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4 Vegan Fitness Myths Debunked: Can You Really Get Fit on a Plant-Based Diet?

It’s a common misconception that you can’t be strong, get fit, and build muscle on a vegan diet. This belief prevents many people from fully embracing the lifestyle, especially those who want to improve their bodies and work out regularly.

Fortunately, many of these common beliefs are false, and we’re here to bust these myths and give you more confidence than ever in the vegan diet.

Many professional athletes thrive on a vegan diet, such as NFL player Cam Newton and bodybuilder Nimai Delgado.

The Journal of International Society of Sports Nutrition has also published studies that illustrate how a vegan diet can meet athletes' energy and nutrition needs.

Key Takeaways

Many people avoid a vegan diet due to myths and misconceptions
You can effectively reach your fitness goals on a vegan diet.
A balanced, varied vegan diet optimizes both performance and recovery.

Debunking 4 Common Vegan Fitness Myths

Plenty of myths surround the vegan diet and lifestyle, with many pertaining to fitness in particular. Some of the most common ones include:

1. You Can’t Get Enough Protein on a Vegan Diet

Many believe meat and animal products are the only way to get adequate protein. Meat is indeed high in protein, but so are plenty of plant-based sources.

Things like beans, quinoa, nuts, lentils, tofu, and more are high in good-quality protein. A balanced diet will include several of these protein sources each day, and you’ll get enough.

Those who want to build muscle may focus more on protein than others, and there are ways to do that as a vegan.

For example, we can debunk this myth by these simple methods:

A bowl of quinoa topped with black beans, broccoli, and tahini dressing offers 25+ grams of protein.
A small handful of almonds is six grams of protein, while a smoothie with pea protein powder offers 20-30 grams, depending on what you add.

Not only is it easy to get enough protein, but many are a complete protein, meaning you’re getting all nine essential amino acids in a serving.

2. Vegans Lack Energy For Intense Workouts

Like the misconception about protein, many believe a vegan diet doesn’t offer enough energy to sustain long, intense workouts.

If you can’t push yourself, you won’t progress very fast. However, the truth is that carbohydrates are the body’s primary energy source, not meat or protein, and a balanced vegan diet is rich in carbs.

Whole grains, fruits, and veggies all have good carb content. You can tailor your diet to help you achieve your goals.

TIP: My favorite go-to pre-work out meal

oatmeal with banana slices and almond butter. Of course, you can swap for any of your favorite nut butters. This will help you stay full and provide that slow-releasing energy to help you last longer.

3. Vegan Diets Don’t Provide Enough Nutrients For Recovery

When building muscle and getting stronger, recovery is just as important as the work itself.

During recovery, your muscles repair themselves, and your body recoups. Without proper recovery, your next workout can be rendered ineffective at best and dangerous at worst.

While your body does need protein to help recover, a balanced diet of fresh, whole foods also provides a host of important vitamins and minerals.

Recovery is aided by the abundant anti-inflammatory compounds found in plants.

For example, turmeric’s active compound is curcumin, which helps reduce muscle damage. Omega-3 fatty acids, found in chia seeds and walnuts, support joint health and recovery.

Good post-workout snacks also include bananas and coconut water, which provide potassium and electrolytes. Spinach and lentil soup is another option to combat iron depletion, especially for endurance athletes.

According to the Journal of the Academy of Nutrition and Dietetics, plant-based diets are associated with lower markers of inflammation, thus providing greater and faster recovery.

4. You Can’t Build Muscle Without Animal Products

Many people take the protein argument a step further and insist that even though you can get protein on a vegan diet, it’s not as good. This is also false. You'll get what you need as long as you maintain a balanced diet with varied protein sources. Soy and pea protein, for example, have high effectiveness and bioavailability.

Chia seeds, spirulina, hemp seeds, nutritional yeast, tofu, and quinoa are all examples of complete proteins. This means they contain all nine essential amino acids.

A 2019 Sports Medicine study found no difference in muscle growth between plant and animal sources when the total intake was matched.

Practical Tips for Thriving on a Vegan Fitness Journey

Whether vegan or not, setting and achieving fitness goals requires planning, discipline, and good choices. Here are some easy tips to consider when embarking on your vegan fitness journey:

Start strong. You don’t have to jump into six days a week of intense workouts, but you should start strong on the nutrition front. Build balanced meals with healthy, whole foods and plan to ensure you’re getting enough.
Supplement well. While you should not rely on supplements alone to keep you healthy, they can greatly help you get fitter and stronger. Some good supplements for vegans include B12, omega-3, vitamin D, and creatine. Creatine is not essential, but it can support faster muscle growth.
Stay hydrated. Proper hydration is essential for both performance and recovery. Poor hydration can lead to fatigue, reduced focus, and impaired recovery, among other issues. It can also increase your risk of injury, especially during higher-intensity workouts. Ensure you always have a water source with you, and consider supplementing electrolytes.

FINAL THOUGHTS

Getting fit and chasing your goals requires commitment and dedication, no matter your diet or lifestyle. However, reaching whatever heights you desire on a vegan diet is more than possible.

The myths surrounding protein, energy, muscle growth, and more on a vegan diet are misconceptions.

You can get incredibly fit on a vegan diet with the right balance of whole foods, varied protein sources, adequate calorie intake, and healthy recovery. Not only will you get fit and strong, but you’ll feel amazing every step of the way.

Guides, Nutrition

Nutrition for Vegan Equestrians: What to Eat for Energy and Strength in the Saddle

All equestrians have heard it at least once: “All you do is sit there!” Often misunderstood, equestrians know just how much more is involved in riding horses than “sitting there.” It takes strength, endurance, perseverance, and mental grit. It’s hard work, but it’s always worth it.

This topic is especially close to my heart as an avid and passionate show-jumper. I bought my first horse as an unbroke youngster and I've worked incredibly hard over the years to train him myself and bring him to the point of success.

It's important to me that I maintain my own health, strength, and performance level so I can always give both of my horses my best. I want to improve year over year, move up, and see better results - I can only do this by prioritizing peak physical and mental fitness.

Good nutrition is crucial for consistent success and progress, whether you’re a casual rider or compete at high levels. The good news is that a plant-based diet offers incredible, sustainable energy to keep you going for a 30-minute trail ride or an all-day competition.

Read on to learn more about nutrition for vegan equestrians and how to keep up with your equine partner.

Key Takeaways

Riding horses takes more strength and energy than most people think.
Eating right is the best way to ensure fun and success in the saddle.
Keeping yourself energized and alert is essential for safety.

Understanding the Nutritional Needs of Equestrians

While all athletes, weightlifters, and gym-goers must focus on fitness and nutrition, the needs and demands of an equestrian are unique. We use our entire body to navigate the world on our horse, with core strength at the center of it all. We must ensure proper nutrition to meet the intense physical demands of riding:

Engaging in varied activities such as grooming, lifting heavy equipment, and riding, which each rely on different muscle groups.
Higher Caloric Need. For those riding frequently and intensely, caloric needs will be higher. Plant-based foods tend to be lower in calories, so you should ensure you eat enough and focus on calorie-dense foods. Needs will differ based on length, intensity, and riding frequency.
Core strength is essential for balancing every aspect of your ride. A protein-rich diet will ensure you always build core strength and maintain muscle.
Flexibility. Depending on the discipline, many equestrians must put their bodies in various positions, some more natural than others. Flexibility is crucial to maintaining the correct body position without straining muscles and joints.

