Menopause is a significant transitional phase in a woman's life, marked by hormonal changes that can impact various aspects of health, including metabolism and body composition. During this time, adopting a high-protein diet can offer several benefits that support overall well-being. Here’s how a high-protein diet can help women during menopause:
Preserving Muscle Mass
According to the “Sapienza” University of Rome, one of the key challenges during menopause is the natural decline in muscle mass and strength, known as sarcopenia. A high-protein diet, coupled with regular resistance training, can help preserve muscle mass and prevent age-related muscle loss, promoting physical strength and independence.
Supporting Bone Health
Menopausal hormonal changes can also affect bone density, increasing the risk of osteoporosis and fractures, according to a study published in Chronic Diseases and Translational Medicine. Protein is essential for maintaining bone health, as it provides the building blocks necessary for bone formation and remodelling, helping to reduce the risk of osteoporosis.
Managing Weight and Metabolism
Metabolic changes during menopause, including a decrease in metabolic rate and an increase in abdominal fat, can contribute to weight gain and metabolic disorders. A high-protein diet can help mitigate these effects by promoting satiety, reducing overall calorie intake, and supporting metabolic function, as per a study published in the American Journal of Clinical Nutrition.
Hormone Regulation
Protein intake plays a role in hormone production and regulation, including hormones involved in metabolism, appetite control, and mood regulation. According to the Journal of the International Society of Sports Nutrition, adequate protein intake during menopause can help balance hormone levels and support overall hormonal health.
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Blood Sugar Control
Women may experience fluctuations in blood sugar levels during menopause, leading to an increased risk of insulin resistance and type 2 diabetes, according to a study published in the Journal of Clinical & Diagnostic Research. A high-protein diet, especially when combined with healthy carbohydrates and fats, can help stabilise blood sugar levels and improve insulin sensitivity.
Enhancing Mood and Cognitive Function
Protein is essential for neurotransmitter synthesis, which influences mood, cognition, and brain function. Consuming sufficient protein can support mental well-being during menopause, reducing the risk of mood swings, cognitive decline, and memory problems, according to a study published in BMC Public Health.
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A high protein diet during menopause offers numerous benefits for women, including preserving muscle mass, supporting bone health, managing weight and metabolism, regulating hormones, controlling blood sugar levels, and enhancing mood and cognitive function. It's essential to combine a high protein intake with a balanced diet rich in fruits, vegetables, whole grains, and healthy fats to optimise overall health during this life stage.