Protein for Menopause?
Protein for Menopause?
By Dr. Daniel Rocha, DN LMT, CPT CNS
I am blessed to admit that this year I will be turning 50!!! WOW, right?! When I was younger, the “Golden Girls” were the 50-year-old ladies on TV, and now we have J-Lo, Selma Hayek, and Marisa Tomei, still steaming up the big screen. But we are inevitably all getting older, and our hormones scream at us. Workouts become harder to recover from, we gain more weight, become irritable, and our muscle mass declines. Wait a minute, doesn't protein help with muscle mass?
In the article, “The Importance of Nutrition in Menopause and Perimenopause,” Under-eating protein during perimenopause and menopause can result in challenging chronic symptoms such as depression, anxiety, intense sugar cravings, pain, bloating, emotional instability, weight gain, chronic fatigue, hot flashes, night sweats, and more.
During this pivotal phase of a woman's life, prioritizing intentional movement such as resistance training, pilates, yoga, and Zumba, combined with high-protein meals, is an essential combination for maintaining a woman’s health and well-being. An ideal protein intake is approximately 1.0 to 1.2 grams per kilogram of body weight. Strive to eat a bit of protein with every meal, and sip on HumaPro throughout your day. I ask my clients and patients to mix it in Gatorade or equivalent, where zero versions are available if we are watching calories and sugar
Protein is a fundamental building block for hormones, which significantly declines during menopause. Inadequate protein intake can hinder the body's ability to produce these hormones, potentially exacerbating symptoms. Moreover, during perimenopause, muscle mass begins to decline, making protein vital for supporting and sustaining muscle protein synthesis. Insufficient protein can accelerate muscle loss, resulting in weaker bones and a slower metabolism.
Protein also aids in weight management by promoting satiety, which can be particularly challenging during menopause due to hormonal fluctuations and a slower metabolic rate. Additionally, preserving muscle mass is critical for maintaining a healthy metabolism. Protein plays a crucial role in various bodily functions, including cholesterol regulation, which can be influenced during menopause. A deficiency in protein intake may worsen digestive issues and increase the risk of high cholesterol.
In summary, adequate protein intake is crucial during perimenopause and menopause to alleviate symptoms and promote overall health. Next week, I will go over supplementation and OTC remedies. I also work with a hormone specialist here in Albuquerque, so if you would like their information, please send me a DM or reply to this email. We are having a fitness training sale this month to welcome the autumn season, and so we can get ready for the holiday months
PMID: 28992246, 38201856