Building Core Strength Through Nutrition

Equestrians cannot underestimate the importance of core strength. While you should build strength in all areas of the body, focus your nutrition on supporting muscle health, growth, and repair. To do this, consider the following:

Protein. The vegan diet is rich in protein sources, including lentils, beans, tofu, quinoa, and more. Ensure you consume enough protein every day, and ideally, some with each meal. It’s also crucial to eat a variety of protein sources to ensure you’re getting a complete amino acid profile.
Healthy Fats. Do not fear fats when they come from the right place. The fats from avocados, nuts, and seeds are essential for optimal muscle function and recovery. The omega-3s are also vital in fighting inflammation.
Magnesium. Foods like spinach, pumpkin seeds, and black beans are high in magnesium and can help with the constant muscle contraction and relaxation associated with riding.
Antioxidants. Fruits like blueberries and blackberries are high in antioxidants, which support muscle recovery and reduce soreness. The less sore you are, the better you will perform for your next ride!

While nutrition is at the core of building core strength, the exercises you do are also crucial. While there are plenty of core-building things you can do in the gym, you can also work those abs while you ride - which you're doing anyway! My trainer encourages our whole team to ride without stirrups for at least ten minutes each ride. Especially for those that ride many times each week, your strength and balance will build quickly if you commit to this.

Enhancing Stamina and Endurance

Many riding disciplines require strong stamina and endurance. Whether it’s hours on the trail or a long course of jumps, you must be ready to maintain your strength and balance. This is why it’s crucial for equestrians to adequately fuel themselves before an intense ride. You can build stamina and endurance through regular exercise, but nutrition plays a role, too:

Carbohydrates. Consuming an adequate amount of carbohydrates before a ride will help sustain your energy and slow muscle fatigue. Whole grains, oats, and brown rice are good sources of complex carbohydrates that digest slowly.
Timing. Carbs are essential before and after your ride. They help sustain energy and support muscle recovery. For example, a banana and almond butter are great pre-ride snacks, while a whole-grain wrap with hummus and tofu is perfect post-ride.
Hydration. Hydration is of the utmost importance when you’re out riding, especially if it’s a hot, sunny day. Dehydration can not only hinder performance, but it can become dangerous. Mental sharpness suffers if you become dehydrated while in the saddle and are more prone to costly mistakes. Ensure you always have access to water and consider supplementing it with some electrolytes or amino acids.

Navigating a Long Day of Riding on Little Sleep

We all know that sleep is essential, but sometimes, it’s just not that easy. This is especially true for those who ride competitively—the days are long and the mornings early. Between chores, grooming, course walks, and warm-ups, the days can easily stretch beyond 12 hours.

If you’re running on fumes but must compete, consider these tips:

Energy-Boosting Snacks. Nuts, seeds, and dried fruit are easy to keep on hand and will give you a little energy boost throughout the day.
Caffeine. If you need a bigger boost, a small cup of coffee or other caffeine source earlier in the day can help. Be careful not to consume too much, however or you may feel jittery with a crash later in the day.
Electrolytes. Stay fueled and hydrated with electrolytes throughout the day for more sustained energy.
Power Naps. We all know that horse shows are their own world, and anything goes. Sleep in the Grand Prix lounge, on a tack box, or in your car! A 10-20 minute power nap can make all the difference. As an avid show jumper, I find power naps can make all the difference in the middle of a long day. It really helps me push through my courses, especially on days when I show both of my horses!
Stretching. Stretch early in the morning and as much as you can between rides. Staying limber will reduce muscle fatigue and help you maintain stamina.
Avoid Heavy Meals. While eating for fuel is essential, avoid heavy meals that will weigh you down, especially before riding.

FINAL THOUGHTS

Riding horses is fun and rewarding regardless of your experience level or chosen discipline. However, it also takes both physical and mental strength to do it well. The best thing you can do for yourself and your horse is take care of yourself.

Prioritize proper nutrition and good rest each day while caring for your mental health. You'll steadily grow stronger in the saddle by eating the right foods and focusing on the right muscle groups.

Wellbeing, Guides

Vegan Weightlifting: How to Build Strength on a Plant-Based Diet

Lifting weights is a great way to build strength, endurance, and muscle definition. It’s a common belief that you need high volumes of animal protein daily to maximize your weightlifting results, but this is untrue.

Not only is protein plentiful on a plant-based diet, but it offers many other benefits to weightlifters, including more energy and optimal recovery. As the vegan lifestyle and plant-based diet become more popular, we see multiple stories of successful, high-profile athletes who thrive on a vegan diet.

A great example of this is Patrick Baboumian. Vegan since 2011, he has won many strongman competitions and is outspoken about the benefits his diet offers him. Read on to learn more about how to build incredible strength on a vegan diet.

Key Takeaways

Weightlifting is a great way to build muscle, but you must eat right to support it.
A vegan diet has everything you need to build incredible muscle.
Eating the right combination of foods before and after working out is essential.

Vegan Nutrition to Support Weightlifting

Maintaining an all-around healthy and balanced diet with good variety is the most important thing. However, to support weightlifting specifically, you should focus on a few key things:

Protein. An essential ingredient when building muscle, vegan protein sources include lentils, beans, tofu, nuts, and grains like quinoa. Incorporating a good variety of protein sources into your diet is the best way to get a variety of amino acids.
Balancing Macronutrients. Protein, carbs, and fats are all required for optimal muscle repair and overall energy levels. It’s important to balance these three things and ensure each meal has each. Healthy fats can come from avocados, nuts, and various seeds.
Performance Supplements. While a healthy diet is your main goal, supplements can work wonders for boosting a workout and optimizing your results. Consider things like protein powder, BCAAs, creatine, and omega-3s. Those doing intense training would also benefit from extra iron.

How to Build Muscle on a Plant-Based Diet

Building muscle is the primary goal of many who lift weights regularly. There are many benefits to this:

1
Build physical strength, stamina, and endurance.
2
Improve bone density and joint health.
3
Enhance metabolic health.
4
Boost mental health and cognitive function.
5
Improve body composition and self-confidence.
6
Improve balance and flexibility.

Following a plant-based diet provides the perfect framework for successful weight lifting and muscle building. To optimize your workouts and subsequent recovery, consider the following strategies:

Daily Protein Goals. Those regularly lifting weights should aim for approximately 0.7-1 gram of protein per pound of body weight. However, this can vary depending on the length and intensity of their training routine.
Pre- and Post-Workout Nutrition. What you eat before and after a workout is equally important. Pre-workout, aim for carbs with moderate protein, such as a banana with almond butter. This provides fuel and minimizes muscle breakdown. Post-workout, eat a protein-rich snack or meal about 30-60 minutes later.
Amino Acids. Mix proteins throughout the day to ensure you consume a good combination of amino acids. Examples include beans with rice or oats with nut butter.

Essential Training Tips for Vegan Weightlifters

Like nutrition, the details of your workout matter greatly. Weightlifting to meet strength-building goals is not just about lifting something heavy a few times and hoping for the best. Weight training takes practice and finesse to get the results you want.

Consider the following tips to enhance your workouts and achieve the best outcomes:

Progressive Overload. This involves continually challenging your muscles by gradually increasing the weight, reps, and/or resistance you use over time. For example, increasing your weight by 5% every few weeks, consistently, will help you avoid a plateau in your progress.
Compound Movements. Compound movements work multiple muscle groups at once. While it’s also beneficial to zero in on a particular muscle group, compound movements are efficient for building overall strength. Examples include squats, deadlifts, rows, and bench presses.
Form and Consistency. Using the correct form in your movements prevents injury and maximizes the workout's effectiveness. Learning proper form is critical before you start weightlifting frequently and with intensity. Beginners are encouraged to work with a trainer or mentor before working out alone.
Prioritize Recovery. While many tricks and techniques exist to enhance and maximize your workout, recovery is perhaps the most important. Without adequate and quality rest, your muscles won’t repair and recover properly. Plan ahead to ensure you get a good night’s sleep every night. You can create bedtime routines to help with this, including dimmed lights, limited screen time, reading, etc.

