Each day about 4,000 women reach menopause, according to the Creighton University School of Medicine, which is defined as 12 months without a menstrual period. The decrease in your hormone levels causes a number of symptoms including hot flashes, mood changes and weight gain. Following a balanced diet to maintain a healthy weight is important to limit your risk of chronic diseases such as diabetes and heart disease. Protein is one of the essential macronutrients your body needs to maintain good health. Including healthy sources of protein can help you maintain a healthy weight, reduce your risk of chronic disease and may even improve menopausal symptoms.
Protein
The proteins in your body are constantly being broken down and then are in need of replacement. Your body uses the protein in the food you eat to replace those proteins and help keep your body functioning normally. When you eat foods with protein, your body breaks it down into amino acids, which it then uses to build and rebuild the proteins found in your cells, organs and muscles.
Protein Needs
Your protein needs after menopause do not differ from before menopause. The recommended dietary allowance for protein has been established by the Food and Nutrition Board at the Institute of Medicine. They recommend women over the age of 30 consume 46 g of protein a day. However, protein needs for women can vary depending on weight and activity level. Sedentary women need 0.36 g of protein per pound of body weight, while women who engage in regular exercise need 0.45 to 0.68 g of protein per pound of body weight. For example, a 120-lb. sedentary woman need 43 g of protein a day, while a women who exercises needs 54 to 82 g of protein a day.
Healthy Food Sources
Protein is found in a number of foods, including meat, fish, eggs, milk and beans. Whole grains and vegetables also contain a small amount of protein. Now that you have reached menopause, you are at a higher risk of developing heart disease. Some sources of protein, meat and milk, also contain high amounts of saturated fat, which increases blood cholesterol levels. Choosing the right sources of protein will help lower your risk and improve your health. When it comes to selecting meat, include leaner cuts such as beef or pork tenderloin and white meat poultry. You should also try to include more fish in your diet as a source of protein for heart health. Beans, such as chickpeas and soy beans, also provide protein, along with fiber, magnesium, iron and B-vitamins.
Soy Protein
There has been some evidence that soy protein, found in foods like tofu, soy beans and soy milk, may help improve your menopausal symptoms. But research has been mixed, and formal recommendations of the use of soy protein for menopause have not been established, according to Creighton University School of Medicine. However, soy is a healthy source of protein, providing all of the essential amino acids without the saturated fat, so including it in your diet cannot hurt.
References
- Creighton University School of Medicine: Soy Protein and Menopause
- American Dietetic Association: Eating Right During Menopause
- MayoClinic.com; Menopause; July 2009
- Institute of Medicine: Dietary Reference Intakes
- Centers for Disease Control and Prevention; Nutrition for Everyone; Protein
- MayoClinic.com; Your Diabetes Eating Plan: Exchange List; May 2010
