How to Ease Menopause Symptoms with a Vegan Diet

Menopause can bring a whirlwind of changes—hot flashes, mood swings, and weight fluctuations—that leave many women searching for relief. Exciting research shows that a low-fat vegan diet, especially one including daily soy, can significantly reduce these symptoms, offering a natural, effective alternative to traditional treatments. In a study published in Menopause, women who followed this diet saw an 88% drop in moderate to severe hot flashes and lost an average of eight pounds in just 12 weeks. Inspired by these findings, I’m sharing a practical guide to adopting this diet to help you navigate menopause with confidence and ease.

Why a Vegan Diet Works for Menopause

A low-fat vegan diet focuses on plant-based foods—fruits, vegetables, whole grains, legumes, and soy—while cutting out animal products and keeping fats minimal. This approach helps in a few key ways:

• Soy’s Superpower: Soybeans contain isoflavones, plant compounds that mimic estrogen, helping to stabilize hormone levels and reduce hot flashes.

• Gut Health Boost: A vegan diet increases gut microbiome diversity, which may contribute to symptom relief.

• Weight Management: The diet’s high fiber and low-fat profile support weight loss, which can further ease hot flashes and improve overall health.

The study found this diet to be as effective as hormone replacement therapy (reducing hot flashes by 70-90%) without the associated risks, making it a promising option for many women.

Your Step-by-Step Guide to a Menopause-Friendly Vegan Diet

Ready to give it a try? Here’s how to adopt a low-fat vegan diet to ease menopause symptoms, based on the study’s approach and practical tips for success.

1. Get Familiar with the Basics

A vegan diet means no animal products—think no meat, dairy, eggs, or fish. Instead, you’ll load up on nutrient-packed plants like vegetables, fruits, whole grains, legumes, and a daily dose of soy. Keeping fats low (e.g., limiting oils and avocados) is key to mimicking the study’s results. This diet not only targets hot flashes but also supports heart health and energy levels, which are often concerns during menopause.

2. Make Soy Your Daily Ally

The study participants ate ½ cup of cooked soybeans daily, which was linked to their dramatic reduction in hot flashes. Here’s how to add soy to your routine:

• Toss cooked soybeans into salads, soups, or stir-fries for a protein-packed boost.

• Experiment with tofu (a versatile option for scrambles or stir-fries), tempeh, edamame, or miso.

• Sip on fortified soy milk in smoothies or over cereal for added calcium and vitamin D. Before diving in, check with your doctor, especially if you have a history of breast cancer or thyroid issues, as soy’s estrogen-like effects may not suit everyone.

3. Build Meals Around Nutrient-Dense Foods

Focus on foods that nourish your body and keep fats in check:

• Vegetables: Pile on leafy greens (spinach, kale) and cruciferous veggies (broccoli, cauliflower) for calcium and hormone-balancing compounds.

• Fruits: Berries, oranges, and bananas offer antioxidants and potassium.

• Whole Grains: Quinoa, brown rice, and oats provide steady energy and fiber.

• Legumes: Lentils, chickpeas, and black beans deliver protein and iron.

• Nuts and Seeds: Sprinkle flaxseeds or chia seeds for omega-3s, but use sparingly to keep fat low. Steer clear of processed vegan snacks (like chips or faux burgers) and high-fat plant foods to stay aligned with the study’s approach.

4. Cover Key Nutrients

Menopause increases the need for certain nutrients to protect bones, mood, and energy:

• Calcium (1000-1200mg/day): Found in kale, fortified plant milk, or tofu to support bone health.

• Vitamin D (600-800 IU/day): Get it from fortified foods or supplements to aid calcium absorption and mood.

• Vitamin B12 (2.4µg/day): Take a supplement or use fortified nutritional yeast to prevent deficiency.

• Omega-3s: Add flaxseeds or walnuts for heart and brain health.

• Iron and Zinc: Pair lentils or pumpkin seeds with vitamin C-rich foods (like oranges) for better absorption. A dietitian can help ensure you’re meeting these needs, especially if you’re new to vegan eating.

5. Start Small and Build Up

Going fully vegan overnight can feel overwhelming, so ease in:

• Try one plant-based meal a day, like a veggie-packed quinoa bowl.

• Dedicate a day each week (like “Meatless Monday”) to all-vegan meals.

• Gradually replace animal products with plant-based alternatives over a few weeks. Here’s a sample daily menu (1300-1400 calories, 63-75g protein):

• Breakfast: Oatmeal with almond milk, berries, chia seeds, and walnuts.

• Lunch: Quinoa salad with soybeans, roasted veggies, and kale.

• Dinner: Tofu stir-fry with broccoli, brown rice, and edamame.

• Snacks: An orange or a handful of pumpkin seeds. Stay hydrated with water to aid digestion and reduce bloating, a common menopause complaint.

6. Boost Results with Lifestyle Tweaks

Pair your diet with habits that amplify relief:

• Move Daily: Aim for 30 minutes of walking, yoga, or strength training to manage weight and boost mood.

• Manage Stress: Try meditation or deep breathing to keep stress (a hot flash trigger) in check.

• Prioritize Sleep: Aim for 7-9 hours and limit caffeine or alcohol, which can worsen symptoms. Cutting back on salt, sugar, and processed foods also helps minimize bloating and hormonal swings.

7. Track and Tweak

Keep a journal to monitor changes in hot flashes, mood, or weight. The study saw results in 12 weeks, but everyone’s different, so give it time. If symptoms persist or you have specific health conditions (like kidney issues), consult a doctor or dietitian to tailor the diet. If going 100% vegan isn’t for you, adding more plant-based meals while keeping animal products minimal can still help.

8. Stay Inspired

Explore vegan cookbooks or online recipes for fresh ideas. Connect with other women navigating menopause for support and tips. If you want personalized guidance, consider consulting a plant-based dietitian or menopause specialist to fine-tune your plan.

A Natural Path to Menopause Relief

This low-fat vegan diet, with its daily dose of soy, offers a powerful, natural way to tame menopause symptoms. From slashing hot flashes to supporting weight loss and heart health, it’s a holistic approach that empowers you to feel your best during this transition. Stick with it for at least 12 weeks to see the full benefits, and always check with your healthcare provider before making big dietary shifts. Here’s to thriving through menopause with plant-based power!

🎵 Everyone Has a Story—Let’s Turn Yours Into a Song 🎵

 

🎵 Everyone Has a Story—Let’s Turn Yours Into a Song 🎵

Ever wish your thoughts, memories, or emotions could be turned into music? I help people do exactly that—by crafting custom songs from scratch that capture the heart of their story.

Whether you're a singer in need of original material, a couple looking for a one-of-a-kind gift, or someone with a powerful idea and no clue how to bring it to life—I’m here to help.

As a seasoned composer and multi-instrumentalist (violin, mandolin, guitar), I create personalized music rooted in emotion, story, and craft. All you need is an idea—I’ll do the rest.

✅ Original lyrics and melody based on your vision
✅ Acoustic arrangements that feel warm and authentic
✅ Demo recordings to bring your song to life

🎧 Hear examples of my work at adamsweet.bandcamp.com/music

Text me at 413-213-5767 to get started. Let’s turn your story into something unforgettable.

Want a Song That’s Uniquely Yours? I Can Write It for You.

Have you ever had a great idea for a song—but didn’t know how to turn it into music?

Maybe you’ve written a few lines of lyrics, have a theme in mind, or just know what you want the song to feel like. That’s where I come in.

I write custom songs from scratch—melody, lyrics, arrangement—based on your vision. Whether you’re a musician looking for original material, a poet who wants their words set to music, or someone who simply wants a personal song for a special occasion, I can help you bring it to life.

What You Provide:

• A theme, story, or emotion you want the song to express
• Any specific ideas, phrases, or imagery you’d like included (optional)
• The style or feel you’re going for (folk, acoustic, cinematic, traditional, etc.)

What I Deliver:

• Original lyrics tailored to your theme and voice
• Custom-composed music that fits your vision and emotional tone
• Instrumentation and arrangement using guitar, violin, mandolin, or other acoustic instruments
• Demo recordings so you can hear your song come to life

Click here to listen to some original melody and song options

Who This Is For:

• Singers who want original material
• Couples looking for a unique wedding or anniversary gift
• Families honoring a loved one with a memorial song
• Content creators in need of custom background music
• Anyone who wants to hear their story in song

You don’t need to be a musician or a writer—just bring me your idea. I’ll do the rest.

