How To Be A Healthy Vegan

Whatever your reasons for choosing a vegan diet there are some points to keep in mind to ensure you don't become deficient in certain nutrients or develop preventable health conditions.  

Some simple blood tests can help you monitor levels of vital nutrients such as B12, Iron, Ferritin (iron stores) and Vitamin D.  These nutrients are more likely to be deficient on vegan diets and they have a huge role in optimal health, especially in regards to nervous system function, mental health, thyroid function, immunity and energy levels.  You can get these levels checked with a Naturopath and use quality supplements to support ideal levels.  While supplements are a good option they can't replace eating whole foods which contain a wide array of nutrients working in synergy.  

Many vegan packaged products can be highly processed and nutritionally deplete, so cooking from scratch as much as possible is ideal.  Focus on a variety of vegetables and include healthy fats at each meal - avocado, olives and olive oil, coconut oil/milk/cream, chia and hemp seeds/oil.  A good quality fermented pea/rice protein powder may also be beneficial.  

Soaking or fermenting legumes/nuts/seeds/grains is also important to reduce phytic acid which otherwise can bind and reduce absorption of essential nutrients such as zinc and iron - these are vital for optimal skin and hair, immunity, hormones and mental health.  

Vegan diets can end up being high in grains, omega 6 and soy products and low in bioavailable protein and essential fatty acids.  This dietary pattern can contribute to inflammation, digestive issues, mineral deficiencies, hormonal imbalances, mental health issues and weight gain.  When choosing soy products look for organic fermented products such as tempeh, miso and tamari and be mindful of not consuming too much soy, due to the effects it can have on hormonal balance.

While many people initially feel amazing on a vegan diet, this may not be true for everyone long term.  Removing processed foods from our diets and eating more vegetables will make anyone feel better compared to a standard western diet, but a totally plant based diet may not support optimal health and energy in the long term.  Deficiencies can take a while to become apparent and symptoms can be subtle at first - maybe a little less energy, a little extra weight, a little more anxiety, a slightly longer menstrual cycle.

I love the ideals of veganism however if it becomes detrimental to your own health and quality of life, we have to ask ourselves if it is worth it?  Please be open to the idea that you may need to alter your diet if your health depends on it.  I know personally how much of a challenge this can be, to change your beliefs and mindset on something you've fully invested in for years.  I experienced worsening health after 6 years as a vegan and it took me many months from thinking of including some eggs until I actually did!  A hard thought to overcome was feeling that I'd failed somehow if I stopped following a vegan diet.

One huge change I noticed after including some animal foods again is that I actually felt properly satisfied after meals.  I used to be a little bit hungry all the time, or hungry after an hour of eating while I was vegan.  Constantly snacking is not great for our blood sugar - a well balanced meal with adequate protein and fats should keep you satisfied for at least 3-4 hours.

Adequate protein and fats are especially important for womens hormones which regulate ovulation (a key indicator of health, and super important whether you want to have children or not), mood and weight.  During their reproductive years, women on a plant based diet will likely find it hard to sustain optimal iron levels long term without supplementing.

From my own experience and the many books and research articles I've read, I believe we need some amount of animal foods in our diet for optimal long term health.  This is human nature and how our bodies are designed to function well.  Of course most people could do with eating more veggies and a MOSTLY vegetable based diet is great, but a small amount of traditionally farmed products from healthy animals are also required.   Of course living responsibly and treading lightly on our environment are also important and you can still do this while consuming some sustainably raised animal products.

The foods we eat everyday have a huge impact on our health and wellbeing, and has to be considered in any health issue.  If you feel it might be time to add some animal products back into your diet, just start small with whatever you feel comfortable with and listen to any cravings you are experiencing. 

Everyone is metabolically different and many feel great on a vegan diet for different amounts of time - this is why it's so important to listen to how you are feeling to work out the right food choices for YOU.  Try not to be caught up in sticking 100% to a particular way of eating if it doesn't suit you - the only diet and lifestyle you should be sticking to is the one that makes YOU feel great!

If you'd like to check your blood levels or work on any health concerns I'd love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

PLEASE NOTE - This article isn't intended to offend anyone or start an argument - it's to help make you aware of possible deficiencies so you can treat or prevent them, and encourage everyone to take notice of how they feel and not ignore any signs your body is giving you. 

Top 5 Causes Of Hair Loss In Women

Hair loss is a surprisingly common symptom reported by women in clinic, and can understandably cause much distress.  While some hair loss is normal, if you feel you are losing extra hair or have noticed your hair has become thinner, there are a few underlying factors which may be contributing.

IRON

Low levels of iron or iron stores (ferritin) are very common in women, and may be relevant to you if you have also been feeling fatigued and have lowered immunity.  While the specific way iron causes hair loss is not well established, it has been shown to be deficient in women with hair loss, and I have seen improvements in hair growth when iron levels are improved.  You can read more about iron here.

THYROID FUNCTION

Many women have under-active thyroid function, and just having your TSH tested with your GP does not rule out thyroid issues.  While your TSH could be in range, your other thyroid hormones (T3 & T4) could be less than ideal.  Your thyroid influences many processes in your body including metabolism and how you build up and break down cells (anabolism and catabolism) - including hair cells!  It's thought that thyroid hormones have an influence on the hair follicles and subsequent growth cycles.  Low iodine, low iron, stress and chemicals can all impact thyroid function over time.  While low thyroid function is more commonly seen, increased thyroid function can also result in hair loss - again demonstrating how our bodies like to be in balance!