Common Challenges and Solutions for Vegan Weightlifters

Regular weightlifting and muscle building are complex, long-term commitments that come with a few common challenges. Despite being common, there are easy solutions as long as you’re committed and prepared.

Meeting Caloric Needs. Overall, plant-based foods are lower in calories. For those who focus on building muscle, eat lots of calorie-dense foods like nuts, seeds, and whole grains to ensure you meet the energy requirements for high-intensity workouts.
Digestive Adjustments. Too much high-fiber food can cause bloating and discomfort, especially in those new to the plant-based diet. Consider slowly increasing your fiber intake and pairing fibrous foods with low-fibre options such as rice and beans.
Meeting Protein Needs. Frequent high-intensity workouts and lofty muscle-building goals require a high protein intake that many struggle with, vegan or otherwise. Consider adding a high-quality protein powder to your diet. Protein powder is great in smoothies, but you can get creative with baked goods, soups, homemade nut butter, etc.

Weightlifting is rewarding but challenging. If you’re new to building muscle, it’s best to take it slow and learn from someone more experienced before branching out independently. Don’t be discouraged by these common challenges; keep persevering, and the results will come.

FINAL THOUGHTS

Many believe that building substantial muscle is impossible on a vegan diet, but this is a myth. Vegan protein sources are as effective as animal protein and are even healthier in many ways. Regardless of your chosen diet, you must be committed and disciplined to achieve favorable results.

Focus on nutrition and rest to maximize your results. Take time to learn new movements and workouts and follow all safety precautions. A plant-based diet offers incredible, sustained energy and will help you build muscle fast while feeling great.

close-up of a person looking tired and pale, with cracked lips and hair loss.

Nutrition, Guides, Supplements, Vegan Supplements, Wellbeing

Vegan Vitamin B12 Deficiency: Signs to Watch Out For

In light of the rapid population growth and increasing pressures on the global food supply, plant-based diets prove to be a potentially healthier and more sustainable option.

Vegans exclude animal-derived foods and products from their diet. Choosing veganism goes beyond dietary patterns and reflect a philosophy whose goal is preventing animal exploitation and cruelty, especially in food production.

In addition, going vegan is often motivated by the positive benefits of a vegan diet for health and the environment, making it an appealing choice for many individuals.

Vegan diets are associated with a reduced risk for cardiovascular diseases, as well as other degenerative disorders. There are a plenty of scientific evidence about the health benefits of a vegan diet, including weight loss.

A well-planned vegan diet offers a wealth of health advantages and can allow you to meet your daily value for essential nutrients. However, plant-based foods are often lacking in vitamin B12, so vegans need to incorporate fortified foods or oral supplements in their diet to meet their B12 needs.

Vitamin B12 deficiency is prevalent in vegans due to the exclusion of animal products in their diet. This article will discuss the different symptoms of vitamin B12 deficiency and how it is treated.

Key Takeaways

Veganism has increased in popularity in recent years due to its numerous health advantages, and more and more people are adopting the diet.
Vitamin B12 deficiency has been found to be more common among vegetarians and vegans.
Vitamin B12 deficiency results in a wide range of symptoms, which can be treated with oral supplementation or vitamin B12 shots.

What Is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that some foods naturally contain. It is added to some fortified foods, and comes in the form of dietary supplements or medications.

Vitamin B12 is essential in proper brain and nerve function, red blood cell formation, and DNA production. Vitamin B12 is also needed to synthesize amino acids so the body can make use of them.

The two active forms of vitamin B12 are methylcobalamin and 5-deoxyadenosylcobalamin, which means they are readily absorbed by the body. Other forms of vitamin B12 have to be converted into these two forms to become biologically active.

Vitamin B12 status is assessed through a blood test. Normal vitamin B12 levels usually vary between methods and laboratories, but an indicator of deficiency is when the serum or plasma values fall below 200 or 250 pg/mL.

The recommended dietary allowance (RDA) for vitamin B12 is 2.4 micrograms for adults. Pregnant and lactating women have higher needs at 2.6 micrograms and 2.8 micrograms respectively.

Can Veganism Cause Vitamin B12 Deficiency?

Those who follow a strict vegetarian or vegan diet are at risk of vitamin B12 deficiency because vitamin B12 is primarily found in animal foods and products. The risk factors for deficiency goes even higher for pregnant vegans who are on a strict vegan diet. Unless you take vitamin b12 supplements or obtain B12 from reliable plant based food sources, you are at risk of deficiency for the vitamin.

How Long Does It Take to Become Vitamin B12 Deficient as a Vegan?

One study has shown that short-term cessation of vitamin B12 supplementation is well-tolerated by vegans who have an adequate vitamin B12 status.

In the study, a healthy vegan man in his mid-30s stopped taking vitamin B12 supplements for a couple of weeks. A gradual decrease of vitamin B12 serum levels was observed during the fifth week, and supplements were introduced again on the 16th week mark.

The study found that an interruption of over 8 weeks could result in suboptimal vitamin B12 status that can eventually lead to a deficiency.

Other online sources state that vegans can develop vitamin B12 deficiency in two years after beginning a plant-based diet, but symptoms may take five years or more to manifest. This is because the body stores vitamin B12 in the liver, which can last for a long time without supplementation.

Who Are at Risk of Vitamin B12 Deficiency?

A person is likely to develop vitamin b12 deficiency anemia and other deficiency symptoms for one or more of the following risk factors:

1
Older adults age 75 and above are at risk because their bodies don't absorb vitamin b12 as well as when they were younger.
2
Those who suffer from digestive system disorders and autoimmune diseases, such as celiac disease, type 1 diabetes, thyroid disease, and Crohn's disease, experience difficulty absorbing vitamin B12.
3
People who suffer from severe medical conditions, such as chronic pancreatic disease, inflammatory bowel disease, HIV, and ulcerative colitis
4
Those who had stomach or intestinal surgery such as gastric bypass surgery or weight loss surgery
5
Those who follow strict vegan or vegetarian diets, since vitamin B12 is mostly found in animal products.
6
Those who take certain medications such as metformin, proton pump inhibitors (PPI), histamine H2 blockers, and oral contraceptives
7
Heavy alcohol consumption or chronic alcoholism
8
A family history of vitamin B12 deficiency

Vitamin B12 Deficiency Vegan: Symptoms

Vegans are three times more likely to become deficient in vitamin B12 after the age of 60. In addition, women of all ages on plant-based diets are also more likely to have a deficiency.

Vitamin B12 deficiency can cause a wide range of symptoms. These symptoms usually develop gradually over a period of time but can worsen if left untreated.

Vitamin B12 deficiency can also develop in anemia and nerve damage. Here, we list and explain the potential signs of vitamin B12 deficiency that you should watch for.

Vitamin B12 Deficiency Anemia

Vitamin B12 deficiency anemia occurs when a person doesn't get enough vitamin B12 in his or her diet or when the body has trouble absorbing the nutrient. This results in the body not producing enough healthy red blood cells.

Vitamin B12 deficiency anemia is more prevalent in people who originated from northern Europe. Genetically, it is caused by a lack of in intrinsic factor, which is a type of protein created in the stomach.

Intrinsic factor is needed by the body to enable it to absorb vitamin B12. Without it, a type of vitamin b12 deficiency anemia called pernicious anemia can occur.

