So, why do we need more protein in Perimenopause?
1. Muscle Mass Preservation
As women age, there is a natural loss of muscle mass. This age-related muscle loss, known as sarcopenia, can lead to reduced strength, mobility, and an increased risk of falls and fractures. Perimenopausal and menopausal women need to focus even more on protein consumption to preserve and rebuild muscle mass, which is vital for maintaining overall health and quality of life.
2. Hormonal Changes
Hormonal fluctuations, especially the drop in oestrogen levels, are a hallmark of menopause. Oestrogen has an essential role in muscle health and repair. With declining oestrogen levels, the rate of protein synthesis in the body can slow down. Therefore, higher protein intake becomes necessary to compensate for this hormonal shift and support muscle maintenance and repair.
3. Metabolism and Weight Management
A slowing metabolism and weight gain are common factors during perimenopause and menopause. Protein can act as a metabolic booster, as it requires more energy for digestion and has a higher thermic effect compared to fats and carbohydrates. Consuming enough protein can help maintain a healthy weight and combat metabolic slowdown. Although it should be noted that overall caloric consumption and movement / exercise will ultimately drive body composition. It is important to use protein as a fuel for some form of resistance/strength training.
4. Bone Health
During menopause, women are at an increased risk of osteoporosis, a condition characterised by weakened bones. Protein is not only essential for muscle but also for bone health. It provides the building blocks needed for bone formation and maintenance, making it crucial for reducing the risk of fractures and maintaining overall bone strength. Resistance/strength training can assist with boosting not only muscle gain, but also in improving bone health.
Here are some examples of foods high in protein - eggs, meat, fish, legumes, and dairy products.
I will be diving further into the foods you can eat, that will help with your protein intake and also nutrition that will benefit you, during perimenopause within this exclusive event on 2nd Sept.
I look forward to meeting with you all then and answering any questions you may have!
