Help for a newbie vegetarian

[Debau2005]

I have been a vegetarian for a year now. In the past 2 years I have been fighting depression, fatigue, dry skin, nails, and hair, and a whole host of other ailments.

My thyroid is producing on the LOW normal side. My doctor checks it every 6 months. She is concerned that my complaints are getting worse. Yesterday she took blood to do a work up for vitamin/iron deficienies and some other tests. I have no doubt that I may be deficient in some areas. I am not the best at putting my foods together to get the best vitamin bang for my buck. I do take a multi-vitamin.

Has anyone else had similar problems when they started their "meatless" life? Does anyone have any links, books, or references that I can get? I have the cookbooks, beginning veg books, etc. but I think I need something more health related for vegetarians.

This group has been a life saver for me! You guys ROCK!! :pals:

[Elad]

1. Try flax oil

It sounds like you could be deficient in essential fatty acids (which is commonly deficient in all American diets, meat-free or not). All of the symptoms you list are indications of a lack of EFAs.

Flax oil is high in EFAs. Start out taking two tablespoons daily with a meal, then go down to one tablespoon daily after a couple weeks. You can also add flax oil to salad dressing and other foods, just don't cook with it. You can also try and eat more avocados, which are also high in EFAs.

I recommend Barleans Organic High-lignan flax oil. I also recommend using the pure liquid flax oil, rather than the capsules (especially since the caps have gelatin in them). If you want, you can also try an EFA blend, which usually have flax, borage, hemp or some other oil in them, which can give you a wider array of EFAs than just flax oil alone. Just be careful not to get one with fish oil in it.

http://www.barleans.com/flaxoil.asp

[Debau2005]

2. THANKS!

I will hit the health food market tomorrow. That brand is sold at my local Whole Foods.

[yewberry]

3. Wow, I'm sorry to hear that you're struggling.

My first response also was an EFA supplement. I use a blend--it's not delicious, but you sort of get used to it.

At times when I haven't used an EFA supplement, I've experienced similar symptoms to those you listed--plus mood swings. Yeesh.

Good luck--please do let us know how you're doing!

[Debau2005]

4. I will.

I have never been the healthiest eater! haha...It is now time to start putting my foods together in a more planned and structured way. I am starting an EFA supplement today. I will put myself out there to be the neo-veg guinea pig.

Thanks for the advice and help! :pals:

[CrispyQ]

5. Find yourself a good veggie multiple vitamin, too. --nt

[Hell Hath No Fury]

6. I have battled the same problems...

on and off for the 15+ years I have been a lacto-ovo veghead. To combat them I have used flaxseed oil, iron suppliments, liquid Bs, and upped my protein.

Things change over time in your body and sometimes I find myself needing more/less to keep healthy.

I was caught by surprise when I recently found out that I have insanely bad enemia -- the test low was 22 and I was at 6! I eat a diet that (I thought) was rich in iron and took Floradix daily, but when I started going through perimenopause all hell broke loose. I have been on massive suppliments three times a day for 6+ months and I have only increased my number to 18.

Some people do well easily on a vegetarian diet and others, like me, have to work at it a little harder. Even with the trouble I have had over the years I wouldn't go back to eating meat for anything.

[Debau2005]

9. I have lost my taste for meat

It is not appealing to me in anyway, so to go back is not something I could do. I am devoted to finding my way through this.

[JudyM]

7. You might want to have your hair tested, as well as your blood. And take B-12.

I've read that a hair test can show other deficiencies, like zinc, for instance, which can be low with a veg diet and impacts skin and hair and a number of other things, including immunity, sense of taste, etc. You can google it to find out more. And then maybe think about a B-complex vitamin and iron supplement. I don't take iron but I'm thinking aobut starting... most multivitamins only have 30%-ish of the required iron. Of course, the ideal is to get all the nutrition you need from food, but that's a lot to ask for some folks. Good luck!

