Healing through Veganism
The American Academy of Nutrition and Dietetics (AAND) emphasizes that “well-planned vegetarian, including vegan, diets are both healthful and nutritionally adequate.” Recent research highlights that plant-based diets, including veganism, offer numerous health advantages, aiding in both the prevention and treatment of various diseases. AAND asserts that a vegan diet is appropriate for individuals of all ages and stages of life, stating that “vegetarians and vegans exhibit a lower risk of certain health issues, such as ischemic heart disease, type 2 diabetes, hypertension, specific cancers, and obesity.”
According to Leslie Durso, a vegan chef and food allergy expert from Marina del Rey, CA, adopting a vegan diet provides a healthier, more natural eating lifestyle. She explains, “Your body understands how to process it—plants are easily digestible and provide essential nutrients your body requires.” Plants are rich in vitamins, minerals, antioxidants, phytonutrients, and fiber, all of which contribute to preventing and addressing common health problems.
In contrast, a diet lacking vital nutrients can severely affect your health. The Journal of the American Medical Association cites that “dietary factors were linked to a significant number of deaths resulting from heart disease, stroke, and type 2 diabetes.”
“There is a wealth of research indicating that plant-based diets can prevent heart disease, diabetes, and cancer for a variety of intriguing reasons related to how phytochemicals in these plant foods interact with the body,” states Ashley Boudet, ND, a wellness consultant and co-author of The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp & Physically Fit. She elaborates that plants supply micronutrients, vitamins, minerals, and macronutrients such as carbohydrates, fats, and proteins. The real power in disease prevention lies in the micronutrients, which help restore balance within the body.
The Digestive Connection
Fiber is a crucial macronutrient, and Boudet notes that animal products generally lack fiber. She states, “Gut health issues often stem from insufficient plant fiber in diets.”
In addition to fiber, certain nutrients found in plant-based diets nourish beneficial bacteria that support a balanced microbiome. Reinfeld explains that “B vitamins, magnesium, calcium, iron, potassium, vitamin C, vitamin E, vitamin K, beta-carotene, and phytochemicals all possess anti-inflammatory properties that benefit the microbiome and digestive health.”
Durso continues, “When you consume kale, your body instinctively knows how to utilize every vitamin and break it down.” She adds that plants inherently have greater fiber, antioxidants, plant compounds, and vitamins, making digestion easier. A high-fiber diet assists in eliminating waste and promotes overall health. It helps individuals feel satiated, maintain regular bowel movements, and prevent disease through reduced bodily inflammation.
Regrettably, many individuals experience digestive disorders. The National Institutes of Health reports that digestive diseases affect between 60 to 70 million Americans, with gut-related issues like food allergies, irritable bowel syndrome (IBS), gallstones, ulcerative colitis, and Crohn’s disease prevalent.
“A well-planned, high-fiber diet like veganism can support the health of the gut lining and may diminish the risk of allergic reactions to foods,” Durso highlights. She further notes, “Numerous benefits arise from adopting a whole-food, plant-based diet for gut health, including the enzymes and probiotics present in the stomach.”
Reinfeld identifies dairy as a primary trigger for food allergies. He mentions that “Individuals with lactose intolerance could greatly benefit from pursuing a plant-based diet rather than relying on medications like TUMS for digestive discomfort.” He adds that eggs and gluten can also cause allergies or intolerances. “Nevertheless, gluten is more easily managed due to the abundance of gluten-free options, and the variety of plant-based choices has never been broader.”
However, optimal gut health extends beyond mere digestion. Many experts connect gut well-being to overall health, with studies indicating its potential to impact and enhance conditions such as heart disease, cancer, diabetes, rheumatoid arthritis, and other autoimmune disorders.
Durso observes, “We are discovering how gut health influences both brain function and overall body health. While it was once thought the brain was central to bodily functions, we are now considering the possibility that the gut might actually serve as that focal point.”
Feeding Your Gut Health
When discussing the digestive system, it’s crucial to construct and maintain a healthy microbiome, which can be achieved through fermented plant foods, according to Boudet. “Plants have inherent anti-inflammatory properties due to phytonutrients that promote balance, as well as vitamins and minerals essential for managing inflammation. Without these nutrients, soothing inflammation becomes more challenging.”
Boudet explains that individuals often find it difficult to eliminate foods, particularly those that satisfy them (like cheese), which could be contributing to their negative reactions. “The body’s response can resemble an addiction,” she indicates. “Transitioning away from such foods and incorporating nutritious, digestible plants can be a gradual journey. While it may take months to remove allergenic foods, people ultimately enjoy a broader variety of options.”