Let’s create something meaningful together!  Text 413-213-5767 to get started

Need Help Turning Your Lyrics into Music? I Can Help.

For years, I’ve been writing songs—melodies that float in on the wind, tunes that arrive unannounced while I’m working in the garden or walking in the woods. Writing music has always come naturally to me. But for a long time, the hardest part was pairing that music with words—either mine or someone else’s.

That’s changed.

Over time, I’ve developed a process that allows me to take your lyrics—whether they’re polished poems or scribbled phrases—and turn them into fully realized songs. If you’re a lyricist, poet, or storyteller with words you want to bring to life musically, I can help make that happen.

Here's What I Offer:

• Custom Song Composition – You provide the lyrics (or even just a theme), and I’ll craft a melody that matches the tone, rhythm, and emotion of your words.
• Arrangement and Instrumentation – I’ll help build the full musical setting: guitar, mandolin, violin, and more—whatever fits your vision.
• Demos and Recordings – Need a rough demo or a more polished recording? I can provide either, depending on what you need.

Why Work With Me?

I’ve spent a lifetime immersed in music—from teaching and performing to composing and recording. What I bring is a deep understanding of how melody and meaning work together to create something truly memorable. My approach is personal, organic, and tailored to your words.

Whether you’re an aspiring songwriter or a seasoned artist looking for a collaborator, I’d love to hear what you’re working on.

Let’s make something beautiful together.

Western Roads and River Stones by Adam Sweet

 

🎶 A love letter to Western Massachusetts' pines, rivers, and quiet Main Streets Watch & listen 👉 https://www.instagram.com/p/DJrbAQ8ApOV/ 

#NewMusic #Folk #WesternMass

[Verse]

Out where the pines kiss the Berkshire skies,

The sun sets slow like a lover’s goodbye.

Fields of green where the rivers run wide,

Western Massachusetts, my heart’s on your side.

[Verse 2]

Mountains roll like an old fiddle tune,

Under the glow of a soft harvest moon.

Barns stand tall, weathered and true,

With stories to tell, holding memories like glue.

[Chorus]

Western roads and river stones,

A place I’ve always called my own.

From the winding trails to the valley’s light,

You’re my anchor, my home, my guiding night.

[Verse 3]

Main Street’s quiet at the end of the day,

Church bells call while the children play.

Farm stands bloom under skies painted red,

There’s poetry here in the words left unsaid.

[Bridge]

The pedal steel sings a weeping refrain,

Joined by the fiddle like a sweet lover's pain.

This land’s a song written deep in my soul,

Western Massachusetts, you’ve made me whole.

[Verse 4]

The seasons shift like the whispers of time,

Maples blush red, then snow-tipped pines.

But no matter the weather, this land’s always mine,

It’s a love that’ll age like a sweet-tasting wine.

Beyond Space: The Hidden Web That Connects Everything — From Mushrooms to Black Holes

 

Introduction: Seeing the Invisible

Have you ever wondered what the universe would look like if we could see more than our eyes allow?

A cat sees ultraviolet light. A tree communicates through invisible threads of mycelium. And a black hole hides behind a veil called an event horizon.

In each case, what we see is only a small part of a much deeper, hidden reality.

What if space — that vast emptiness between stars and galaxies — isn’t really empty at all? What if it’s not even fundamental?

What if space itself is just the surface of something far more intricate and beautiful — a quantum web of connections so fine and complex that we’ve barely begun to imagine it?

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Part 1: The Forest Floor of Reality

Let’s start with something familiar: mushrooms.

You walk through the forest, and you see mushrooms popping up from the soil. They seem separate, individual — like islands in a sea of dirt.

But beneath your feet, there’s a hidden network: mycelium , a living internet of fungal threads connecting trees, plants, and entire ecosystems. Scientists call this the Wood Wide Web — a silent, unseen system that carries nutrients, warnings, and messages across miles of forest.

The mushroom is just the fruit.
The real story is underground.

Now imagine the universe works the same way.

We look out into space and see stars and galaxies — distant, isolated points of light. But what if, like mushrooms, they’re just the visible tips of something far more connected?

