How Increased Protein and Muscle Mass Can Benefit Perimenopausal Women
As women approach perimenopause, the years leading up to menopause, their bodies go through a lot of changes. This time, often starting in the 40s, can bring challenges like weight gain, fatigue, mood swings, and a noticeable loss of muscle mass. One way to help manage these changes is by boosting protein intake and focusing on building or maintaining muscle. But why is this so important during perimenopause?
Why Protein Matters During Perimenopause
Protein is essential for everyone, but it becomes even more crucial for women in perimenopause. As estrogen levels start to fluctuate and eventually drop, women are at a higher risk of losing muscle and bone density. This can lead to issues like osteoporosis (weak bones) and sarcopenia (loss of muscle mass).
Maintaining Muscle Mass: As we age, muscle loss is almost inevitable, but protein can help slow this process. When you have enough protein in your diet, it supports muscle repair and growth, which is key to staying strong and active.
Boosting Metabolism: Muscle mass is directly linked to metabolism. The more muscle you have, the more calories your body burns, even when you’re resting. During perimenopause, many women notice their metabolism slowing down, leading to weight gain. Increasing protein and building muscle can help keep your metabolism running more efficiently.
Supporting Bone Health: Protein isn’t just for muscles—it’s also important for bones. Along with calcium and vitamin D, protein helps maintain bone strength, which is crucial as bone density tends to decrease with age.
Tips for Increasing Protein and Building Muscle
Choose Quality Protein Sources: Include lean meats, fish, eggs, and plant-based proteins like tofu, beans, and lentils in your meals. You might also consider adding a protein supplement, like whey protein, especially after workouts.
Strength Training: Incorporate strength exercises into your routine, such as weight lifting, resistance bands, or bodyweight exercises like squats and lunges. These activities not only build muscle but also help strengthen your bones.
Balanced Diet: While protein is important, it should be part of a balanced diet. Make sure you’re also eating plenty of fruits, vegetables, whole grains, and healthy fats.
Stay Consistent: Consistency is key. Try to include protein in every meal and make exercise a regular part of your routine.
How We Can Help at AcuBliss
At AcuBliss Acupuncture & Holistic Medicine, we believe in a holistic approach to health. Acupuncture can be a great way to manage perimenopausal symptoms by helping to balance hormones, reduce stress, and improve energy levels. We can also provide guidance on diet and lifestyle changes that support your overall well-being.