By Erica F Perusse, BS
When you're a teenager, there's tons of preparation and education about puberty and your menstrual cycle. The same goes for pregnancy. But once you hit your 40s or 50s, perimenopause sneaks up on you like a silent intruder, taking over your body without much warning. We didn't learn how to handle this in school—no one really explained the science behind what's happening. All we know is what we saw growing up: women dealing with hot flashes, unexpected weight gain, and an emotional rollercoaster that seems to come out of nowhere. And honestly, I'm pretty sure I'd only heard the term "menopause" before, not "perimenopause." Ugh! But remember, you're not alone in this journey.
As if balancing your plate, finding enjoyable ways to stay active, and drinking enough water wasn't challenging enough… oh, let's not forget about life itself! Perimenopause and menopause can throw our bodies for a loop. In this blog, we'll discuss:
What Happens During Perimenopause and Menopause?
Why Protein Matters
How Much Protein Do You Need?
How Protein Can Help You Unlock Better Sleep
Insights from Your Dietitian Team: Final Thoughts
What Happens During Perimenopause and Menopause?
During the pre-menopause phase, which often starts in your 40s, your body undergoes hormonal changes as it transitions toward the menopause phase. This period involves a gradual decline in estrogen and progesterone, the hormones that regulate your menstrual cycle. As these hormone levels fluctuate, this is where you might experience symptoms like hot flashes, mood swings, and weight gain. Sigh, I know… frustrating, but keep reading.
Menopause is officially defined as the point when you've gone 12 consecutive months without a menstrual period, typically occurring in your late 40s or early 50s. The hormonal shifts that began in the pre-menopause period continue, leading to the end of your menstrual cycle. These changes can impact your body in various ways, affecting everything from temperature regulation to emotional well-being and metabolism.
Why Protein Matters
As you navigate this hormonal shift period, getting enough protein becomes more crucial than ever. The hormonal shifts during perimenopause and menopause can lead to muscle loss, a higher risk of osteoporosis, and challenges with weight management. That's where protein steps in—it's vital for maintaining muscle mass, supporting bone health, and helping manage weight. Protein also plays a role in balancing hormones and stabilizing blood sugar levels, which can be a big help during this transition. Plus, keeping your protein intake up can boost your energy and fight off fatigue, helping you feel your best as you adapt to these changes. Let's dive into why protein is such a key player in this stage of life!
Supports Muscle Health: Protein helps maintain muscle mass and strength, counteracting age-related loss and supporting overall mobility.
Promotes Satiety: Protein keeps you fuller longer than fats or carbs, aiding in hunger management and healthier food choices.
Maintains Bone Health: While protein isn't a substitute for estrogen, it provides essential amino acids for bone density, especially when combined with calcium and vitamin D.
Stabilizes Blood Sugar: Protein helps regulate blood sugar levels by slowing glucose absorption, which is beneficial if you're dealing with insulin resistance or blood sugar fluctuations.
How Much Protein Do You Need?
The general recommendation is to aim for 0.8 grams of protein per kilogram of your body weight. If you exercise often or want to lose weight, try for 1 to 1.2 grams per kilogram, with half from plant-based sources. Eating more than 1.5 to 2 grams per kilogram might increase the risk of fractures. Remember, everyone's needs are different depending on age, gender, activity level, and health goals. At Nourished with Emily, we offer personalized guidance to help them understand their protein needs without stressing over the details. We're here to break it down and explain everything whenever needed so they can focus on your health goals without any added confusion. Does it Sound like something you are ready for?
Nourished Members receive in-depth information about protein-rich foods. Here are some options you might consider if you're approaching or navigating this life stage:
Lean meats: Chicken, turkey
Fish and seafood: Salmon, tuna
Dairy products: Greek yogurt, cottage cheese
Legumes: Lentils, chickpeas
Nuts and seeds: Almonds, chia seeds
Plant-based proteins: Tofu, tempeh
While protein is crucial, a well-rounded diet that includes a variety of nutrients is essential for overall health. Ensure you also incorporate fruits, vegetables, whole grains, and healthy fats into your diet. This approach will support your body's needs during the perimenopausal phase and menopause stage.
How Protein Can Help You Unlock Better Sleep
Getting enough protein can greatly improve sleep quality during the menopausal transition when hormonal changes often lead to sleep disruptions like insomnia or restless nights. Protein supports neurotransmitter and hormone production that regulate sleep and helps stabilize blood sugar levels, preventing nighttime awakenings. By incorporating protein into your diet, you can support muscle health, manage weight, and enhance your sleep.
During menopause, sleep issues affect 40% to 56% of women and can severely impact the quality of life. About 51.6% of women experience significant disturbances, and not getting 7–8 hours of sleep increases risks for cardiovascular diseases and mortality. The American Heart Association highlights adequate sleep as essential for cardiovascular health. If you're struggling with sleep, know you're not alone, and focusing on protein might help you find better rest and improve your overall well-being.
Insights from Your Dietitian Team: Final Thoughts
Embracing protein as a key part of your diet during the menopausal transition can significantly enhance your feelings and functions. Focusing on protein-rich foods and maintaining a balanced diet supports muscle and bone health, manages hunger, and stabilizes blood sugar levels.
Everyone's experience with this phase is unique, so it's wise to consult a healthcare provider, dietitian, or nutritionist to tailor your protein intake to your needs.
As you can imagine, there are a lot of other things to consider—maintaining a balanced diet, staying hydrated, managing sleep, and ensuring you get essential nutrients like vitamin D, calcium, vitamin C, B vitamins, and protein. While many factors play a role, understanding the impact of protein can significantly improve your overall health and help manage symptoms, reducing disease risks associated with this stage of life.
The Nourished Membership and 1:1 Signature Clients include women at every stage of adult life. We understand that managing menstruation cycles, pregnancy, the pre-menopausal stage, perimenopause, and menopause each requires a unique approach to address the changes in our bodies effectively.
Need help with navigating Menopause without weight gain? Let us help you! Explore our current membership and programs here or consider getting tailored to you support and guidance with our Signature Nutrition Coaching Program today!
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