01/09/2025
Perimenopause and menopause management and key is crucial for mental health.
Studies show that a protein intake of 1.2 to 2.0 grams per kilogram of body weight is critical for women 40 and over in order to maintain hormone balance, weight management, bone and muscle support and most importantly, helping to prevent cognitive decline (women make up 2/3 of Alzheimer’s cases and estrogen decline is a HUGE factor).
This would mean that a 150 pound woman (which is approximately 68 kg) over 40 should be eating 82-136 grams of protein per day.
As women age, they experience accelerated muscle loss, a condition called sarcopenia. A higher protein intake, especially when combined with resistance training, can counteract this by supporting and increasing muscle protein synthesis.
The drop is estrogen during perimenopause and menopause greatly increases the risk of osteoporosis. Protein is CRUCIAL for bone health and can even help maintain muscle bone density especially when combined with nutrients like calcium and vitamin D.
Protein’s building blocks, amino acids, are necessary for producing hormones and neurotransmitters like serotonin and dopamine. Eating sufficient protein regulates hormones and neurotransmitters which helps prevent mood swings, anxiety, depression and drastic weight gains.
Protein also helps stabilize blood sugar levels, which can minimize energy crashes and reduce cravings for sugar. This is especially important for menopausal women, who have an increased risk of insulin resistance, which is the leading cause of Type II diabetes, cardiovascular disease, PCOS, non-alcoholic fatty liver disease and more.
High protein intake also helps prevent cognitive decline in menopausal women by providing the aforementioned amino acids for neurotransmitter production which support mood and brain function!
PMID: 38201856
