Menopause is a natural life transition for women in their late 40s or early 50s. During this time, many women experience a range of physical and emotional changes due to the decrease in hormones. One way to help counteract the symptoms of menopause is by increasing the amount of protein consumed. Let’s look at why protein can be beneficial for women during menopause.
The Effects of Hormonal Decline on Women's Health
Menopause is caused by a decline in the production of hormones such as estrogen and progesterone, which can lead to a range of physical and emotional symptoms such as hot flashes, night sweats, fatigue, irritability, anxiety, depression, and mood swings. These symptoms can vary from person to person but are all linked with hormonal imbalance.
The Benefits of Protein for Menopausal Women
Protein helps us build muscle mass and maintain healthy bones. During menopause, it's important to make sure you get enough protein because it helps regulate blood sugar levels and can improve energy levels throughout the day. Additionally, protein helps curb cravings associated with hormonal fluctuations while providing building blocks for hormones that fluctuate during menopause. Studies have shown that higher intake of plant-based proteins such as legumes and nuts can reduce postmenopausal risk factors such as cardiovascular disease and osteoporosis; meanwhile animal-derived proteins such as eggs, dairy products, fish, and lean meats also provide important vitamins and minerals needed during menopause.
Recommendations for Protein Intake During Menopause
Women between the ages 40-60 should aim to consume about 2 to 2.4 grams per kilogram of body weight - so if you weigh 140 pounds (63 kg), you should include about 130 to 150 grams of protein into your daily diet from foods like eggs, nuts, seeds, legumes (beans), fish/seafood (salmon/tuna), poultry & meat (chicken/turkey), yogurt/cottage cheese/cheese (Greek yogurt). Eating small but frequent meals throughout the day may help increase your overall protein intake without feeling overly full or bloated after eating due to slower digestion due to age-related changes in metabolism & digestion which naturally occur during menopause. You may also consider supplementing your diet with high quality protein powders made from plant sources like rice, pea or hemp protein powder.
Menopause brings many physical and emotional challenges that women must face head on in order to live their best lives through this transition period. Increasing your intake of quality proteins can help counteract some of these changes by regulating blood sugar levels and providing building blocks for hormones that fluctuate during menopausal transitions. Whether you prefer plant-based sources or animal-derived sources make sure you get enough quality proteins into your diet every day by eating small but frequent meals throughout the day!