The Power of Protein: Essential for Women Post-Menopause
I have finally graduated to that post menopause phase of life. That magical 12 month period since my last period has passed without much fanfare. Actually, it went by unnoticed by me for a few months until I went back in my calendar to find a note and found my scribbles "period December 10th, 2023".
Do I keep doing what I've been doing during menopause? Do I now add more of this and less of that? I still have itchy skin, especially behind the ears and find myself in a t-shirt in the cold and a sweater when hot outside, like right now... wearing a sweater in the middle of the day.
Whatever I may do or not do, one thing remains constant - my body needs protein. As we transition beyond menopause, our body continues to experience significant changes that can impact our health, especially muscle and bone strength. During this phase, maintaining an adequate protein intake is crucial.
Why? Because protein is a foundational building block for both muscle and bone, helping to counteract post menopausal related loss and is essential to help us maintain strength and mobility.
The Science Behind Protein
Research shows that women can lose up to 1% to 2% of their bone mass annually following menopause due to lower estrogen levels, and muscle mass declines at a rate of about 3% per decade after age 30. This makes protein intake incredibly important. According to the American Journal of Clinical Nutrition, higher protein intake is associated with a higher bone mineral density, which is vital in reducing the risk of fractures and osteoporosis.
Protein’s Role in Sustaining Muscle Mass
Muscle loss, or sarcopenia, is another challenge we face as we age. However, consuming sufficient protein, especially when combined with strength training, can significantly slow this loss. A study published in the Journal of the American Geriatrics Society found that higher dietary protein intake was correlated with a lower rate of age-related muscle loss in women aged 50 and older.