The inability to produce intrinsic factor in the stomach is due to several issues, including chronic gastritis, autoimmune diseases, or surgery to remove all or part of the stomach and the end of the small intestines.

It is important to note that vitamin b12 deficiency anemia goes hand in hand with folate deficiency anemia; so vegans need to take their folic acid intake in consideration when supplementing.

Neurological Symptoms

In severe cases of vitamin B12 deficiency, the brain and spinal cord could be affected by what's called subacute combined degeneration. This is a progressive degeneration of the spinal cord due to vitamin b12 deficiency.

Basically, the nerve fibers that control movement and sensations are damaged due to the deficiency, leading to symptoms such as weakness, tingling and numbness. The person suffering the deficiency may also experience irritability, drowsiness and confusion.

Psychological Problems

The occurrence of psychiatric symptoms due to vitamin b12 deficiency have been studied for decades. Symptoms include confusion and memory impairment, depression, hallucinations, and acute psychotic states. Other symptoms include paranoid delusions, anxiety insomnia, and manic states.

Vitamin B12 deficiency can also cause behavioral changes or changes in personality, irritability and agitation, apathy and impaired mental function, including dementia.

In elderly patients with Alzheimer's disease, mental changes associated with vitamin B12 deficiency include delirium and cognitive decline. This is why maintaining high vitamin b12 blood levels in the elderly is recommended.

People experiencing psychological symptoms related to vitamin B12 deficiency should consider testing for the deficiency. Vitamin b12 supplementation is required for patients suffering from the aforementioned symptoms.

Bear in mind that supplements can't replace standard treatment methods for psychological problems such as antidepressants and therapy.

Fatigue and Pallor

A lack of vitamin b12 can lead to anemia, presenting symptoms that often include fatigue and pallor. The symptoms of exhaustion and fatigue are more pronounced when you suffer vitamin b12 deficiency.

This is primarily due to the body's inability to produce healthy red blood cells that transport oxygen effectively. Aside from fatigue and pallor, other symptoms of vitamin b12 deficiency include the following:

1
Shortness of Breath
2
Dizziness
3
Weight Loss
4
Lack of Appetite
5
Sore Tongue & Mouth
6
Yellowish Skin

What Is the Best Vitamin B12 Deficiency Treatment?

Diagnosing vitamin B12 deficiency can be challenging because some people are asymptomatic or have symptoms that are similar to other nutritional deficiencies.

The best way to diagnose vitamin b12 deficiency is through a routine blood test, which include a complete blood count (CBC) and a test that measures vitamin B12 serum levels. A person is diagnosed with vitamin B12 deficiency if the vitamin B12 level in their blood is below 150 per mL.

Physical exams and a review of the patient's medical history is also done. In some cases, a bone marrow biopsy or an assessment of homocysteine levels are also conducted if the results of initial tests are unclear.

Vitamin B12 deficiency is treated with vitamin B12 injections, which are administered every other day for two weeks or more until symptoms improve. Patients may also be treated with vitamin B12 oral tablets, as well as nasal sprays or gels, if the deficiency is related to their diet.

The type of treatment for vitamin b12 deficiency depends on the underlying cause of the deficiency and whether it's causing neurological symptoms. Patients whose deficiency are due to reversible causes will be treated until the deficiency resolves. However, the treatment is longer and possibly indefinite if the cause of the deficiency is irreversible.

Another way to treat vitamin b12 deficiency is by making significant dietary changes. Incorporating more vegan sources of vitamin B12 as well as supplements in your diet can help treat the deficiency and prevent it in the future.

Final Thoughts

Vegans are more at risk for vitamin b12 deficiency than the general population. Vitamin b12 deficiency can happen if your diet doesn't include foods rich in vitamin B12, or if you're not supplementing your intake. This can lead to a wide range of symptoms including neurological and psychological symptoms, as well as anemia. The good news is, it is possible to meet your dietary requirements for vitamin b12 by consuming fortified foods and by taking oral vitamin B12 supplements.

Frequently Asked Questions

What is the fastest way to fix B12 deficiency?

The quickest way to treat a vitamin B12 deficiency is usually through vitamin B12 shots administered by a healthcare provider. Vitamin B12 injections result in the rapid replenishment of B12 in the body, especially for severe cases of deficiency, where neurological symptoms are present.

Vitamin B12 injections are often administered every other day for a series of weeks until symptoms have resolved. Note that the treatment plan depends on how severe the deficiency is and its underlying cause. Otherwise, oral supplements may be prescribed.

How can I raise my B12 level fast?

If you are deficient in vitamin B12 or think that you are not getting enough, the first thing to do is to make dietary changes. Incorporating vitamin B-12 rich plant based foods, such as fortified foods, breads, cereals and nutritional yeast, as well as taking oral vitamin B12 supplements can help you meet your dietary intake and prevent future deficiencies.

Can I treat B12 deficiency myself?

While you can partially take care of a mild vitamin B12 deficiency by making dietary changes, it is still critical to consult a healthcare provider to ensure you are getting proper treatment. A doctor should be able to determine the best course of treatment for your vitamin B12 deficiency. You probably will be tested to check your vitamin B12 levels, before being prescribed oral supplements or injections. The doctor will also be able to identify the underlying cause of the deficiency and recommend other ways to resolve it.

What form of B12 should vegans take?

Vegans can obtain vitamin B12 from fortified foods such as plant-based milks, nutritional yeast, breakfast cereals, meat substitutes, and vegan spreads and margarines. Another way to meet your vegan vitamin B12 requirements is to take B12 supplements in the form of tablets, sprays or lozenges. Vitamin B12 injections may be administered once a week for those who prefer their B12 supplementation in the form of shots.

Nutrition, Guides, Supplements, Vegan Alternatives, Vegan Supplements

Top Vegan Sources of Folate (Folic Acid)

Folate/, or Folic Acid, is the natural source of vitamin B9. It is water soluble and is found in many different types of food. Folate is an essential nutrient that plays a vital role in red blood cell production, DNA synthesis, and overall cellular function. Adults typically need 200 mg of folate a day. However, folate cannot be stored in the body, so needs to be consumed regularly to ensure we have enough.

Whilst many people are be able to achieve the needed amount of folate each day, some struggle. These people can consume folate in the form of folic acid, in fortified food or as a supplement, which is more readily absorbed than folate (85% as opposed to 50%).

Read on to learn more about the top vegan sources of folate.

Key Takeaways

Folate is essential for DNA synthesis, red blood cell production, and overall cell function.
Legumes, dark leafy greens, and citrus fruits are among the best vegan sources of folate.
Fortified foods and supplements can help ensure adequate folate intake, especially for those with increased needs.

Why is Folate Important?

Folate is vital for the regeneration and formation of new cells, for repairing DNA, and in supporting the formation of new blood cells. Folate is also known to help with cognitive function and potentially plays a role in reducing cognitive decline. It is also involved in lowering homocysteine levels which in turn lowers the chances of heart diseases.

Best Vegan Folate Sources

Legumes and Beans

Legumes and beans are the plant foods most abundant in folate. Lentils are a potent food for the vegan diet, not only being rich in protein but also having the highest amount of folate. One cup of cooked lentils provides 58 micrograms of folate, or 90% of the recommended daily value. Lentils are also rich in fiber and other micronutrients such as iron, potassium and magnesium. Regular consumption of lentils may also prevent heart disease, diabetes and obesity.

1 cup of cooked chickpeas contains 282 mcg, 71% DV. 1 cup of cooked Black Beans contains 256 mcg (64% DV), kidney beans contain 131 mcg (33% DV) whereas green peas contain 101 mcg (25% DV).

