How Being A Vegetarian Benefits My Aging

I became a vegetarian in 2016. I was living on a farm, and most of the younger farmworkers were vegetarian. I was slightly overweight, but that wasn't the reason I decided to try it. I developed arthritis in the joints of my hands in my 30s, particularly affecting my thumbs. I had chronic neck problems that exacerbated in my late 30s, diagnosed as bone spurs from arthritis, and eventually required cervical spinal surgery. It slowly progressed over the next 25 years to most of the joints in my body.

Our bodies reflect our lifestyle choices. I had been a runner for 15 years, played team sports, and then had children. I ended up a single mother of 3 and found little time for myself throughout my 40s. My diet was high in sugar, carbohydrates, and fat, and I struggled with being 40 pounds overweight for 20 years. Stress, long hours at work, little sleep, and poor eating habits were the norm.

I went through menopause early. My mother had started in her late thirties and by 43, I was 60% through it. Menopause just added to my ongoing weight issues, and the loss of hormones impacted my bones and contributed to my ongoing arthritis condition. By my 50s, my weight had stuck at 40 pounds extra, I had chronic pain in my joints, my lifestyle was sedentary, and I instinctively knew I needed to change.

I’ve never liked taking medications, I’ve always been physically active, and I realized that if I didn’t make changes, arthritis was going to impact my aging body significantly. I have a degree in journalism, so my instinct is always to research subjects of interest. I began investigating the causes of arthritis and exploring the best ways to improve and mitigate it. My grandmother, aunts, and mother all had it, and I knew it was genetically predisposed.

While there is no cure for arthritis, it is a condition that is a reflection of our genes, our gender, our age, our hormones, and our lifestyle. I couldn’t do much about my family history, my gender, my hormone level, or my age, but I could influence my lifestyle choices. Arthritis is exacerbated by diet, weight, joint use, and activity level. It was clear I needed to address my weight through diet and exercise.

Since arthritis is a form of inflammation, I started researching its causes. Diet is a significant contributor to arthritis inflammation. At the time, my diet was full of processed foods, meat, and sugar. All are major contributors to inflammation. Processed foods are high in sugar and unhealthy fats, both of which contribute to it.

Meat is high in saturated fats and animal fats, which affect gut bacteria and increase LPS, which trigger inflammation. Red meat contains compounds that increase oxidative stress, form antibodies not produced in our bodies, and TMAO, which is linked to cardiovascular disease. The National Institute of Health says that red meat is currently implicated in promoting inflammation and compromising immune function. Meat is the number one most inflammatory food.

I decided to change my diet and activity level to improve my health. Western medicine is excellent for treating trauma, not promoting healthy ways to live. Taking medications to solve health issues should be a last resort, not the first. Taking an inventory of our food choices, daily routines, lifestyles, and thinking is where our health and wellness solutions should be, not a pill to cover up symptoms.

I took a proactive approach to my health and aging. I gave up meat, processed foods, and limited my sugar intake. I tracked my activity level, researched and incorporated supplements, and took a mental health inventory. I became a vegetarian, increasing whole food intake, and giving up all meat-related products. My diet is rich in vegetables, fruit, and plant-based foods. I read labels, avoid staples with added sugar, and make my sauces and salad dressings. I ordered a sourdough starter (for its probiotic benefits) and bake bread and pizza crusts, all with four ingredients. I dropped 40 pounds and have kept it off for 10 years.

A vegetarian diet is full of anti-aging benefits. The one I’ve noticed the most is a decrease in my inflammation. I gauge my diet by my hand stiffness and swelling. When my diet is free from inflammation-inducing foods, my fingers bend and are not stiff or swollen. When I eat sugar or processed foods, I wake to stiff fingers. I avoid the center of grocery stores and stay on the perimeter, where most of the whole foods are stocked. I rarely eat out; I cook in advance to avoid snacking and plan my meals around wholesome, nutrient-rich foods.

Research shows there are many age-related benefits to a vegetarian diet. It reduces cholesterol levels, having a positive impact on cardiovascular health. The abundance of nutrient-rich foods like fruits, vegetables, and whole grains lowers the chances of diabetes and promotes a healthy weight. With its high fiber content, a vegetarian diet helps with digestive issues common with aging. Foods commonly in my diet are leafy greens, tofu, and nuts, which are excellent sources of calcium and Vitamin D, crucial for healthy bones. A vegetarian diet is rich in antioxidants, vitamins, and minerals that are associated with improved cognitive function and reduce the risk of cognitive-related disorders. Best of all, it reduces inflammation!

Because older adults need more protein, there are key considerations to being a vegetarian. I plan my meals and cook ahead to reduce snacking. It’s essential to be aware of protein intake, and choosing high-protein foods is a key element to achieving it. I eat a variety of foods, including tofu, eggs, cheeses, nuts, and vegetables rich in protein. Another key consideration is getting enough minerals and vitamins in a vegetarian diet. I am a lover of supplements and choose well-sourced, natural ingredient ones that are third-party tested to ensure quality and effectiveness. Deficiencies in calcium and certain B vitamins are possible. Choosing foods rich in these nutrients is an option, as are supplements.

Overall, being a vegetarian has been a healthy choice for me. My yearly blood work shows no deficiencies. My BMI and weight are well within a healthy range for my body. I exercise daily, stretching, yoga, walking or hiking, or use an elliptical machine. Other than arthritis, I suffer from no chronic diseases. I take no prescription medications and rarely any over-the-counter ones. I meditate, practice mindfulness, and am mentally strong. I surround myself with like-minded people, maintain regular family contact, and live a very whole life.

My body, mind, and spirit are a reflection of my lifestyle choices. Choosing a plant-based diet has had a positive impact on my overall health. It has led to other important lifestyle choices that I credit with wellness at my age. It’s not for everyone, but it should be a consideration. The habits we build around diet, nutrition, weight, exercise, sleep, chronic disease, and medication management are the basis for positive, holistic aging practices. It is the way to discover the endless possibilities of aging.