Veganism

motiv8ed2motiv8

Today is day 1 of trying out veganism. I'm mostly interested in this change for general health purposes. I would love to hear any tips tricks or advice that anyone has to successfully do this!

livingleanlivingclean

What general health areas are you hoping to improve?
Have you planned your meals to get sufficient protein from a range of sources to make sure you get some of all the essential amino acids?

Alatariel75

Going vegan for health reasons is an interesting proposition. While it can be very healthy, it can also be very unhealthy, in that by limiting your food sources so significantly, you have to be way more careful to ensure you're getting your required macros and micros, whereas an omnivore with a varied diet often meets those markers by default. Have you studied up on what you will be getting from food compared to what you might need to supplement? Vitamin B12 is a big one - vegans often need to supplement that and it can be quite harmful to be deficient.

Nothing against going vegan, just wanted to point out that it isn't 'healthier' by default - it's actually a fair bit of work to make sure it balances.

SABoj

I've been vegan for 30 years. There aren't tips/tricks... but it is important to get the proper nutrients daily. My diet is filled with a blend of fresh fruits and vegetables, high-fiber grains and legumes, and complex carbohydrates.

Most weeks it's a mix of: rice, lentils, olives, eggplant, tomatoes, lemon, spinach, artichokes, asparagus, mushrooms, olives, green leafy vegetables, fresh herbs, chickpeas, nuts, carrots, squashes & fruit. Lots of great recipes out there to try too.

Feel free to add me for recipes & support. Good luck!

motiv8ed2motiv8

I have high blood pressure and while it has gone down some by working out constantly it's still not enough and I do not want to be on b.p medication. I eat veggies now but not nearly enough so really I just wanna up my veggie and beans up and lower he dairy and meats. Dairy usually makes me feel very bloated and not great anyway so I figure this could all around make me feel better. I have been researching for a few weeks now but I don't personally know anyone who is vegan so I only know what I've read or seen online. I will be taking b-12 and iron and I have been able to get more protein in than I anticipated which is good.

VintageFeline

It's unlikely veganism on its own will reduce your BP. Generally getting to a healthy weight if not already is what does it. If it's hereditary then it may not be possible to bring it down enough.

nowine4me

Black. Bean. Burgers! Yum

Old_Cat_Lady

Google: DASH diet.
It can help with blood pressure problems. Filled with potassium, calcium, and magnesium that can also help. Read a bit on it and you might pick up a bit or two of info that can help you.
I would not touch iron supplements without getting a blood test first since they can be very harmful. A multivitamin should have all you need. And careful with buying vegan packaged foods at stores. Some of them look like chemical factories.

dmkoenig

Nutritionfacts.org is a site run by Dr. Michael Greger that has hundreds of 3-5 minute videos talking about the science behind veganism. He has a strong point of view about the benefits of veganism so to many he comes across as an extremist but he presents a powerful argument. I'd recommend checking it out if you are interested in going down that path. Anecdotally, I have parents who have been vegan for about 10 years - my Dad is turning 89 this year and Mom 84 and they just returned from a trip to Europe (they live in California), still sharp as a tack. Their strict diet is a big part of their health equation.

Regarding high blood pressure, diet surely plays a big role. However, there is also a hereditary aspect as well. I eat minimal junk or meat, high amount of vegetables and fruits, very little pasta or breads and am very active but I've had to be on BP meds for nearly 30 years. Same story with another athlete I know who has completed multiple Ironman events and is also a healthy eater.

I'd recommend continuing to monitor your BP and if it's consistently at or above the borderline levels talk to your doc about BP medication options. There are a lot out there considered completely safe with little or no side effect.

Rhumax67

TheWJordinWJordin wrote: »

Google: DASH diet.
It can help with blood pressure problems. Filled with potassium, calcium, and magnesium that can also help. Read a bit on it and you might pick up a bit or two of info that can help you.
I would not touch iron supplements without getting a blood test first since they can be very harmful. A multivitamin should have all you need. And careful with buying vegan packaged foods at stores. Some of them look like chemical factories.

This. Especially the iron part--supplements can be dangerous unless you are really deficient.

dragon_girl26

TheWJordinWJordin wrote: »

Google: DASH diet.
It can help with blood pressure problems. Filled with potassium, calcium, and magnesium that can also help. Read a bit on it and you might pick up a bit or two of info that can help you.
I would not touch iron supplements without getting a blood test first since they can be very harmful. A multivitamin should have all you need. And careful with buying vegan packaged foods at stores. Some of them look like chemical factories.

I was going to suggest this also.
OP, do you have family members with high BP? It could be that the problem is partially heriditary, meaning that even a well controlled diet may not get you off the meds completely. I know the feeling...I'm in the same boat. I'd suggest the DASH diet before going vegan as DASH is designed for high BP and high cholesterol control.

OnthatStuff

dmkoenig wrote: »

Nutritionfacts.org is a site run by Dr. Michael Greger that has hundreds of 3-5 minute videos talking about the science behind veganism. He has a strong point of view about the benefits of veganism so to many he comes across as an extremist but he presents a powerful argument.

Nutritionfacts.org for the win! I found out about that site while watching a documentaries on Netflix this past weekend. Dr. Greger was interviewed on 2 of the 3.

I think I'm close to taking a similar path as well. Good luck with the change @motiv8ed2motiv8.

Old_Cat_Lady

I think McGreggor is simply an animal rights activist disguised as a healthy guru. I don't want to steal this thread but I had to state this. Don't trust those internet doctors too much.

motiv8ed2motiv8

Maybe the dash is the way to go, thank you all for your insight!

dragon_girl26

Ah, here is the link I wanted to post earlier (but couldn't from my phone):
Information from the Mayo Clinic's website on the DASH (Dietary Approaches to Stop Hypertension) Diet:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

VintageFeline

Nutrition facts who notoriously aren't factual at all.

I'm glad you've found a way to move forward OP.

Lavelle1980

motiv8ed2motiv8 wrote: »

Today is day 1 of trying out veganism. I'm mostly interested in this change for general health purposes. I would love to hear any tips tricks or advice that anyone has to successfully do this!

You've made a great choice. My only advise is to maybe supplement with B12 or B complex vitamins. B12 is mostly found in animal products so this is something you'll be missing. Invest in some books such maybe by Dr. Neal Barnard is a great start.

Find a good support group. The challenge is not easy but it's worth it.

RhiRhi1984

Agree. He's fantastic. You can follow him on FB. Also get on Pintrest and create a board. Start flipping over stuff and looking at labels. You can do it! You can add me if you like. I'm 4 days in and feeling great.

littlebabekitty

Great choice been vegan for almost a a year was able to lose 40 pounds already after giving birth, feeling great like a teen again. Blood work fantastic. No more acne and stomach problems. Add me i have open diary

Darrin100366

I have been on a Whole Food Plant Based journey for over 2 years and besides dropping over 40 lbs I 'm no longer on meds for a chronic back injury sustained 18 years ago!!

I no longer miss diary, fish or meat, and even my craving for bacon has dissipated

I recommend watching- "Forks over Knives", "Vegucated" as well as "What the Health" to give you an insight and few pointers.

As had been said before Nutritional facts.org is a good website, and also try You Tube for WFPB / Vegan shopping recipes.

The internet provides a global resource to assist you on your way.

I wish you well

Anyone please feel free to add me