Leafy Greens

Leafy greens are another of the best plant sources of folate. 1 cup of raw spinach contains 58 mcg (15% DV). One cup of raw kale contains 19 mcg (5% DV), whereas one cup of raw swiss chard contains 14 mcg (4% DV). Increased consumption of cruciferous vegetables such as leafy greens, which are high in fibre, vitamin K, and A have a myriad of other health benefits too.

Asparagus

Asparagus is a delicacy loved by many people around the globe. In addition to its unique taste and texture, it contains a concentrated amount of vitamins and nutrients, such as folate. A half-cup serving (90 grams) provides 134 mcg of folate, or 34% of the DV. Asparagus is known to possess many antioxidants, antibacterial, and anti-inflammatory properties.

One serving of asparagus is also loaded with fiber, containing 6% of your daily needs.

Beets

Aside from adding aesthetically pleasing splashes of colour to your food, beets are also loaded with numerous important nutrients. They contain most of the potassium, manganese, and vitamin C that is needed per day, as well as 148 mcg of folate, which equates to about 37% of the DV.

Citrus Fruits

Aside from being rich in Vitamin C, citrus fruits also contain a good amount of folate. A medium-sized orange contains 55 mcg of folate (14% DV). A medium grapefruit contains 30 mcg of folate(8% DV), whereas one lemon contains 6 mcg of folate (2% DV).

Brussels Sprouts and Broccoli

Brussels sprouts are a cruciferous vegetable, closely related to broccoli, cabbage, kohlrabi and kale. They are bursting with high amounts of vitamins and minerals, including folate. One serving of half a cup of cooked brussels sprouts (78 grams) contains 47 mcg of folate, or 12% of the DV. They are delicious steamed, sauteed or roasted and pair well with any kind of nut or seed.

Broccoli is a popular vegetable loaded with essential vitamins and minerals including folate. One cup (91 grams) of raw broccoli contains roughly 57 mcg of folate, which equates to 14% of the DV. Cooked broccoli provides even more folate, with each half-cup (78-gram) serving providing 84 mcg ( 21% of the DV) Broccoli is best eaten lightly steamed and to retain it’s high folate content. A splash of lemon juice is also a tasty and healthy addition to this powerful and tasty vegetable.

Aside from folate, broccoli is also high in vitamin A, C and K as well as manganese.

Papaya

Papaya is a fruit native to southern Mexico and Central America. Papaya is a rich and juicy fruit loaded with folate; one cup of raw papaya contains 53 mcg, which equates to about 13% of the DV. Aside from folate, papaya is rich in antioxidants like carotenoids, potassium, and vitamin C.

Avocado

Avocados are incredibly popular throughout the world due to their rich, creamy/buttery taste and texture, as well as its impressive nutrition profile. Half of a ripe, raw avocado contains 82 mcg of folate, or about 21% of the recommended daily amount. Avocados are also high in vitamins K, C, and B6, as well as being rich in potassium. They are also high in monounsaturated fats, which are known to help protect against heart disease.

Performance Lab® NutriGenesis® Multi

Why consider a supplement?
While whole-food sources remain the gold standard for folate, circumstances like dietary restrictions, increased needs (e.g., pregnancy), or absorption issues may call for supplemental support.

Performance Lab NutriGenesis Multi for Women delivers 400 µg DFE of folate per serving (4 NutriCaps), meeting 100% of the Daily Value—making it an excellent option for plant-based eaters needing reliable coverage.

What sets this multivitamin apart is its NutriGenesis® technology, where vitamins and minerals are cultivated in a manner that mimics nature—resulting in highly bioavailable, better-absorbed, and more effectively utilized nutrients.

Designed specifically for women, its clean, vegan-friendly formula is free from common allergens and artificial additives, and also supports energy, mood, and overall vitality.

FINAL THOUGHTS

Making sure you have adequate amounts of folate in your diet is essential for your health and longevity. A well-managed and balanced vegan diet can provide all the folate that you need to thrive. By including healthy foods such as leafy greens, legumes, cruciferous vegetables, citrus fruits, avocados, and nuts and seeds in your diet, your daily folate needs can easily be met.

For vegans looking to bridge any folate gaps—especially in situations like pregnancy or higher nutritional demand, Performance Lab NutriGenesis Multi is a trustworthy, well-formulated supplement that complements your diet, not replaces it.

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Guides, Nutrition, Supplements

Increasing Stamina and Energy as a Vegan Athlete: Foods and Habits

Many athletes train for long hours and remain disciplined in all areas of their lives in the name of success and personal progress. This requires good nutrition and the proper habits to maintain the physical and mental state necessary for their chosen sport.

A plant-based diet offers many benefits for athletes looking to improve their stamina and energy. You can optimize your stamina and energy for maximum strength and performance with the right combination of diet, habits, and routine.

Key Takeaways

Nutrition goes a long way in supporting optimal stamina and energy.
Developing good habits will help athletes maintain consistent performance.
Mental health is just as important as physical when participating in regular high-intensity workouts.

Key Nutrients for Energy and Stamina

There are several key nutrients you should pay close attention to and ensure you incorporate them into your daily meals:

Protein. Protein is a nutrient that cannot be ignored as it’s an essential building block for your muscles. A protein-rich diet allows an athlete to maintain and consistently grow muscle mass and strength. It’s also essential to combine protein sources to ensure a variety of amino acids. Vegan protein sources include beans, lentils, tofu, quinoa, and even spirulina.
Carbohydrates. Carbs are necessary for sustained energy and can help you push through intense workouts. Focus on complex carbs like oats, sweet potatoes, and whole grains for slower digestion and a steady release of glucose.
Iron. Iron is vital for red blood cell production and supports the oxygenation of muscles. This is vital for endurance. Iron-rich foods include chickpeas, pumpkin seeds, and lentils. For optimal absorption, your iron source should always be paired with vitamin C - such as bell peppers or strawberries.
B12 and Vitamin D. Often overlooked, B12 is essential for red blood cell formation, and vitamin D supports immune function and bone health. These are critical for active individuals engaging in high-intensity workouts. Many foods are fortified with B12, and vitamin D can be challenging in the winter, so many take a good-quality supplement.

Top Energy-Boosting Foods for Vegan Athletes

Whether you’re training hard in the gym, practicing in the field, or it’s competition day, sometimes you need a quick energy boost to get you through. You want to avoid using heavy, slow-digesting foods for this. Instead, opt for quick, light, carb and protein-rich snacks to keep you going:

Bananas and berries perfectly combine carbs, potassium, and antioxidants.
Nuts and seeds. Filing and high in protein, nuts and seeds are fantastic for a sustainable energy boost.
Oat-based energy bars. Oats are filling and feature complex carbs for lasting energy.
Veggies and hummus. Carbs, protein, and hydration will help you push through those last reps.
Rice cakes with avocado and hemp seeds. This is an excellent combination of carbs, protein, and healthy fats. You’ll feel a boost of energy and strength in your muscles.
Celery sticks with almond butter. Nut butters are an excellent source of protein and the perfect complement to celery's bland but hydrating nature.
Roasted chickpeas. Chickpeas are a quick and easy protein source if you’re fatigued.
Nut butter and jelly sandwich on whole grain bread.
Edamame. Another great source of healthy protein that is easy to pack and transport.

Any of these are easy to pack and quick to eat. The carbs, fiber, omega-3, and protein featured in these options will boost your energy and sustain you for a little longer. If it’s a long day, ensure to pace yourself. Do not eat too much at once, but eat smaller, frequent snacks for sustained endurance

Hydration and its Role in Stamina

All athletes know that hydration is essential, but what’s also important is the timing and quality of your hydration. Even mild dehydration can decrease focus, muscle function, and overall endurance. Not only does this compromise your performance, but reduced mental sharpness can also lead to preventable injuries.

