I started with perimenopause/menopause symptoms over 6 years ago. I also started gaining weight around the same time. Initially I tried the usual things to shake the weight off, but none of them worked so I started researching and just over 3 years ago I ended up at a health care provider, looking for answers for a few other issues. My research and this encounter with the homeopath led me to start increasing the amount of protein in my diet.
Increasing protein does not mean you cut out carbs or other foods at the expense of protein, it simply means to increase the amount of protein you are eating each day to around 100g of protein, which can, initially seem like a lot. It was a lot for me, especially when you consider one egg only has 6g of protein. I eventually added a protein powder to my morning smoothie to make sure I start the day with a good, strong protein.
Lets take a quick look at the more technical side of proteins and why they can make a difference in your overall health.
What is Protein?
Proteins are large, complex molecules made up of twenty amino acids, which are the building blocks of life. While some amino acids are synthesized by the body, nine of them, known as ‘essential amino acids,’ must be obtained from food. Proteins can be classified as either complete or incomplete, based on their amino acid profiles.
- Complete Proteins: These contain all essential amino acids and include sources like meat, fish, eggs, and dairy.
- Incomplete Proteins: These lack one or more essential amino acids and include plant-based sources like legumes, nuts, and grains. To get all essential amino acids from a plant-based diet, a variety of these sources is necessary.
Why is Protein Important During Menopause?
The amino acids from protein are crucial for the structure, function, and regulation of almost all biological processes, including tissue maintenance and repair, hormone and enzyme production, and immune system support. Every part of your body, from muscles and bones to hair and nails, requires protein.
Protein plays several key roles during mid-life:
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Muscle Growth and Repair: As we age, sarcopenia (the decline of muscle tissue) becomes a concern. Adequate protein intake supports muscles, preventing muscle loss and helping maintain strength and metabolism.
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Hormone Production: Proteins are essential for producing and transporting hormones. For example, they are involved in the production of insulin, which regulates blood sugar levels, as well as estrogen and progesterone.
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Weight Management: Protein helps you feel full and satisfied, reducing overall calorie intake and supporting healthy weight management. Research by Raubenheimer and Simpson demonstrated that we eat until we’ve consumed enough protein and essential minerals. This explains why we often eat a whole bag of chips or bowl of pasta – it takes us longer to feel “full” when the meal is carb heavy.
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Blood Sugar Control: Protein helps regulate blood sugar levels by slowing carbohydrate absorption and reducing insulin spikes.
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Bone Health: Postmenopausal women are at increased risk of osteoporosis due to declining estrogen levels. Adequate protein intake, along with calcium and vitamin D, supports bone health and reduces osteoporosis risk.
How Much Protein Do We Need?
As we age, our bodies use protein less efficiently, making it even more important to consume enough. But how much is enough? Obviously this can differ from woman to woman but the common (general) consensus seems to be that you should aim for around 100g of protein daily.
Below are a few high protein foods and how much you need to eat to consume enough protein each day.
100g chicken breast ➡️30g protein
1 tin tuna ➡️ 28 g protein
100g chickpeas ➡️19g protein
100g almonds ➡️21g protein
100g salmon ➡️ 20g protein
As you can see from this, you are probably not getting enough protein every day. Eggs are supposed to be high protein but one egg only contains around 6g of protein so if you are aiming for roughly 30g per meal, you need to have 5 eggs.
Tips for Increasing Protein Intake
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Portion Size: A portion of protein is approximately 30 g. It is easier to increase your protein intake at each meal than try to cram it all in at dinner.
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Frequency: Eat protein at least three times a day. Without enough dietary protein, your body will break down muscle to meet its needs.
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Complete Proteins: Ensure your diet includes enough complete proteins from sources like meat, fish, beans, and dairy. If you’re following a plant-based diet, combine various incomplete proteins, such as beans, to get a full amino acid profile.
The easiest way for me to get this much protein in each day was to start with a good, organic protein powder added to my smoothie. It keeps me full and I know that I am starting the day with a solid protein. On the days I have something different I definitely feel it.
I know protein is important and should be part of any balanced diet but had no idea it is that important, wow…Weight management! I had no idea.
Such helpful ideas on getting more protein as we age! I need to work on this! Thanks for the tips!