Vegan Diet Associated with Reduced Medication Use in Seniors
Vegan Diet Associated with Reduced Medication Use in Seniors
By Danielle Genenz, MS, RDN, LDN, CPT
November marks the annual celebration of World Vegan Month. In 1944, an English animal rights activist named Donald Watson coined the term “vegan” from the first three and last two letters of “vegetarian.” A vegan diet is one that excludes all animal-based products including meats, poultry, seafood, eggs, honey and dairy products whereas a vegetarian diet may still incorporate some dairy, eggs, honey and/or seafood.
Individuals may choose to follow a whole food, plant-based diet for a variety of reasons such as animal welfare, environmental concerns and for the diet’s association with numerous health benefits including:
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- Reduction in heart disease and stroke
- Reduction in blood pressure
- Lower risk of diabetes and improved blood sugar control
- Reduced risk of certain cancers
- Improved cognition
- Lower body weight
- Promotion of diversity and stability of gut microbiota
- Alleviation of hot flashes
Here’s a new benefit to add to the list. A vegan diet may help wipe out the medicine cabinet and the potential side effects that can tag along with some medications. Researchers from the Loma Linda University Drayson Center in Loma Linda, California (a known blue zone area) recently found a promising reduction in medication use among seniors following a vegan diet. The study published in the American Journal of Lifestyle Medicine, compared dietary patterns with the number of pills taken by 328 seniors, aged 60 and above. Those who followed a vegan diet took the lowest number of medications and reduced the number of pills taken by 58% when compared to nonvegetarian participants.
Here are some ideas on how to add more plants to your plate:
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- Slide your morning eggs into a breakfast burrito along with spinach, bell peppers and fat-free refried beans wrapped in a whole grain tortilla.
- Perk up oatmeal by using a plant-milk as a base then dollop with your favorite nuts, seeds and/or fruit.
- Empty the produce drawer into a smoothie. Experiment by incorporating beets, avocados, dark leafy greens and even fresh herbs in with your favorite frozen fruits for an earthy, refreshing flavor.
- Add extra veggies to your sandwich. Layer whole grain bread with colorful bell peppers and cucumbers for crunch then spread on some pesto or vegan cheese.
- Make your own trail mix with nuts, dried fruit and oat-based cereal.
- Pizza can provide a good medium for using up your mixed frozen vegetables as an extra topping. Bump it up further by swapping a flour crust with a cauliflower version.
- Make some “nice-cream” by blending up frozen bananas and top with other fresh or grilled fruit.
- Plan a “meatless Monday” including meals such as vegetarian chili, bean-based soups or vegetable stews for dinner.
Learn more ways to maximize your health by scheduling a visit with one of our practitioners at 224-407-4400 or at www.compgihealth.com.