The Power of Protein: Why Peri-Menopausal Women Should Boost Their Protein Intake

As women approach menopause, they often encounter various physiological changes that can impact their overall health and well-being including changes in muscle mass and bone density. However, there's a simple dietary adjustment that can help mitigate some of these changes. 

Let's explore the science-backed benefits of incorporating more protein into your diet...

1. Maintaining Muscle Mass

One of the significant changes that occur during peri-menopause is the gradual loss of muscle mass, a condition known as sarcopenia. Research indicates that women can lose up to 3-8% of their muscle mass per decade after the age of 30, with the rate of decline accelerating after 60. Protein plays a crucial role in maintaining muscle mass. A study published in the American Journal of Clinical Nutrition found that older adults who consumed higher amounts of protein preserved more muscle mass compared to those with lower protein intake .

2. Supporting Bone Health

Bone density tends to decrease with age, and women are particularly susceptible to osteoporosis after menopause due to the drop in oestrogen levels. Protein is vital for bone health because it helps in the formation and repair of bone tissues. A study in the Journal of Bone and Mineral Research found that higher protein intake was associated with higher bone density and reduced risk of fractures in post-menopausal women . Thus, incorporating more protein can be a proactive measure to strengthen bones during peri-menopause.

3. Enhancing Metabolic Rate

Metabolism naturally slows down with age, leading to potential weight gain, especially around the abdominal area. Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest. This increase in energy expenditure can help boost metabolism. According to a study published in The Journal of Nutrition, diets higher in protein can help maintain a healthy weight by increasing satiety and reducing overall calorie intake .

4. Balancing Hormones

Hormonal fluctuations are a hallmark of the peri-menopausal period, contributing to symptoms like mood swings, hot flashes, and sleep disturbances. Amino acids, the building blocks of protein, are essential for hormone production so ensuring an adequate intake of protein can support the synthesis of hormones and neurotransmitters and thereby potentially alleviate some peri-menopausal symptoms. For example, the amino acid tryptophan is a precursor to serotonin, a neurotransmitter that influences mood and sleep.

5. Improving Skin Health

Collagen, the most abundant protein in the body, plays a vital role in maintaining skin elasticity and hydration. As women age, collagen production decreases so consuming adequate protein can support the body's collagen synthesis, helping to maintain youthful skin. Research published in the journal Nutrients suggests that dietary protein, particularly from sources rich in amino acids like glycine and proline, can enhance skin health and slow down the aging process .

Practical Tips for Increasing Protein Intake

Incorporating more protein into your diet doesn't have to be complicated. Here are some practical tips to help you get started:

• Choose High-Quality Protein Sources: Opt for lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
• Incorporate Protein in Every Meal: Aim to include a source of protein in every meal to ensure a steady supply throughout the day.
• Try Protein Supplements: If you're struggling to meet your protein needs through food alone, consider high-quality protein powders or bars as supplements.
• Snack Wisely: Choose protein-rich snacks like Greek yogurt, cottage cheese, or a handful of almonds.

Conclusion

As a peri-menopausal woman, increasing your protein intake can offer numerous health benefits, from preserving muscle mass and bone density to boosting metabolism and improving skin health. Remember, it's always a good idea to consult with a healthcare provider or a registered dietitian before taking any supplements or making significant changes to your diet to ensure they align with your individual health needs and goals.

References:

1. Baum, J.I., Kim, I.Y., & Wolfe, R.R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? American Journal of Clinical Nutrition, 103(3), 692-696.
2. Mangano, K.M., Sahni, S., & Kiel, D.P. (2017). Dietary Protein is Beneficial to Bone Health Under Conditions of Adequate Calcium Intake: An Update on Clinical Research. Journal of Bone and Mineral Research, 32(1), 193-202.
3. Westerterp-Plantenga, M.S., Lemmens, S.G., & Westerterp, K.R. (2012). Dietary Protein - Its Role in Satiety, Energetics, Weight Loss and Health. The Journal of Nutrition, 142(8), 1290-1295.
4. Schagen, S.K., Zampeli, V.A., Makrantonaki, E., & Zouboulis, C.C. (2012). Discovering the Link Between Nutrition and Skin Aging. Nutrients, 4(12), 1455-1467.