Iron-Strong: Maintaining Vegetarianism and Managing Ferritin Deficiency in Perimenopause
Written and edited by Sarah Bonza MD, MPH, FAAFP, DipABLM, NBC-HWC
Maintaining vegetarian diet during perimenopause
As a physician and founder of Bonza Health, I’ve always been passionate about promoting wellness and longevity through lifestyle choices. My journey through perimenopause has been both a personal challenge and a professional awakening, leading me to question and ultimately reaffirm my commitment to a vegetarian lifestyle. In this blog, I’ll share my experiences and insights on why I choose to remain vegetarian despite facing ferritin deficiency during this transitional phase of life.
The Perimenopause Challenge
Perimenopause can be a tumultuous time for many women, bringing a host of symptoms that can disrupt daily life. For me, the most significant challenge has been extreme fatigue. Over the past few weeks, I’ve found myself having to choose between morning exercise and conserving energy for the rest of the day. This experience has been particularly jarring for someone who typically finds physical activity invigorating rather than draining.
The Ferritin Dilemma
A recent blood test revealed a profoundly low ferritin level, a protein that helps store iron. This discovery led to well-meaning suggestions from colleagues to incorporate red meat, particularly fresh deer meat, into my diet. However, as someone who has been a vegetarian since 1997, this advice didn’t align with my personal beliefs and lifestyle choices.
The Case for Remaining Vegetarian
Despite the challenges, I’ve chosen to address my ferritin deficiency through iron infusions rather than abandoning my vegetarian diet. Here’s why:
Perimenopausal woman, vegetarian diet
1. Ethical and Environmental Considerations
My decision to become vegetarian was influenced by John Robbins’ “Diet for a New America” and my experiences studying in the Amazon rainforest. These formative experiences shaped my understanding of the environmental impact of meat consumption and the ethical considerations surrounding animal welfare. These beliefs remain core to my identity and values.
2. Health Benefits of Plant-Based Diets
As a Diplomate of the American Board of Lifestyle Medicine, I’m well-versed in the numerous health benefits associated with plant-based diets. These include lower risks of heart disease, certain cancers, and type 2 diabetes. Plant-based diets are also associated with healthier body weights and improved gut health.
Perimenopause and vegetarian diet
3. Nutrient Density
Contrary to popular belief, well-planned vegetarian diets can provide all necessary nutrients, including iron. Plant-based foods are rich in vitamins, minerals, antioxidants, and fiber, which are crucial for overall health and longevity.
4. Managing Perimenopause Symptoms
While some advocates, like Maisie Hill, suggest transitioning to a carnivorous diet to prevent sarcopenia during perimenopause, research shows that plant-based diets can effectively manage many perimenopausal symptoms. These diets can help regulate hormones, reduce inflammation, and support bone health.
Perimenopause, vitamin C and enhanced iron absorption
5. Personal Identity and Consistency
Being vegetarian has been a significant part of my identity for nearly three decades. Maintaining this lifestyle through perimenopause allows me to stay true to my values and beliefs, which is essential for mental and emotional well-being.
Addressing Ferritin Deficiency as a Vegetarian
While my ferritin deficiency is a serious concern, it doesn’t necessitate abandoning vegetarianism. Instead, I’ve opted for iron infusions, with five scheduled treatments. This approach allows me to address the deficiency directly without compromising my dietary choices.Additionally, I’m focusing on incorporating more iron-rich plant foods into my diet, such as lentils, spinach, and fortified cereals. Pairing these with vitamin C-rich foods enhances iron absorption. I’m also considering iron supplements to maintain healthy levels between infusions.
Perimenopause and ferritin deficiency
The Bigger Picture:
Advocating for Plant-Based DietsAs a healthcare professional, I understand the importance of evidence-based practice. The scientific literature overwhelmingly supports the benefits of plant-based diets for overall health and longevity. My personal experience with ferritin deficiency doesn’t negate this body of evidence.Instead, it highlights the importance of individualized care and the need for regular health monitoring, especially during transitional periods like perimenopause. It’s crucial to remember that nutrient deficiencies can occur in any diet, and they can be addressed without abandoning one’s dietary principles.
A Holistic Approach to Perimenopausal Health
My journey through perimenopause as a vegetarian has reinforced my belief in the power of lifestyle medicine. By addressing my ferritin deficiency through medical intervention while maintaining my vegetarian diet, I’m taking a combined traditional medicine and holistic approach to my health that aligns with my personal values and professional knowledge. As women navigate perimenopause, it’s essential to make informed decisions that consider both physical health and personal beliefs. For me, remaining vegetarian while actively managing my iron levels through infusions and dietary choices represents the best of both worlds. Through Bonza Health, I aim to support other women in making similar informed choices about their health during perimenopause and beyond. By sharing my personal experience, I hope to inspire others to stay true to their values while prioritizing their health and well-being.
I invite you to purchase the Comprehensive Ferritin Boosting Protocol to help you boost your iron levels and improve your energy.. This protocol includes my preferred iron supplement, dietary and lifestyle recommendations, a 7-day vegetarian high-iron recipe book with a shopping list and nutrition information, and a bonus Healthy Habits E-book to help you start making wellness goals.
