Protein’s Health Benefits for Women in Midlife

If you’re a woman entering midlife, you may recognize that your body is going through a host of changes. Perhaps you are gaining weight and you don’t feel as strong as you used to.

The more you learn, the more you realize that protein may need to be increased in your diet.

So what’s happening?

As you enter perimenopause in your 30s, 40s, or 50s, your estrogen is declining. This inevitably causes you to lose muscle mass.

With less muscle, you are burning fewer calories which leads to weight gain even without changing your diet and exercise routine. You may not be someone who has a weight issue but losing muscle as we age is something we all need to be concerned with.

The good news is that there are steps you can take to age healthier.

You can’t stop the drop in hormones, but you can incorporate more protein (especially plant-based) into your diet which is directly related to healthy aging. Embracing strength training to increase muscle mass is also necessary to build muscle.

Why Do Middle-Aged Women Need More Protein?

Since perimenopause and menopause can cause a host of unpleasant symptoms and put us at risk for certain diseases, eating certain foods can make this transition smoother. With declining estrogen levels, many women report weight gain, a weakened immune system, dry skin, and unpredictable moods.

Learn more about eating intuitively in midlife as you listen to your hunger and fullness cues and honor your health. Stop dieting an depriving and focus on adding healthy foods to your diet!

Increasing your protein can help with a lot of symptoms brought on by hormonal changes.

• Protein keeps your blood sugar more balanced, which improves your mood and keeps sugar cravings away (Amen to that!)
• It helps the immune system function correctly (no one has time to be sick!)
• It maintains muscle mass which is what helps you burn more calories and stay strong
• It keeps hair, nails, and skin healthy
• It strengthens bones
• It keeps you full longer which helps with your weight loss goals and balancing blood sugar levels

How Much Protein Do Women Need in Midlife?

The guidelines recommend that healthy aging women get 1-1.5 grams of protein per kilogram of body weight daily. This translates to about 75-110 grams for a 150-pound woman. More activity or increased weight training will require the higher end of this calculation.

Consult with your physician to be sure there are no contraindications (such as kidney disease) to this suggested amount.

Too much protein, which is not a problem for most women, can cause intestinal discomfort, nausea, headaches, and dehydration. Some signs you may not be getting the recommended amount are feeling weak or tired, moody, being hungry all of the time, and having wounds that are slow to heal.

Best Protein Choices

It’s important that you eat 15-30 grams of protein at each meal. You can add some healthy, protein-rich snacks if necessary to get the required daily amount.

Examples of foods rich in protein:

• One egg – 6 grams of protein
• One cup of broccoli – 4 grams
• Two tablespoons of peanut butter – 8 grams
• Three ounces of skinless chicken – 28 grams
• Six ounces of Greek yogurt – 18 grams
• Three ounces of steak – 26 grams
• One cup of cottage cheese – 25 grams
• Vital Protein Collagen Peptides added to a smoothie is my go-to for lunch most days – 3 Tbsp has 18 grams of protein!

A study performed at Tuft’s University revealed that women who include enough protein, especially plant protein, in their diet are likely to remain healthy as they age. Women following a plant-based diet can also consume protein from soy, pumpkin seeds, almonds, beans, walnuts, and brown rice.

Protein does much more than aid in muscle growth. Finding ways to incorporate protein into your diet will help you live a long, active life.

Aging in a healthy way isn’t just about adding years to your life but living healthily without chronic conditions.

Let me know how you incorporate protein into your diet and some recipes you enjoy!

Reach out to learn how I can support you in your journey!