Ladies, are you getting enough protein? Why It's Crucial During Menopause

Menopause brings about a range of changes, many of which can feel like an uphill battle. From mood swings to night sweats, weight gain to muscle loss, it’s easy to feel like you’re at the mercy of your hormones. But one vital element that can make a huge difference in how you feel and function during this time is protein.

What many women don’t realize is just how essential protein becomes during menopause. If you’re not paying close attention to your protein intake, you could be missing out on a simple but powerful way to support your body through these changes.

Why Protein Matters in Menopause

1. Preserving Muscle Mass

One of the most significant changes women experience during menopause is a loss of muscle mass. As oestrogen levels drop, the body naturally loses muscle, which can slow down metabolism and lead to unwanted weight gain. This muscle loss also increases the risk of injury and makes it harder to stay active and strong.

Protein is the building block of muscle. By ensuring you get enough high-quality protein in your diet, you can help slow down muscle loss and support your body’s ability to maintain and build lean muscle, even during menopause. The stronger your muscles, the more resilient your body will be against age-related decline.

2. Supporting Bone Health

Oestrogen plays a key role in maintaining bone density, and as levels decrease, the risk of osteoporosis rises. While calcium and vitamin D often get the spotlight when it comes to bone health, protein is equally important. Your bones are made up of about 50% protein, and getting enough of it in your diet helps maintain bone structure and strength. This becomes even more crucial during menopause, when bone loss accelerates.

3. Boosting Metabolism

Many women notice that their metabolism seems to slow down during menopause, making it harder to manage their weight. Protein can be your ally here. It has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting and processing it. Plus, it helps you feel fuller for longer, reducing the likelihood of overeating or reaching for less nutritious snacks.

4. Enhancing Hair, Skin, and Nails

The decline in oestrogen can take a toll on your skin, hair, and nails, often making them appear dull or brittle. Protein, which is essential for collagen production, can help support healthy skin elasticity, stronger nails, and hair growth. Incorporating enough protein into your diet can help your skin retain its glow and vitality, even through hormonal changes.

How Much Protein Do You Need?

So how much protein should you aim for? While the exact amount varies depending on your activity level and individual needs, a general guideline is to aim for around 1.0 to 1.2 grams of protein per kilogram of body weight per day. For an average woman, that’s typically around 20-30 grams of protein per meal.

It’s also important to space out your protein intake throughout the day. Your body can only absorb a certain amount of protein at one time, so having protein at each meal — rather than loading up at dinner — can ensure you’re maximizing its benefits.

Simple Ways to Boost Your Protein Intake

Incorporating more protein into your diet doesn’t have to be complicated. Here are some easy, menopause-friendly ways to get more protein:

- Start your day with eggs: Whether scrambled, poached, or in an omelette, eggs are a fantastic source of protein and easy to prepare.

- Add protein-rich snacks: Keep hard-boiled eggs, Greek yogurt, or a small handful of almonds for a quick, high-protein snack.

- Incorporate lean meats: Chicken, turkey and lean cuts of beef are excellent sources of protein.

- Plant-based proteins: If you prefer plant-based options, tofu, tempeh, lentils, and chickpeas are fantastic sources of protein.

- Protein smoothies: Blend protein powder with fruits, greens, and a bit of nut butter for a nutrient-packed shake.

As your body goes through the transitions of menopause, prioritizing your protein intake is a simple yet effective way to support your health and well-being. Whether you’re looking to preserve muscle, boost your metabolism, strengthen your bones, or maintain glowing skin and hair, protein is your ally.

So, ladies, ask yourself — are you getting enough protein? If not, it’s time to power up and let protein be your secret weapon for thriving through menopause!

References

Gregorio L, Brindisi J, Kleppinger A, et al. Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. J Nutr Health Aging. 2014;18(2):155-160. doi:10.1007/s12603-013-0391-2

Raubenheimer D, Simpson SJ. Protein Leverage: Theoretical Foundations and Ten Points of Clarification. Obesity (Silver Spring). 2019 Aug;27(8):1225-1238. doi: 10.1002/oby.22531. PMID: 31339001.

Simpson SJ, Raubenheimer D, Black KI, Conigrave AD. Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage. BJOG. 2023; 130(1): 4–10.

Tsagari A. Dietary protein intake and bone health. J Frailty Sarcopenia Falls. 2020;5(1):1-5. Published 2020 Mar 1. doi:10.22540/JFSF-05-001