Protein Power: Eating for a Peaceful Perimenopause

Eating Protein

Protein Power: Eating for a Peaceful Perimenopause

Eating Protein

Are you navigating the rollercoaster of perimenopause? Amidst the myriad of changes occurring in your body during this transformative phase, one essential element often overlooked is the power of protein. As hormones fluctuate and bodies adapt, prioritizing protein can be a game-changer for managing symptoms and thriving through this transition.

Protein plays a pivotal role in our overall health, but its significance tends to be underestimated, especially during perimenopause. Here’s why giving it some extra attention might be your secret weapon during this phase:

Muscle Matters

As we age and hormonal shifts occur, muscle mass can decline. Protein is the building block for muscles, aiding in their maintenance and repair. Prioritizing protein-rich foods can help combat this decline, supporting strength and vitality.

Metabolic Boost

Perimenopause often brings metabolic changes, potentially leading to weight fluctuations. Protein has a higher thermic effect compared to fats or carbohydrates, meaning your body burns more calories digesting protein. This can support weight management by enhancing metabolism and keeping you more satiated…so you eat less!

Hormonal Harmony

Protein isn’t just about muscles; it also plays a role in hormone regulation. Hormones control numerous bodily functions, and ensuring an adequate protein intake can contribute to hormonal balance, potentially alleviating some perimenopause symptoms.

Bone Health Support

During perimenopause, estrogen levels decline, impacting bone health. Protein intake is associated with better bone density and strength. Combining protein with other bone-supportive nutrients can aid in maintaining strong and healthy bones.

So, how can you prioritize protein in your diet during perimenopause?

Start your day with protein-rich breakfast options like Greek yogurt, eggs, or a protein smoothie. Here’s my favorite Morning Women’s Smoothie Recipe:    Morning Smoothie

Incorporate lean meats, fish, poultry, tofu, tempeh, beans, lentils, and nuts into your meals. I love this super simple and delicious Pesto Salmon Recipe:

Easy Salmon Pesto Recipe

Opt for snacks containing protein, such as hummus with veggies, cottage cheese, or a handful of almonds. I love these protein balls for a simple treat packed with protein that hit the spot: 

Chocolate Protein Balls Recipe

I also love these super versatile, freezable, and easy to eat on the go, Anytime Egg Bites 

Anytime Egg Muffins Recipe

Consider protein supplements if needed, ensuring they fit your dietary needs. Some of my favorites are:

  1. Bulletproof Collagen – Unsweetened and very smooth blended into cold drinks. 
  2. Sparkle Collagen – It tastes like a sweet orange creamsicle.
  3. Vital Proteins Collagen Peptides – Unsweetened and blends well

Remember, while focusing on protein, maintain a balanced diet rich in fruits, vegetables, healthy fats, and whole grains. Prioritizing protein doesn’t mean neglecting other essential nutrients.

Understanding your body’s requirements during perimenopause and making protein a priority can be a proactive step towards managing symptoms and embracing this phase with vigor.

In the whirlwind of perimenopause, don’t underestimate the power of protein. Embrace its benefits, prioritize it in your diet, and witness the positive impact it can have on your overall well-being as you navigate this transformative journey!

Written by Allison Poole, PT, MPT, WHC

Allison takes a modern approach to women's hormone and pelvic health by taking the hard work and confusion out of caring for your body. She combines her 20 years of clinical expertise, compassion and personal experience to help women navigate perimenopause and menopause with ease.

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