Consider these tips for proper hydration and optimal endurance:

TIP:

Consider natural, plant-based electrolyte sources such as coconut water for potassium and leafy greens for magnesium.
Citrus fruits are a great, low-calorie way to stay fueled and hydrated.
Sip water constantly throughout the day, and avoid drinking large amounts at once.
For intense workouts, add a pinch of sea salt, lemon, and/or coconut water to your regular water. This helps naturally improve hydration and offers additional nutrients.

Power Habits for Boosting Stamina

Diet and nutrition are big players in optimizing energy and endurance, but habits are also crucial. By sticking to healthy habits and creating a solid routine, you’re setting yourself up for success with a strong, healthy body and mind.

Consider adding the following habits to your day and see if you notice a difference:

1
Time your meals. Ensure you eat a snack or meal with carbs and protein before and after your workout.
2
Create a consistent sleep routine. Sleep is when your body truly rests and your muscles recover most. Consider eliminating screen time one hour before bed, dimming the lights, and sticking to regular sleep and wake times; seven to nine hours a night is ideal for most people.
3
Mindfulness practices for mental stamina. For athletes, performance is just as much mental as it is physical. You must be sharp, focused, and determined. Practices like yoga, stretching, journaling, and breathing exercises can help center your mind and focus your thoughts.
4
Prioritize rest days. Although it may be tempting to eliminate days off as competition approaches, at least one rest day each week is essential to an adequate and healthy recovery.
5
Track progress to stay motivated. Documenting even minor improvements like running a longer distance or lifting heavier weights can help keep you pressing forward. This motivation is good for your mental state and will help you stay grounded and committed to your healthy diet and habits.

FINAL THOUGHTS

Maximizing performance as an athlete involves a multitude of factors —stamina and energy are just two essential pieces of the puzzle. Good nutrition and healthy habits are the key building blocks to incredible energy, endurance, and strength. Balance the right nutrients, eat a variety of proteins, and prioritize recovery—you’ll see a difference in no time!

Guides, Activism, Sustainability

How Veganism Can Help Alleviate World Hunger

If everyone on the planet followed a vegan diet, only one-quarter of the farmland currently used would be needed to feed everyone. ⅓ of food produced is fed to animals, despite this being a very inefficient transfer of calories and energy. One in every 9 people on the planet suffers from malnutrition. If everybody were to switch to a vegan diet, then an extra 4 billion people could be fed.

According to the UN, 10%, or 828 million people experienced hunger in 2021. In the same year, 29.3% of the global population was considered food insecure, equating to 2.3 billion people. This outnumbers the combined populations of the European Union, United States and Canada. With a global, political shift, all these hungry mouths could be fed with a move towards more sustainable production methods and by minimizing food waste.

Read on to learn some of the ways in which veganism can help alleviate world hunger.

Key Takeaways

Increase Food Availability: Shifting to plant-based diets can feed 4 billion more people by using resources more efficiently.
Reduce Environmental Impact: Veganism can help reducing food insecurity caused by extreme weather events.
Economic Empowerment: A global shift to veganism could boost local economies and reduce reliance on exploitative practices.

Inefficiency In The Current Model

36% of crops farmed are being fed to animals. When these animals are slaughtered and turned into meat, only 12% of these calories make it back to the human consumer. This amounts to two-thirds of lost calories that could have easily been used to feed hungry people around the world.

Researchers have shown that growing food crops that are fed straight to humans would increase available food calories by 70%. This would equate to enough food to feed 4 billion people, which accounts for the predicted population increase expected by 2050.

Food Waste

It was estimated that 931 million tonnes of food was wasted globally in 2019, with 61% of this coming from households. 17% of food produced globally is wasted, and if we figured out a distribution system, then everyone could be fed without the need for any more food to be produced.

World hunger is a complex issue caused by many factors, including poverty, political instability, greed, climate change, war and forced displacement. Switching to a vegan diet could help achieve greater efficiency in land, water and calorie intake.

77% of land used for farming is for the raising of livestock, yet farmed animals only produce 18% of calories consumed globally. The fixation on eating animal products and dedication of such a large percentage of land and water for such a small output of calories is simply unsustainable. A radical re-shift is needed if humankind is to survive the challenges that the near future holds in store.

Water Use

Raising animals uses vast amounts of water, with one pound of beef requiring 1,800 gallons of water, whilst the equivalent amount used for plants is significantly less. Eating plants helps lessen the strain of the world’s rapidly diminishing freshwater supplies, the majority of the people affected are the poorest.

Inefficient water use can lead to droughts and water insecurity, with the brunt of the problem being felt by the world’s poorest in the global south.

Climate Change

Animal agriculture is a major emitter of greenhouse gases and environmental pollution. Switching to plant-based foods can help mitigate the damage that leads to food insecurity through droughts, floods, and extreme weather which wreaks havoc on harvests and food security.

Soil Health

Animal agriculture is responsible for an enormous amount of environmental degradation, including soil erosion, desertification and pollution. Adopting vegan principles of respect for all life can extend the extent of global compassion for all life, big and small, thus reducing death and destruction present in the current system.

Reducing Food Waste

It has already been mentioned how inefficient consuming animal products can be because of the large amounts of land, water and resources required. Once animal products are prepared, a large quantity ends up wasted due to the shorter shelf life of animal products in comparison to plant-based ones. Less demand for animal products and a shift towards a vegan diet would entail less wastage in the production, transportation and storage of food.

Developing nations globally grow many crops that are exported to feed livestock in other, richer parts of the world, leaving themselves without a food source and thus lacking autonomy. Redirecting this food back into the communities that are growing it would release dependence on outside sources and thus exploitation, empowering impoverished local communities back to self-reliance.

Enough people adopting a vegan diet could help expedite economic growth in developing nations, where large amounts of people are small-scale farmers. Worldwide adoption of plant-based diets could amount to a flourishing of economic opportunities by enterprising farmers by filling niches created by rising demands. Grains typically require a large acreage to be cultivated, disempowering small-scale farmers of which many of the world’s poorest happen to be.

Less global demand for animal products could result in lesser needs for so much grain, allowing farmers to grow more profitable cash crops, allowing communities to make value-added products from their produce.

FINAL THOUGHTS

Whilst veganism is not the sole way to tackle world hunger, it does provide a useful road map that can help reduce some of the inefficiencies of the current system. It can lead the way for a more ethical, sustainable and efficient food system which is in the interests of all global citizens. By eliminating or vastly reducing the resource-intensive animal-based agriculture, resources can be redistributed and inequalities reduced.

A global shift towards vegan diets could also help occasion an ideological shift towards a more ethical, mindful and sustainable food system, reducing environmental damage and lessening world hunger. Embracing vegan principles of respect for all life can help the world wake up to the solutions needed to eradicate global hunger.

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Community, Guides, Wellbeing

The Best Vegan Food Festivals to Visit

Being a foodie, I loved the idea of exploring the best vegan festivals, so I would like to take some time to highlight some of the best vegan festivals to check out around the world. Vegan festivals have become a global celebration of kindness and eating plant-based foods together. Looking beyond the delicious foods, vegan festivals often showcase eco-friendly products, sustainable fashion, and lectures about the environmental and ethical impact of veganism.

Here we will take a look at some of the best vegan festivals. If you’d like to explore more of the aspects of the vegan or plant-based lifestyle, going to one of these festivals can fuel your passion.

Key Takeaways

Visiting vegan festivals in North and South America.
Africa and Europe have some great vegan food festivals.
Finding vegan food festivals in Asia and Australia.