[Debau2005]

8. I am not waiting on the results

although I expect them anytime now. I have started taking flax seed oil, making sure I take my multi-vitamin (I was rather lax before on taking it!) and I am paying more attention to what I eat. More leafy greens!!! No more cereal for dinner...living alone has it's disadvantages!

I am already feeling a little better, the fatigue is the first thing I notice that is being to get better.

I am still concerned about the iron, I have to find a better way to get it naturally. Vitamins with iron don't agree with me.

Thanks to everyone that has responded! Your support and help has been uplifting!!! :loveya:

[JudyM]

10. Dark leafy greens are good for iron; I can never get enough.

I keep frozen bagged spinach (bagged is easier than boxed) as a constant staple an pull out a big hanful to ad to a lot of what I'm cooking. Yesteray, a can of lentil soup with spinach. Last week, scrambled tofy with spinach.

[peacebuzzard]

11. Which vitamins are tested in the blood work?

I know that the minerals iron and potassium & calcium can be analyzed....can all the vitamins be determined also?

As far as your physical challenges, here is a hug for you (((())))). At my workplace, those syndromes are rampant: the depression, fatigue and dehydration... and I, too, have had my periods of those traits.

I try to drink as much filtered water as possible to combat the dry skin and I use a moisturizer frequently (natural and cruelty free of course).

I have learned so much here in this forum, glad to hear that you have as well, my friend.

[govegan]

12. Dr. John McDougall is the best, do you know of him?

I have been vegan in spirit over thirty years, and vegan in practice over twenty. I noticed a significant difference in many aspects of health when I finally had the knowledge, wisdom and means to avoid ALL animal products.

In the 70's and 80's transitioning to veganism was a bit more difficult, especially as access to the best science was not readily available for the common veghead.

You must check out Dr. McDougall's web site: http://www.drmcdougall.com/

His recent book Digestive Tune-Up is excellent. "The McDougall Diet is a pure-vegetarian diet based around starchy vegetables, with the addition of fresh or frozen fruits and other vegetables." McDougall teaches a plant-based diet and all of the benefits to be found therein. I have studied over 17 hours of his video presentations, and they are virtual gold mines of information. Dr. McDougall knows the science, the medicine and the health and wisdom of it all.

Dr. McDougall in the past has responded to direct inquiries via email.

When an open minded individual learns the unvarnished, unbiased science, I feel that person will most likely adopt the vegan diet upon grasping the truth about the human body and nutrition. Everyone should know that in all of the scientific and medical literature no disease has ever been noted that arises from a lack of animal products.

Another fountain of information: http://www.madcowboy.com/

When I first became veg, in my early twenties, I immediately noticed a large boost in energy and stamina. My early ups and downs were related to continued failure to avoid eggs and dairy. These animal products are major sources of ill health and serious sickness.

You should not need to worry about food combining, IF you avoid all animal products. Plant based foods have an abundance of all the vitamins and minerals required for excellent health. The only possible exceptions, easily remedied, are B12 and Vitamin D (not really a vitamin).

Another vital souce of sound information, "the most comprehensive study of nutrition ever conducted," The China Study by T. Colin Campbell, PhD.


:hug: :thumbsup:

[Debau2005]

13. I will take a look!

Thanks to everyone for their kind words and advice.

The doctor has not yet given me the specific levels, I have an appointment next month. But, my B-12 was very low as was my D. I now am making sure that I take my vitamins with no excuses! I created a system so that I could remember to take them.

I have a vegan neighbor who is my new guru, she is scrutinizing my veg intake. She is in the health industry and has been very helpful.

I had a barium swallow on Friday to see if my enlarged thyroid was pressing on my esophagus or larynx. I was thrilled to find out it is not, so for now I don't need any surgery.

I am looking forward to a New Year with new health AND a Democratic Congress!! Everyone at DU rocks, and we should all be very proud of ourselves...:toast: :bounce: :loveya:

[diva77]

14. subscribe to U C Berkeley Wellness letter

you will find well-researched credible answers for your health/nutrition questions here! I highly recommend subscribing to this -- it's way cheaper than a visit to the doctor!

http://www.wellnessletter.com/ :hi: