Women in perimenopause need more protein than they did before because of changes in their bodies
There’s a lot of talk about perimenopause these days, but the fact that women need to up their protein intake during this period of their life is not always mentioned.
Protein consists of amino acids which are the building blocks of the body. It’s used for a myriad of functions that include maintenance, repair, replacement and rebuilding of tissue and cells. It contains enzymes that we use to digest food, it helps to maintain our immune system and it gives us energy. It prevents fat accumulation in the liver, reduces cholesterol, aids in the formation of haemoglobin, and is even thought to enhance the functioning of the brain.
The recommended average amount of protein differs for women, according to their age and their body mass. The average Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight. Women in perimenopause however need more protein than they did when they were younger. The recommended average amount of protein for a woman in her 40s is approximately 56 grams.
Why Women Need More Protein in Menopause:
1. It Balances Hormones
Protein also plays a part in regulating hormones including estrogen, insulin and thyroid hormones. it’s therefore essential for women in perimenopause, as this is a time when estrogen levels drop and hormone levels fluctuate.
2. Weight Management
As we transition into menopause, our oestrogen levels decrease. This leads to a loss of lean body mass (LBM) and an increase in fast mass (FM). We can counteract this by eating more protein which takes longer to digest than other nutrients. As a result, it keeps us full for longer, meaning we’re less likely to snack. Research shows that eating a high-protein diet, over a long period of time, leads to weight loss and people generally weigh less as a result.
3. To Prevent Muscle Loss
From the age of 40 on, our skeletal muscle mass decreases between 3-8 per cent every decade and by the age of 60, it’s declining at a rate of 10-15 per cent every 10 years. Studies show however that eating protein may improve muscle protein synthesis. Spreading your protein consumption over three meals per day is thought to aid the stimulation of muscle protein synthesis.
4. Bone Health
Along with Calcium, Vitamin D and K2, protein supports our bone health and reduces the risk of osteoporosis, which become more prevalent in women during menopause. Perimenopause is therefore the time to action to keep your bones strong in the future.
Where Can You Find Protein?
Protein can be found in a variety of foods such as fish, lean meat, pulses and nuts and dairy products. Manufactured protein powder can also be added to food as a way to up your protein intake. Supplements such as Cleanmarine MenoMin contain Vitamin D3, which contributes to the maintenance of normal bones, teeth and normal muscle function or our new product Cleanmarine Bone Factors, a scientifically formulated blend containing 10 bone specific nutrients including Calcium, Magnesium, Vitamin C, Zinc, Vitamin D & K2 can be taken to specifically target Bone Health. Cleanmarine MenoMin and Cleanmairne Bone Factors can be taken together.