Vegan Food Festivals: North and South America

Vegfest (Sao Paulo, Brazil)

VegFest is one of the largest vegan festivals held in Latin America, the event is said to have over 100 exhibitors. They also included a thematic escape room. Everything at this event is 100% vegan. Many expect they will have over 8,000 attendees in 2024. They also offer free yoga and meditation sessions at this four-day food festival.

VegTO Fest (Toronto, Canada)

This free event makes it the perfect choice for someone looking at either a vegan or a plant-based lifestyle. Over 200 food stalls, wares, and other wonders ensure that you won’t get bored—not in the two days it’s held. Some of the foods that you can expect to encounter here include Himalayan momo, baklava, Turkish delight, vegan mock meat, risottos, and chocolates.

Soul Vegan Food Festival (Miami, USA)

Enjoy delicious plant-based and vegan food selections with Soul Food, Caribbean, Cajun, Afro-Hispanic, Creole and low country desserts. The Soul Vegan Food Festival is considered one of the best urban-centric plant-based food, spirit, and wellness festivals that has celebrated Black History Month since 2018. The festival seeks to bring you true vegan gastronomical delights that are the best of the best.

Bizerkely Food Festival (Berkeley, USA)

Berkeley has a reputation as being one of the best places to travel for the most creative plant-based meals on the planet. Despite a great reputation as a vegan hotspot, they didn’t start their first vegan food festival until 2021. At the Bizerkeley Food Festival, you can expect up to 70 vegan-friendly vendors, games, and even a vegan fashion show. They also plan to have a silent auction to aid the Herd & Flock Animal Sanctuary.

Vegan Food Festivals in Africa and Europe

Plant Powered Show (Capetown, South Africa)

Considered one of the best vegan food festivals in Africa, the Plant Powered Show features some of South Africa’s top vegan chefs. They also have a hands-on cooking experience where you’ll learn lots of fun tips and tricks. You’ll also find many free treats and taste samples at this event. Some of the foods you can try here include Mexican sweet corn soup, potato smiles, Thai glass noodles with peanut sauce, and coconut broth with herbed falafels.

Vegemessut (Helsinki, Finland)

The number one veggie food event happening in the Nordics, Vegemessut invites the most interesting brands and showcases the latest trends and products. All of this will go on to create a world where veganism is more fun and approachable. Vegemessut is a 100% vegan event showcasing the hottest new trends, but it never forgets some of the most beloved classics.

Glastonbury Festival (Somerset, UK)

One of the biggest performing arts festivals in the world, you’ll also find that they offer some wonderful vegan food at the Glastonbury Festival. For sure, check out the Green Fields area of the festival, which is entirely meat-free. Here, you can find all sorts of varieties like vegan tacos, vegan nachos, vegan crepes, jackfruit burritos, and many more options.

Vegan Food Festivals in Asia and Australia

The Ahimsa Festival (Mumbai, India)

The biggest Indian vegan festival in Mumbai is the Ahimsa Festival. This festival is planned for over 18 days worth of events and activities. They have over 100 stalls with vegan clothing, shoes, food, protein supplements, and much more. Here you can try plant-based cheeses, chocolates, and ice cream.

Alive Festival (Gosford, Australia)

With an estimated 19% of Australia considering themselves plant-based, it’s not surprising that this country would have some great vegan festivals. At Alive Festival, they offer free yoga sessions and live music with vegan entertainers and DJs make this a good festival. This is a free plant-based festival. The food here is everything based on the vegan foods of the Central Coast of Australia. They run it twice a year, so even if you miss it once, you can always try for the second time that year.

Pop Plant-Based Festival (Beijing, China)

Having over 100 vendors and over 100 media partners, you can see Chinese celebrities in attendance. The festival showcases the vegan lifestyle, vegan fashion, vegan food, vegan beauty products, and even vegan art. The vegan market in China continues to grow, and this may have been what spurred the opening of this festival. It’s the first vegan festival put together in all of China.

Vegan Camp Out Australia (Glenworth Valley, Australia)

The first vegan camping festival in Australia, this festival will feature talks, fire dancing performances, live music, workshops, yoga, and fitness classes. When it first began in 2016, they only had 400 people in attendance. In 2023 Vegan Camp Out Australia recorded over 12,000 people in attendance, and that number will likely continue to grow. This three-day and two-night event features some of Australia’s best vegan foods.

FINAL THOUGHTS

Hopefully, this shows you some of the best vegan food festivals. If you’ve never been to one, it can be a great way to introduce a non-vegan friend to vegan food since the food here will usually be the best of the best. That and the exciting environment of a festival helps make vegan food seem more fun, and it helps someone to form positive associations with veganism. Veganism has a lot of fun things about it that you can explore and going to a festival gives you a rich number of choices.

Wellbeing, Guides, Nutrition

Can Our Diet Help Manage Stress Levels?

Stress is an unavoidable part of life, whether related to work, family issues, friendships, or the accumulation of everyday inconveniences. While we can’t escape stress entirely, there are strategies to manage its impact and prevent it from becoming a chronic issue.

Chronic stress can lead to serious health problems, including heart disease, depression, and obesity. We can minimize the effects by adopting numerous lifestyle changes.

One of them is monitoring diet. What we eat during stressful times can exacerbate or help alleviate stress levels. Recognizing the connection between food and well-being gives us the knowledge to make informed food choices that could prevent future health implications.

Key Takeaways

Gut Health Matters: A healthy gut microbiome, influenced by diet, helps regulate mood and stress.
Limit Caffeine and Processed Foods: Excess caffeine and ultra-processed foods can worsen stress by causing inflammation and disrupting gut health.
Eat Stress-Reducing Foods: High-fiber foods, fermented products, and omega-3s support gut health and reduce anxiety.

What is the Connection Between Diet and Stress?

You may be wondering how diet impacts stress levels. Well, your brain and gut are linked. The gut-brain axis links the emotional and cognitive centers of the brain with intestinal function.

The gut microbiome and the brain can continuously interact and influence each other's responses.

Although research on diet and mood is limited, studies are starting to find links between the health of your gut microbiome and reduced symptoms of anxiety and depression.

The gut produces a portion of the body’s serotonin, which the microbiome helps regulate. Since serotonin is crucial for mood regulation in the brain, any dysfunction in the gut can impact the brain’s ability to maintain a stable mood. In other words, if the gut is not functioning, it may influence overall mood.

Studies have found that in depressed patients, there was decreased microbial diversity. Our guts can't perform all their functions without diversity, which we often get from a varied diet.

What Should You Limit

During stressful periods, maintaining healthy habits is the last of your worries.

I cast my mind back to when I was completing my studies, with weekly deadlines forever looming, making conscious food choices was not on my mind. However, this is when we should pay attention to what we eat, as simple dietary changes can help attenuate the stress response.

What are the things that we should try our best to limit during these stressful spells?

Caffeine

Research suggests keeping our amounts of caffeine well under 400mg each day. To help you visualize what 400mg looks like, an americano has roughly 150mg of caffeine; the average American drinks 3 cups a day, exceeding recommended limits. Stress alone increases cortisol nine times compared to relaxed periods.

Adding high levels of caffeine to the mix consistently can lead to inflammation and a weakened immune system.

Ultra-processed foods

When stressed, we often turn to convenience foods that are ultra-processed and high in fat or sugar. This choice spares us the effort of cooking but may leave us unsatisfied.

These foods, especially those that contain artificial sweeteners, have no nutritional value. They can increase damaging gut bacteria and negatively affect mood.

