As you transition through menopause you may notice weight gain becomes easier and our energy levels start to feel depleted throughout the day. Your body is going through a lot in a short amount of time. The beginning of significant hormonal changes, leading to symptoms like hot flashes, night sweats, fatigue, mood swings, and more can be helped by increasing your protein.
The Impact of Hormonal Changes
During menopause, the production of hormones like estrogen and progesterone decreases, causing various physical and emotional symptoms. Protein plays a crucial role in:
- Building Muscle Mass: Helps maintain muscle, which can decline due to lower estrogen levels.
- Strengthening Bones: Supports bone health, reducing the risk of osteoporosis.
- Stabilizing Blood Sugar: Helps regulate blood sugar levels, boosting energy throughout the day.
- Curbing Cravings: Helps manage cravings associated with hormonal fluctuations.
How Much Protein Do You Need?
Women between the ages of 40-60 should aim for about 1.6 to 2 grams of protein per kilogram of body weight. For instance, if you weigh 140 pounds (63 kg), you should aim for 101 to 126 grams of protein daily.
Practical Tips for Protein Intake
- Eat Small, Frequent Meals: This helps increase your overall protein intake without feeling bloated.
- Choose Quality Sources: Incorporate a mix of plant-based proteins (like legumes and nuts) and animal-derived proteins (like eggs, dairy, fish, and lean meats).
- Be Mindful of Portions: Loading up more than 30 grams of protein in one meal can make you feel bloated and heavy, regardless of the protein source.
- Supplement Wisely: Consider high-quality protein powders made from plant sources like rice, pea, or hemp protein powder if needed.
Recommendations for Protein Intake
A balanced approach to protein intake is crucial. Here’s a simple way to visualize it:
- Starring Roles: Foods that provide 15-25 grams of protein per serving (e.g., Greek yogurt, chicken breast).
- Supporting Roles: Foods that provide 5-15 grams of protein per serving (e.g., nuts, eggs).
- Audience Members: Foods that provide less than 5 grams of protein per serving (e.g., vegetables).
Stay Curious and Kind
Don’t stress daily about hitting exact protein numbers. Instead, stay curious and kind to yourself. Experiment with different protein sources and meal combinations to find what works best for you. Remember, a balanced diet is about variety and moderation.
By incorporating these tips, you can manage your menopause symptoms more effectively and enjoy better health and well-being. Here's to navigating menopause with confidence and care!
XO, Jacqui