National Nutrition Week 2025: Why Menopausal Women Should Eat More Protein? Foods To Add To Daily Diet

Menopause is a time marked by the end of the menstrual cycle in women. While the average age of natural menopause is around 51 years, it most commonly occurs between the ages of 45 and 55. During this time, women tend to experience several bodily changes. It is when oestrogen levels drop significantly, leading to symptoms such as hot flashes, mood swings, vaginal dryness, and more. This hormonal shift also contributes to decreased muscle mass and bone density, making a protein-rich diet beneficial during this life stage.

This National Nutrition Week 2025, the OnlyMyHealth team asked an expert to shed light on the role of protein in a menopause diet and why it is important.

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Why Is Protein More Important During Menopause?

In an interaction with the OnlyMyHealth team, Dr Archana Dhawan Bajaj, gynaecologist and IVF expert at The Nurture IVF Clinic, Delhi, says, "Protein is an essential nutrient for people going through menopause. It is critical for preserving muscle mass, which declines throughout this stage of life."

She further highlights that while ageing-related factors such as decreased energy expenditure and reduced physical activity contribute significantly to midlife weight gain, hormonal changes during menopause also play a key role in altering fat distribution, leading to increased central adiposity.

A higher protein intake during this stage of life can significantly benefit women by aiding in weight management through increased satiety and a higher thermic effect of food and by supporting bone health by helping preserve lean muscle mass, which is linked to bone density. 

A study published in the International Journal of Women's Health indicates that higher protein intake and whey protein may offer benefits for muscle mass and strength in postmenopausal women, with the benefits being more significant when combined with resistance training.

How Much Protein Do Menopausal Women Need Daily?

“How much protein you need depends on a variety of things, including your level of activity and any health concerns you may have, which is why it's best to consult with a registered dietitian for individualised advice,” recommends Dr Bajaj.

She adds that for most women in perimenopause, a decent starting point is 1-1.2 grams of protein per kilogram of body weight per day. Research indicates that consuming 25-30 grams of protein every meal can help prevent muscle loss as we age.

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Best Sources Of Protein For Menopausal Women

For women during menopause, the best protein sources are:

• Lean meats
• Poultry
• Fish
• Eggs
• Dairy products
• Beans
• Lentils
• Nuts and seeds

According to Dr Bajaj, these foods provide essential amino acids to help maintain muscle mass, support bone health, and aid in weight management by increasing feelings of fullness. Incorporating a variety of protein sources into a balanced diet can help manage common menopause symptoms and support overall health.

Bottomline

While protein is an essential part of a menopausal diet, it is crucial to focus on a balanced diet that contains a variety of nutrients from all food groups. “As we age, some nutrients become more necessary; therefore, it's crucial to eat foods high in lean protein, complex carbs, healthy fats, and vitamins and minerals,” says Dr Bajaj, adding, “Protein is a critical food for sustaining muscle mass, which declines at this period of life.”

Lastly, but most importantly, staying hydrated is also vital. “Sips of cool water before bedtime may also help with hot flashes during the night,” Dr Bajaj concludes.