What if space — that dark, quiet void — is actually full of invisible threads tying everything together?

---

Part 2: Seeing Beyond Human Eyes

Cats can see ultraviolet light. Bees detect polarized patterns in the sky. Snakes feel heat in infrared.

Each species lives in the same world — but perceives it differently.

Our senses shape what we think is real. But they also limit us. There’s a whole spectrum of light we can’t see. There are forces we don’t feel. And there may be dimensions we can’t yet imagine.

So when we say “space,” are we describing reality — or just our version of it?

Modern physics suggests that space might not be a container where things live — but a pattern that emerges from something deeper.

And that deeper layer might be made of quantum entanglement — those mysterious, invisible threads Einstein once called “spooky action at a distance.”

---

Part 3: The Quantum Threads Beneath Space

Here’s where things get wild.

Some of the brightest minds in physics — people like Juan Maldacena , Mark Van Raamsdonk , and Leonard Susskind — are exploring the idea that:

Space doesn’t exist by itself. It emerges from a deeper network of quantum relationships.

They call it ideas like:

• It from Qubit
• Entropic Gravity
• Quantum Graphs Make Space

These aren’t just abstract theories. They’re being tested with math, models, and experiments.

The core idea?

Two particles that are entangled aren’t just mysteriously linked across space — they might actually help define what space is between them.

So maybe two distant stars aren’t separated by emptiness — they’re connected by a lattice of quantum threads, vibrating with information.

Like mycelium under the forest floor, space could be built from an invisible web of connection.

---

Part 4: The Edge of Our Perception — The Event Horizon

Now let’s go to one of the strangest places in the cosmos: the black hole .

Black holes are often described as cosmic vacuum cleaners — dense objects with gravity so strong that not even light can escape.

But some physicists, including Sean Carroll and Leonard Susskind , suggest that the event horizon — the point of no return — might be the only real thing.

From our perspective outside, we never see anything fall into a black hole. Time slows down near it. Light stretches. Objects fade — but never fully disappear.

So what’s inside the black hole?

Maybe nothing.
Or maybe everything.

Some theories suggest that the event horizon isn’t the edge of a void — it’s the surface of a quantum brain , a tangle of information so dense it looks like a hole.

Like mushrooms hiding mycelium, black holes might be hiding a deep, rich structure — a knot in the cosmic web.

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Part 5: Rethinking the “Physical World”

If space isn’t fundamental — if it’s built from quantum connections — then we need a new definition of what it means to be “physical.”

Old view:

Physical = matter + energy in space and time

New view:

Physical = stable patterns in a network of quantum relationships

This changes everything.

It means:

• Gravity might not be a force — but a side effect of how information flows
• Time might not flow — but emerge from change in the network
• Consciousness might not be separate — but a pattern in the same web

Suddenly, the universe feels less like a machine — and more like a living, evolving story.

---

Conclusion: We Are All Part of the Web

We are made of atoms.
Atoms are made of particles.
Particles are entangled across space and time.

So in a very real sense — you are woven into the same fabric as stars, forests, and black holes.

And just like a cat sees more than we do, and a mushroom hides its roots below ground…

One day, we may learn to see the cosmic mycelium — the quantum threads that connect everything.

Until then, we can wonder.

And wonder is where science begins.

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Bonus: Try This at Home

DIY Cosmic Mycelium Kit:

• Use string, pushpins, and a poster board
• Place dots (mushrooms/stars)
• Connect them behind the scenes with hidden strings
• Cover the strings with paper — then lift the veil and reveal the hidden network

Ask Your Kids:

“What do you think is hiding behind what we see?”

Because sometimes, the most powerful science starts with a simple question — and a willingness to look deeper.

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Further Reading & Exploration

• Something Deeply Hidden – Sean Carroll
• Helgoland – Carlo Rovelli
• The Black Hole War – Leonard Susskind
• PBS Space Time, Veritasium, and Kurzgesagt YouTube channels
• Explore: The “It from Qubit” collaboration and quantum gravity research

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Thanks for reading. Keep wondering. Keep looking beneath the surface.

Because the universe is not just what we see —
it’s what connects us all, invisibly, deeply, and beautifully. 🌌✨