Inflammation is a natural part of the body’s healing process, so a certain degree of inflammation is normal. In terms of inflammation management, Boudet identifies three critical components:
1. Nutrition D: Many individuals (even meat-eaters) are often deficient in vitamin D from food sources and should consider supplements. Vitamin D is vital for guiding other nutrients to achieve balance. Few foods naturally present vitamin D, but it can be found in fatty fish, beef liver, egg yolks, and some mushrooms.
2. Healthy Fats (such as omega-3): In a plant-based diet, healthy fats primarily derive from seeds like flax, hemp, and chia, which offer a significant omega-3 supply. Various plants (including greens) contain small amounts of these omega-3 fatty acids. It’s essential to prioritize food sources over supplements (aside from Vitamin D) and consume a diverse range of plants.
3. Probiotics (or maintaining a healthy microbiome): “Fermented vegetables like kimchi and sauerkraut represent a growing focus within plant-based cuisine and its nutritional philosophy,” remarks Reinfeld. He includes cultured beverages (such as kombucha and kefir) and plant-based yogurts on this list. One ingredient used in crafting homemade plant-based cheese is rejuvelac, created from sprouted wheat berries to impart a tangy, cheesy flavor.
The Joy of Veganism
Beyond the health advantages, a plant-based diet can foster a profound sense of joy.
Reinfeld shares, “For me, the greatest joy in eating vegan is minimizing suffering in the world through my daily choices. Sharing this knowledge through our business gives us the feeling of contributing to a more sustainable future, strengthening our connection to purpose and passion.”
Boudet expresses similar feelings, saying, “Transitioning to a fully plant-based lifestyle brought unexpected spiritual fulfillment. I now feel more connected to the earth, nature, animals, and everything around me.” She also shares this joy with her family. “I enjoy eating more than I ever have, especially since my husband is a chef who loves to cook. Additionally, it’s wonderful to see our children enjoy plant-based foods and engage with gardening—pulling up carrots and broccoli allows us to discuss the origins of our food and our relationship with nature.”
Durso adds, “Undertaking a vegan diet not only heals your body but also nurtures your mind, bringing you peace—you’re aligning your eating habits with nature, benefiting the environment, animals, and your health.”
What’s the Difference?
The term plant-based can encompass various interpretations, such as consuming mostly plants alongside some animal products like meat, poultry, fish, eggs, and dairy. It can also refer to a vegetarian diet (primarily plant-based without meat, poultry, or fish, but including some animal products such as eggs and dairy) or a vegan diet (entirely plant-based, eliminating all animal products).
Regardless of which dietary path you choose to follow, they all center around the intake of an array of fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. While embracing a vegan diet can offer health benefits, such diets typically contain higher amounts of fiber and lower levels of saturated fat and salt, they do, however, require some planning. This is crucial for balancing a vegan meal to ensure an adequate intake of protein, iron, calcium, and vitamin B12.
Nourish Your Way to Health
When it comes to healthy aging, nutrition undeniably plays a significant role. However, several other essential factors also contribute to a long, healthy, and fulfilling life. We have developed a simple acronym to help you remember these factors so that you can easily incorporate them into your daily routine. Our philosophy is summed up in the word NOURISH:
N is for Nutrition. What we consume lays the foundation for a healthy body. Prioritize excellent nutrition to protect and strengthen your well-being.
O is for Oxytocin, the “happiness hormone.” You can engage in daily activities that stimulate this hormone in your brain, such as exercising, connecting with nature, and practicing meditation.
U is for “Use It or Lose It.” It’s never too late to enhance your physical strength or mental agility. Your body is designed to move regularly, and the advantages of physical activity, whether gentle or strenuous, are outstanding for maintaining optimal function.
R is for Relationships. Cultivating meaningful social connections is increasingly crucial. Sharing your story and being open to others through service can provide essential support for the soul.
I is for Intention. Living with intention means being mindful and present in your actions and making proactive life choices. Be clear about your values and vision, and act in alignment with them.
S is for Sleep. Sleep serves a critical function: a daily reset for both body and mind. Regular circadian rhythms, or sleep-wake cycles, are vital for regulating all hormonal and metabolic functions in the body.
H is for Hydration. Water is essential for life! It is the primary remedy for fatigue, sinus issues and allergies, dry skin, headaches, heart palpitations, constipation, muscle cramps, indigestion, and many other common ailments.
