tips to start eating more green leafy vegetables right now:
Make a blended greens soup.
Add a few handfuls of spinach or kale to a smoothie.
Keep prepackaged, washed greens in the fridge for quick salads.
Try a greens powder to get in some extra servings. While I haven’t found any greens powders that are absolutely delicious mixed with water, you can try putting them into smoothies or mix with a bit of juice. And if I do find one that I love the taste of, I’ll be sure to share that with you in the future.
Remember that what works for one person may not work for another, so it’s important to do a bit of trial and error to find out exactly what works for you!
Tip 2: Pay More Attention to My Vegan Protein Consumption
Another thing I would do if I were starting my perimenopause vegan journey again would be to pay a lot more attention to my protein intake. A lot of vegan options at a restaurant involve leaving things off instead of replacing them. I remember one restaurant in Vancouver had a vegan option for a stirfry that involved leaving out the chicken, leaving off the sauce, because that had fish sauce, and even the rice had butter added so basically it ended up being a very plain bowl of fried veggies with maybe just a few grams of protein from the broccoli. This is a pretty extreme example, but I’ve also seen other options where the vegan protein is maybe a few edamame beans, or a spoonful of hummus. Perhaps this is because obviously not all restaurant owners are vegan or educated in vegan nutrition, but if the customers aren’t sure either, they may think they had dinner when they really just had a snack!
We’ve come a long way, but I remember one strategy in my vegan journey was to order two sides. A side of veggie sticks with a side of fries. A side of rice with a side of salad. You get the idea. And a lot of women tend to eat like this at home as well, just sort of lightly eating here and there but not really eating to properly fuel the body.
Eating sufficient protein is an important step on your menopause journey for many reasons besides muscles! (Although keeping our muscle mass shouldn’t be overlooked.)
Eating vegan protein is important for the menopause transition because:
Protein is important for the health of our hair, skin, and nails.
Our bone mass is one third protein, and post menopause we naturally become more susceptible to osteoporosis because estrogen is protective of bones.
Neurotransmitters like dopamine and serotonin are made from proteins, and deficiency can leave us feeling anxious or depressed.
One of the most asked questions I get about protein is how to tell if you are getting enough protein. If you are experiencing:
Low mood
Thinning hair
Fatigue
Brittle nails
Still feeling hungry after meals
Frequent illness
These may be signs that you need to boost your vegan protein intake.
Here are some tips to help you eat more protein now:
Incorporate non-GMO soy sources, like tofu, tempeh, or edamame. These sources are high in protein and all of the essential amino acids.
Try a bean paired with a whole grain (for example: refried beans with brown rice). By combining these two protein sources, you can
Consider a protein powder if needed. You can definitely get enough protein from food sources, but if you find it difficult, a vegan protein powder can help.
Tip 3: Prioritize Stress Reduction
Another thing I would do if I were starting my perimenopause vegan journey again would be to prioritize self-care and focus on reducing stress.
When I began perimenopause, I was extremely stressed with my work and it was definitely impacting my physical and mental health.
Stress reduction is crucial during menopause because it directly impacts how we experience symptoms like mood swings, sleep disturbances, and hot flashes. Managing stress can also prevent these symptoms from becoming overwhelming and help you feel more in control of your body and your life.
Stress reduction is important because:
It lowers cortisol levels: High cortisol can worsen menopause symptoms like weight gain and anxiety. It also lowers blood pressure and supports heart health.
It improves sleep quality: Stress often disrupts sleep, which is already a challenge during menopause. And when we can’t sleep, it can throw off all your best intentions to exercise or eat healthy.
It enhances emotional well-being: Reducing stress can stabilize your mood and help you manage your emotions.
One of the most asked questions I get about stress reduction is, “Do I need to meditate?”
While meditation is not the only way to reduce stress, it’s certainly an effective tool. And no, you don’t need to sit in uncomfortable positions or clear your mind entirely (which can feel impossible!). The forms I teach focus on simple techniques you can incorporate into your day-to-day life, with no pressure to “do it perfectly.” I have some guided meditations that you can check out on Insight Timer.
Here are some other ways to reduce stress:
Breathing exercises: Deep breathing can help activate the parasympathetic nervous system, helping you calm down quickly and reduce anxiety.
Physical activity: Gentle movement, such as walking or yoga, can release endorphins that improve mood and reduce stress.
Journaling: Writing down your thoughts can help clear mental clutter, allowing you to better process emotions and reduce stress.
Bring more pleasure into your life. Take time to revel in the things that make you feel good, whether that is mindfully eating a favorite food, moving to your favorite song, or spending time with a pet.
Finding what works best for you is key. Find something you look forward to doing. If you hate journalling or breath work, don’t force it. Try a mindful walk. One of my favorite practices is listening to a favorite song and just feeling the sensations in my body.
Tip 4: Get Support on My Journey
Another thing I would do if I were starting my perimenopause vegan journey again would be to seek support from a practitioner who specializes in menopause.
On my own journey, I spent so much time, energy, and money trying to get the help I needed, but most practitioners I saw dismissed my menopause concerns and my veganism. I felt misunderstood and left without the support I needed.
When I finally decided to take matters into my own hands, I began educating myself about nutrition, which eventually led me to become a nutritionist. I also learned how to meditate, which not only helped me manage my stress and provided significant relief for my symptoms, it also helped me feel more alive and experience more enjoyment in everyday life.
I don’t want you to have to go from doctor to doctor like I did.
Here’s what I’ve learned along the way: Getting support from someone who understands both menopause and a plant-based lifestyle can truly make all the difference.
Because I didn’t work with a menopause coach, I took it upon myself to learn everything I could about nutrition and menopause. Now, I use that knowledge to help others. Through my journey, I’ve learned how to:
Understand my body and its needs on a deeper level
Find peace and balance by combining the right nutrition and stress management techniques
Discover practical, plant-based solutions that truly work for menopause-related challenges
And I finally started to sleep better, experience fewer mood swings, and manage stress in a way that truly made a difference!
I want the same for you.
I’m here to help you navigate your menopause journey with the same insights and support!
Ready to Take the Next Step On Your Perimenopause Vegan Journey?
When it comes to menopause, there are definitely things you can start doing today to support your health. By focusing on nourishing foods, managing stress, and getting specialized support early in your journey, you can set yourself up for long-term relief.
If you’re ready to take control of your menopause journey and would like personalized guidance, join me in my one-on-one coaching program! We’ll work together to create a vegan menopause plan tailored to your needs and help you find relief from your symptoms with sustainable lifestyle changes.
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DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.
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