What's protein got to do with it?

One thing that is often overlooked when discussing menopausal nutrition is the need for a woman to increase her protein intake and how vital this can be at this stage. 

Let's take a closer look at how and why we should include protein into our diet.

Understanding Protein Needs for Perimenopausal Women

Entering the perimenopause brings about various changes in a woman's body, including fluctuations in hormone levels and metabolic processes.

Alongside these changes, maintaining a balanced diet becomes crucial to support overall health and well-being.

Protein, often hailed as the building block of life, plays a vital role during this transitional phase. In this blog, we'll delve into the importance of protein for perimenopausal women and explore how they can meet their nutritional needs effectively.

Importance of Protein
Protein is essential for numerous physiological functions, including muscle repair and growth, hormone production, immune function, and tissue maintenance. During perimenopause, women may experience muscle loss and changes in body composition due to hormonal fluctuations and decreased physical activity. Adequate protein intake becomes crucial to counteract these effects and support muscle health.

Meeting Protein Needs
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. However, some experts suggest that older adults, including perimenopausal women, may benefit from slightly higher protein intake to preserve muscle mass and function.

Aim to include protein-rich foods in every meal and snack. Opt for lean sources of protein such as poultry, fish, eggs, dairy products, legumes, tofu, and nuts.

Incorporating a variety of protein sources ensures that you receive all essential amino acids necessary for optimal health.

Meal Ideas: Here are some protein-rich meal ideas suitable for perimenopausal women:

1. Breakfast: Greek yogurt topped with berries and almonds.
2. Lunch: Grilled chicken salad with mixed greens, vegetables, and vinaigrette dressing.
3. Snack: Hummus with carrot sticks or whole-grain crackers.
4. Dinner: Baked salmon served with quinoa and roasted vegetables.
5. Dessert: Cottage cheese with sliced peaches and a drizzle of honey.

Protein Supplements
While it's best to obtain nutrients from whole foods, protein supplements can be a convenient way to top up and meet your daily goals, especially for those with busy lifestyles. Whey protein, pea protein, and collagen protein powders are popular choices. However, it's essential to choose high-quality supplements and consult with a healthcare professional before incorporating them into your diet.

Hydration
Protein metabolism requires adequate hydration. Therefore, ensure you drink plenty of water throughout the day to support digestion, nutrient absorption, and overall health.

As women navigate perimenopause, prioritising nutrition becomes paramount for maintaining health and well-being. Adequate protein intake plays a crucial role in supporting muscle health, hormone production, and overall vitality during this transitional period. By incorporating protein-rich foods into your diet and staying hydrated, you can optimise your nutritional intake and thrive through perimenopause with vitality and strength.