The Power of Protein: A New Era for Peri/Menopausal Women
Remember the days when our mothers religiously followed aerobics routines, believing it was the key to staying slim and healthy? They were told that lifting weights would make them bulky, so they stuck to cardio. Fast forward to today, and many of these women, now in their 70s and 80s, are facing the harsh realities of sarcopenia, osteopenia, and osteoporosis. The very advice meant to keep them fit has left them frail and vulnerable.
The Musculoskeletal Syndrome of Menopause
Dr. Vonda Wright has shed light on what she calls the musculoskeletal syndrome of menopause. This syndrome encompasses joint pain, muscle loss, and decreased bone density, all exacerbated by the decline in oestrogen. It’s a stark reminder that the old ways of thinking need to be challenged and updated with new scientific insights.
Muscle: The Organ of Longevity
Enter Dr. Gabrielle Lyon, who champions the idea that muscle is the organ of longevity. Unlike the outdated belief that muscle is just for bodybuilders, Dr. Lyon emphasises that maintaining muscle mass is crucial for metabolic health, physical strength, and overall longevity. Muscle acts as a reservoir for amino acids, supports immune function, and helps maintain a healthy metabolism. It’s not just about looking good; it’s about living well.
The Protein Connection For Musculoskeletal Health In Menopausal Women
So, how does protein fit into this picture? Protein is the building block of muscle. As we age, especially during peri/menopause, our bodies need more protein to maintain muscle mass and strength. This is vital for preventing conditions like osteopenia, osteoporosis, and sarcopenia.
Sarcopenia: This is the age-related loss of muscle mass and strength, which can significantly impact mobility and overall health. Protein, combined with resistance exercise, is key to preventing the age-related loss of muscle mass and strength.
Osteopenia and Osteoporosis: Osteopenia is when you have a lower-than-normal bone density leading to an increase in the risk of fractures. It’s often a precursor to osteoporosis, a more severe form of bone loss that makes bones weak and brittle with a higher risk of fractures from minor stressors. Adequate protein intake helps maintain bone density and reduces the risk of fractures.
Osteosarcopenia: This condition, where both bone and muscle loss occur simultaneously, can be mitigated through proper nutrition and exercise.
Achieving the Right Amounts of Protein
I often get my clients to keep a food diary so I can calculate if they are eating enough or too much (both macros and micronutrients). There are a couple of things that often show up in these calculations and one of the big ones is that they aren’t eating enough protein. Here are some tips to ensure you’re getting enough protein:
Include Protein in Every Meal: Incorporate high-protein foods like lean meats, fish, eggs, dairy, legumes, and nuts into each meal.
Snack on Protein-Rich Foods: Choose snacks like cheese, yogurt, nuts and seeds.
Use Protein Supplements if Necessary: Protein powders can be a convenient way to increase protein intake, especially for those with higher protein needs – but check the quality of your protein powder – often they are full of sugar or other nasties.
How Much Protein Do You Need?
The general recommendation for protein intake is 0.8 grams per kilogram of body weight for the average adult. However, for peri/menopausal women, aiming for 1.0 to 1.2 grams per kilogram of body weight can be beneficial.
To calculate your daily protein needs:
Determine Your Weight in Kilograms: For example, if you weigh 70 kg, you will need between 70 to 84 grams of protein per day (70 kg x 1.0-1.2 g/kg).
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What Does a Serve of Protein Look Like?
Here’s a handy table to help you understand what a serve of protein looks like and how many serves you need to meet your daily requirements:
Spreading Protein Intake Across the Day
It’s important to spread your protein intake throughout the day to aid absorption and maximise muscle protein synthesis. Aim to include a source of protein in every meal and snack.
Protein Strength and Vitality
Protein is a critical nutrient for peri/menopausal women, supporting muscle mass, bone health, and overall well-being. By understanding its importance and incorporating adequate amounts into your diet, you can help mitigate some of the challenges associated with menopause. Embrace the new science and rethink your approach to health and fitness. Prioritising protein and strength training can help ensure that the next generation of women ages with strength and vitality.
Mary-Leigh is a nutritional medicine practitioner, transformation specialist, and lifestyle coach with over 25 years of experience dedicated to the welfare and well-being of others. She supports busy professionals, their families, and people over 40 in achieving better mental and physical health. Her clinical focus includes stress-related illness, burnout, and healthy aging. Mary-Leigh is available for individual clinical appointments (online) and as a workplace wellbeing consultant.