*Content reviewed by HotPause Health Nutrition Expert and Registered Dietitian Val Schonberg, MS, RD

Protein is Powerful in Menopause

Menopause brings about a myriad of changes in a woman’s body, that can include fluctuating hormones, changes in lean body mass, physical activity, sleep, diet, and lifestyle. One key aspect of managing these changes effectively is ensuring adequate protein intake. Nutrition expert and Registered Dietitian, Val Schonberg, explains why protein plays a crucial role in maintaining muscle mass, supporting bone health, and regulating various bodily functions—all of which are especially important during menopause. Here are five key reasons why protein is essential and how you can incorporate it into your diet.

1. Maintaining Muscle Mass

Loss of skeletal muscle occurs as we age, and in women this is compounded by the loss of estrogen that occurs with menopause. Protein is essential for muscle repair and growth. [1] Consuming enough protein can help counteract muscle loss, maintain strength, and support overall physical function. Aim to include high-quality protein sources such as lean meats, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and quinoa in your meals. Of course it’s also important to include weight-bearing activities & exercises to maintain muscle mass.

2. Supporting Bone Health

Bone density decreases significantly during menopause, increasing the risk of osteoporosis and fractures. Protein, along with calcium and vitamin D, plays a vital role in maintaining bone health. Adequate protein intake paired with physical activity (weights lifting, etc.) can help preserve bone density and reduce the risk of osteoporosis. [2] Incorporate dairy products, leafy greens, nuts, and seeds into your diet to ensure you’re getting a balanced mix of these essential nutrients.

3. Drives Satiety

Including protein-rich foods in every meal can help keep you feeling full longer, reducing the likelihood of overeating and supporting a healthy weight.

4. Glucose Regulation

Protein intake can help stabilize blood sugar levels by slowing down the absorption of glucose into the bloodstream. This can reduce insulin spikes and improve insulin sensitivity, which are important factors in metabolic health.

5. Enhancing Mood and Cognitive Function

Protein-rich foods contain amino acids such as tryptophan, which is a precursor to serotonin—a neurotransmitter that regulates mood, sleep, and cognitive function. [5] Maintaining a steady intake of protein, with adequate energy/calorie intake, including carbohydrates, can help stabilize mood swings, improve sleep quality, and support brain health during menopause. Incorporate a variety of protein sources such as chicken, turkey, nuts, seeds, and legumes to help maintain mental well-being.

How Much Protein Do You Need?

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight (or 0.8 grams per kilogram of body weight) for adults. For a woman weighing roughly 150 pounds, that would equate to about 54 grams of protein. More protein may be helpful during menopause and some experts recommend aiming for 20 grams of protein per meal when possible.

It’s important to distribute protein intake evenly across meals (this would equate to approximately 20 grams of protein at each of 3 meals and a snack) to maximize muscle protein synthesis and maintain steady energy levels throughout the day. Women who are participating in physical activity may require even more protein intake.

How to Incorporate More Protein Into Your Diet

• Start Your Day with Protein: Begin your day with a protein-rich breakfast like Greek yogurt with nuts and berries, or scrambled eggs with spinach and whole grain toast.
• Snack Smart: Opt for protein-packed snacks like a handful of almonds, a hard-boiled egg, or hummus with carrot sticks.
• Balance Your Meals: Ensure each meal includes a source of protein. Add grilled chicken to salads, incorporate beans into soups, and enjoy fish or tofu stir-fries.
• Explore Plant-Based Proteins: Include a variety of plant-based proteins like lentils, chickpeas, quinoa, and tempeh to diversify your protein sources.

Conclusion

Protein is a powerhouse nutrient that becomes even more crucial during menopause. From maintaining muscle mass and bone health to supporting steady glucose levels, adequate protein intake can significantly improve your overall health and well-being. By incorporating a variety of protein-rich foods into your diet, you can navigate the changes of menopause with strength and confidence.

References:

1. Ming-Lin Li, Fei Zhang, Han-Yong Luo, Zi-Wei Quan, Yi-Fei Wang, Le-Tian Huang, Jia-He Wang,Improving sarcopenia in older adults: a systematic review and meta-analysis of randomized controlled trials of whey protein supplementation with or without resistance training, The Journal of nutrition, health and aging, Volume 28, Issue 4, 2024, 100184, ISSN 1279-7707, https://doi.org/10.1016/j.jnha.2024.100184.
2. Kędzia G, Woźniak M, Samborski W, Grygiel-Górniak B. Impact of Dietary Protein on Osteoporosis Development. Nutrients. 2023 Oct 28;15(21):4581. doi: 10.3390/nu15214581. PMID: 37960234; PMCID: PMC10649897.
3. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
4. Layman DK, Anthony TG, Rasmussen BB, Adams SH, Lynch CJ, Brinkworth GD, Davis TA. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr. 2015 Jun;101(6):1330S-1338S. doi: 10.3945/ajcn.114.084053. Epub 2015 Apr 29. PMID: 25926513; PMCID: PMC527894
5. Martin SE, Kraft CS, Ziegler TR, Millson EC, Rishishwar L, Martin GS. The Role of Diet on the Gut Microbiome, Mood and Happiness. medRxiv [Preprint]. 2023 Mar 21:2023.03.18.23287442. doi: 10.1101/2023.03.18.23287442. PMID: 36993403; PMCID: PMC10055576.