Stress can also trigger hunger hormones, making us hungrier than usual and increasing our cravings for sugary foods. While these foods provide a quick energy boost, they are followed by a rapid energy decline, further exacerbating our stress.

What Should You Prioritise?

Making a conscious effort to include healthful foods will seek to ease your body instead of causing inflammation.

High Fibre Foods

Including foods high in fibre is a good starting point. Although we cannot digest fibrous foods, they enable our gut microbiome to thrive as they seek to increase good bacteria. These foods include fruits like bananas and berries, oats, legumes like lentils and chickpeas, and a large selection of vegetables.

Fermented Foods

If you have read any of my previous articles, you have probably already heard me going on about the benefits of fermented foods! One of those benefits is improved gut health. Although there is not a lot of research on whether fermented foods can improve your mental health, we know they contain live microbes that benefit our gut. Research suggests that people who ate fermented foods vs those who didn’t had more bacterial diversity. Foods include probiotic yogurts, kimchi, miso paste, and kombucha.

Omega 3s

Research suggests that adding foods rich in Omega 3s can have an impact on reducing anxiety. With Omega 3s being known for their need for brain function, you can see how research suggests that there could be a link to our mood.

There are three main types of omega 3s ALA, EPA, and DHA. Plant foods are a source of ALA omega 3s, whereas fish contains DHA and EPA. For our body to benefit from omega 3s, they must be in the form of EPA or DHA. Our body can convert ALA omega 3s from plant foods to EPA and DHA. But it is usually at a low rate. Flax seeds, chia seeds, and walnuts are sources of ALA and help the body to produce EPA and DHA, which is still important even though it is at a low rate.

Algae and seaweed are some of the few plant-based sources that contain DHA and EPA. Algae supplements and having crispy seaweed for a snack will provide DHA omega 3.

FINAL THOUGHTS

While we cannot escape stress, we can make dietary choices that support our physical and mental health, helping us better manage stress and improve our overall quality of life. By prioritizing a balanced diet and mindful eating habits, we can better navigate life’s challenges with resilience and well-being.

Wellbeing, Guides, Nutrition

The Best Vegan Foods for Healthy Skin

Healthy, glowing, beautiful skin doesn’t just come from what you put on it - it’s also about what you put in your body. Healthy skin starts from the inside, meaning your diet plays a huge role in delivering the right vitamins, minerals, and nutrients to your skin.

While this can feel daunting, it doesn’t have to be complicated. Maintaining a balanced diet is important in general, but there are a few things you can add specifically to help your skin. Eating the right foods for healthy skin will not only help it look great, but keep it healthy, clear, and free from damage, scarring, and discoloration.

Key Takeaways

Your diet plays a significant role in maintaining healthy skin
Keeping skin healthy and beautiful requires an all-around approach
Many vegan staples are full of the nutrients that the skin needs to thrive

Keeping Skin Healthy

While diet is crucial, maintaining healthy, soft, and glowing skin requires a comprehensive approach. From choosing the right products to protecting it, here are a few tips for keeping your skin in tip-top shape:

Get enough sleep. Fatigue and stress can wear on your skin, but a good night’s sleep can help. Sleeping is also our body’s chance to rest, repair, and rejuvenate. Adequate sleep goes a long way toward healthy skin.
Be consistent with skincare. Once you determine the right products and routine for you and your skin, maintain your schedule. Generally, you should cleanse, tone, and moisturize daily while exfoliating once or twice a week, depending on skin sensitivity.
Exercise regularly. Physical activity promotes good blood flow, ensuring plenty of oxygen is delivered throughout your body, giving your skin a healthy glow.

Avoid harsh chemicals. Natural, gentle skincare products are best. Cleansers, especially, can contain agents, fragrances, and parabens that damage skin and strip it of its natural, healthy oils.
Be gentle. Avoid scrubbing hard or using hot water when cleansing and caring for your skin. Lukewarm water and a gentle touch will help maintain your skin’s natural barrier, keeping it clean and protected.

Avoid smoking and excessive alcohol. Smoking and excessive alcohol can significantly dehydrate your skin. If this happens regularly it can contribute to premature aging with wrinkles, fine lines, and more. It’s ideal to avoid smoking and limit alcohol consumption; occasional alcohol is usually fine, but make sure you’re drinking an equal amount of water to counter any dehydration that may occur.

The Best Vegan Foods for Healthy Skin

To maintain healthy skin, you need a good balance of vitamins, fats, and hydration. Many delicious and nutritious vegan staples offer an abundance of these nutrients.

Some of the best vegan foods for healthy skin include:

Avocados. Rich in healthy fats like monounsaturated fats, avocados can help keep your skin supple and moisturized from the inside. In addition, vitamins C and E are potent antioxidants that protect skin from oxidative damage and help support collagen production.
Sweet potatoes. Sweet potatoes are high in beta-carotene, which your body converts into vitamin A. Vitamin A promotes cell turnover, helping to maintain a smooth and even skin tone. It also acts as a natural sunscreen, helping to protect your skin from UV damage.
Nuts and seeds. Almonds, flaxseeds, walnuts, and chia seeds are good sources of omega-3 fatty acids and vitamin E. Omega-3 helps reduce inflammation, thus helping to prevent skin conditions like eczema and acne. Vitamin E protects from free radical damage and contributes to overall skin health.

Berries. Blueberries, raspberries, and strawberries in particular are full of vitamin C and antioxidants. This helps protect the skin against free radicals while supporting and promoting collagen production. Collagen is an essential building block for healthy skin and natural production slows down as we age, making it essential to support it however we can.

Tomatoes. Tomatoes are rich in lycopene - a powerful antioxidant that aids in UV protection. Regularly consuming tomatoes can reduce the risk of sunburn, prevent signs of aging, and keep wrinkles at bay.
Leafy greens. Kale and spinach are widely known as superfoods, and for good reason. Dark, leafy greens are packed with vitamin A, K, C, iron and folate. Together, these nutrients promote healthy skin cell production, reduce inflammation, and help to maintain a bright and clear complexion.
Citrus fruits. Oranges, lemons, and grapefruits in particular are all high in vitamin C which further supports collagen production. Citrus also features antioxidants that help protect skin from oxidative stress.
Carrots. Like sweet potatoes, carrots are high in beta-carotene, helping with cell regeneration and protecting against UV damage. Carrots also have a brightening effect on the skin, meaning regular consumption can help maintain a beautiful glow.

Turmeric. Turmeric contains curcumin which is a powerful antioxidant with anti-inflammatory properties. This helps combat acne and promotes blood circulation, contributing to a smooth, healthy, natural glow.
Green tea. Green tea is rich in polyphenols, particularly catechins, which have both anti-inflammatory and antioxidant properties. A daily cup of green tea can help reduce redness and acne while protecting against sun damage.
Cucumbers. Cucumbers are high in water, helping to hydrate the skin from within. They’re also rich in silica, a trace mineral that supports skin health by strengthening connective tissues.
Pumpkin seeds. Pumpkin seeds are high in zinc which supports skin’s healing and regeneration. Zinc also regulates oil production which can help prevent acne and maintain clarity.

FINAL THOUGHTS

Clear, healthy skin is not only a part of staying healthy but it contributes to confidence and self-esteem. Putting your best face forward helps you feel good, inside and out. It’s, perhaps surprisingly, easy to help your skin stay smooth and healthy with a well-balanced vegan diet.

Fruits, veggies, and other vegan staples like the ones mentioned here are chock-full of powerful vitamins, minerals, antioxidants, healthy fats, and so much more.

By incorporating these things in your regular rotation of snacks and recipes, your skin will have the support it needs to stay soft, supple, clear, and glowing.

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