Why is protein so important for peri/menopausal women?

Protein is essential for perimenopausal women for several reasons:

The recommended protein intake for perimenopausal women, like any adult, can vary depending on factors such as activity level, muscle mass, and overall health. A common guideline is to aim for 1.0 to 1.2 grams of protein per kilogram of body weight per day for adults, including perimenopausal women. For example, if a woman weighs 70 kilograms (154 pounds), her protein intake could range from 70 to 84 grams per day. {Scroll down for what foods have high doses of protein}

Muscle health:

As women age, they may experience a natural decline in muscle mass. Consuming an adequate amount of protein can help preserve muscle mass and strength, which is especially important during perimenopause when muscle loss (sarcopenia) can become more pronounced.

Bone health:

Adequate protein intake is crucial for maintaining bone health and preventing osteoporosis, a condition where bones become weak and brittle. Protein contributes to the formation and repair of bones, helping to support bone density.

Hormonal balance:

Protein plays a role in hormone synthesis and regulation, which can be beneficial during the hormonal fluctuations that occur in perimenopause.

Metabolism support:

Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy for digestion and absorption. This can help support metabolic function and weight management, which can be particularly important during perimenopause when metabolism may slow down.

It's essential to consume a variety of protein sources, including lean meats, poultry, fish, dairy products, legumes, nuts, and seeds. A balanced diet that includes sufficient protein, along with other essential nutrients, can help support overall health and well-being during the perimenopausal phase of life.