Protein is a nutritional powerhouse that becomes even more critical during peri-menopause and menopause. As hormone levels shift, protein helps maintain muscle mass, balance blood sugar, and support overall health. But how much protein do you need, and how can you incorporate more into your diet? Let’s break it down.
Why Protein is Important During Menopause
Supports Hormonal Health: Declining estrogen levels can lead to metabolic changes and increased fat storage. Protein stabilizes blood sugar and supports hormone production to regulate energy and mood.
Preserves Muscle Mass: Muscle loss accelerates with age, making adequate protein intake essential to maintaining strength and metabolism.
Strengthens Bones: Protein works with calcium to support bone density, reducing the risk of fractures and osteoporosis.
How Much Protein Do You Need?
Experts recommend women in peri-menopause and menopause consume 1.2 to 2 grams of protein per kilogram of body weight daily. At Free Flow Health, we provide personalized guidance on how to meet your protein needs through diet and lifestyle, ensuring it aligns with your overall health goals. For a 150-pound woman (68 kilograms), that’s roughly 82 to 136 grams per day.
Easy Ways to Increase Protein Intake
Protein-Packed Breakfasts: Start your day with eggs, Greek yogurt, or a protein smoothie. Add ingredients like chia seeds, almond butter, or spinach for an extra nutrient boost.
Snack Smartly: Opt for high-protein snacks such as nuts, seeds, boiled eggs, or cottage cheese. Keep them on hand for a quick energy boost.
Incorporate Lean Meats: Add chicken, turkey, or lean beef to your meals. Fish like salmon and sardines provide protein along with omega-3 fatty acids.
Try Plant-Based Proteins: Lentils, chickpeas, tofu, and tempeh are excellent plant-based protein sources. Pair them with whole grains like quinoa or brown rice to create a complete protein.
Use Protein Powders: When food alone isn’t enough, high-quality protein powders can fill the gap. Look for ones without added sugars or artificial ingredients.
Protein and Acupuncture: A Holistic Approach
At Free Flow Health in San Diego, we combine over a decade of experience in women’s health with a unique integration of nutrition and Traditional Chinese Medicine to support women navigating peri-menopause and menopause. Protein is just one piece of the puzzle; acupuncture can further support your body by calming the nervous system, balancing hormones, and addressing symptoms like fatigue or hot flashes.
Your Next Steps
Make protein a priority in your daily diet, and consider adding acupuncture to your wellness routine. At Free Flow Health, we specialize in helping women through every stage of life. Book your appointment today and take the first step towards a healthier, more balanced you.