ZINC

Low zinc levels may also contribute to hair loss.  Zinc is essential in many different processes throughout the body, and due to soil depletion of minerals, there is less of this vital mineral in our foods.  Vegetarians or those consuming lots of grains and legumes may  be more at risk of deficiency - as plant compounds in these foods (phytic acid and lectins) can bind to and reduce zinc absorption.  Other signs of zinc deficiency include increased infections, poor skin healing and white spots on nails.

CORTISOL

Excess or low cortisol can impact hair growth and loss.  Excess cortisol is produced during more acute stress, while low cortisol can occur after chronic stress - resulting in adrenal fatigue.  Cortisol also impairs thyroid function and can contribute to other hormonal imbalances.  Stress management is one of the most important tings we can practice daily to support our hair and total body health!  A saliva test with multiple samples over one day can give you the best view of your cortisol pattern - which should be high in the morning and low at night. 

PROGESTERONE AND ESTROGEN

Low progesterone is a common finding in clinic which can underly hair loss and changes in mood.  An imbalance between estrogens, progesterone and testosterone can create a range of symptoms from painful periods, increased PMS, weight gain and hair loss.  These imbalances can develop over time from stress, medications, chemicals and a poor diet.  Using a saliva test is the best way to assess your hormone levels and work on correcting any imbalances.

**NOTE - Excess hair growth can also be contributed to hormone imbalances, most commonly excess testosterone and insulin resistance.  This type of imbalance is common in PCOS (polycystic ovary syndrome).

If you'd like to investigate the reasons you are losing hair, I'd love to help you find the cause.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Have You Had Your Iron Checked?

While iron is important for men and women, it is especially important for women as we are losing iron every month during our reproductive years!  Iron requirements are also increased during pregnancy and breastfeeding, and low levels are associated with increased risk of infection and low birth weight.  Teenage females also require more as they are going through extra growth and have started menstruating.

Low iron is one of the most common deficiencies I see in clinic.  Are you experiencing any of these symptoms?

• Fatigue

• Dizziness

• Poor memory or concentration

• Hair loss

• Shortness of breath

• Infections / Poor immunity

• Ridged or brittle nails

• Pale skin, lower eyelids and poor capillary refill

• Low mood

• Restless legs

Iron is essential for transporting oxygen around our bodies, supports muscle function and is also involved in producing energy.  Our immunity relies on iron to function optimally as does our ability to convert thyroid hormones to the active form. 

Reasons your iron may be low include - 

• Heavy periods (possibly caused by a hormonal imbalance)

• Pregnancy and/or breastfeeding

• Eating minimal or no red meat

• Vegetarian or vegan diet

• Digestive issues, gluten intolerance, IBS, polyps etc which reduce your ability to absorb iron

• Antacid use or low stomach acid production

• High intake of flour, grains and legumes, coffee, tea or wine. These contain phytates or polyphenols which can bind and inhibit iron absorption

• Underlying infection, inflammation or bleeding

• Regular blood donation

• Worm or parasites which can cause gastrointestinal bleeding

• Heavy metal toxicity, especially lead, or high copper levels (commonly related to low zinc)

TESTING

An iron studies blood test will show you levels of your blood iron and also your iron stores (ferritin).  Ideally your blood level should be over 15 umol/L while ferritin should be over 100 ug/L.  Ferritin can be falsely increased if there is inflammation or infection present, and recent dietary intake can impact test results, so it’s best to do a fasting blood test.

If you have had blood tests that are ‘fine’ but you don’t feel ‘fine’, please see a Naturopath who can give you ideal levels to aim for, rather than just being in the test range which is quite large.  Many women have been told their results are fine, even though they are right at the low end of the range, which is definitely not ideal for feeling great! 

It’s also good to take into account your hemaglobin and red blood cell levels, as these will also decrease with insufficient iron.  

TYPES OF IRON

HEME – animal meat (containing hemaglobin)                                               15-35% absorbed

NON HEME – plant foods (vegetables, spinach, legumes, nuts)                  2-20% absorbed

Non Heme iron is impacted more by other foods in the diet, such as phytic acid (flours, grains, legumes, nuts, seeds) and polyphenols (black tea, coffee, wine) which inhibit absorption. 

Including both types of iron and eating foods away from coffee/black tea/wine as much as possible, and sprouting/fermenting/soaking grains, legumes and nuts to reduce phytic acid, will help you to support optimal iron absorption.   Consuming vitamin C foods such as citrus, capsicum and broccoli can also help increase non heme iron absorption.

Having not eaten red meat for many years, I’m currently having this dilemma – trying to include some meat again or having to take a supplement indefinitely!  I believe it’s best to get as much nutrition as possible from quality foods, as it’s the combination of all the nutrients, and probably other compounds that we aren’t even aware of yet, that make food superior to supplements, which are usually synthetic compounds.  

However, quality supplements do have a place and are a great way to help increase low levels.  It’s good to get your levels checked once or twice a year if you are prone to having low iron, or if you’re supplementing – just to check the supplements are helping and to check you still need supplements, as too much iron is not ideal either! 

Getting your levels checked is also a great way to determine if you are including enough iron in your diet, as the ideal amount to include will vary between women.

Many pharmacy iron supplements can cause constipation and nausea, and are not the most absorbable forms of iron, so it’s best to ask your Naturopath for a good quality supplement.  It’s best to take iron away from other minerals such as zinc, and to take on an empty stomach if tolerated. Good quality iron supplements will also contain vitamin C to help improve absorption.

If you would like to have your iron tested and assess any other areas of your health, I'd love to help you. 

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.