Protein Needs & Perimenopause
Perimenopause is a natural transition in the life of every woman which leads to menopause. Hormonal changes occur during this part of the cycle — with can manifest in all kinds physical and emotional expressions. The amount of fat and some nutrients you really don't want to mess with (protein contains every essential amino acid that our body cannot make on its own). Eating enough protein throughout the day can benefit your overall health and may be especially positive as you go through this major change.
Maintaining Muscle Mass
Women experience a big problem during the perimenopause with muscle mass decline As the estrogen gets lower your body can start to loseed muscle quite a bit quicker. Not only is protein important for building and maintaining muscle, it also helps to reduce satiety. Getting in enough protein will help protect against the loss of muscle, helping to retain strength and mobility.
Appetite and Blood Sugar Regulation
One of the main reason is hormonal changes which ultimately results in fluctuation appetite and blood sugar.newArrayListDragana991 /gettyimages Eating a diet high in protein keeps these levels under control and can help avoid the notorious ups, downs, crashes followed by cravings. Including protein in your meals and snacks will keep you fuller for longer, help with weight management and promote a healthy balanced diet.
Improving Cholesterol Levels
Certain protein sources (specifically ones that are low in saturated fats and also lean) may have a beneficial effect on cholesterol levels — think fish, poultry, beans and legumes. Proper protein consumption can assist to lower the levels of LDL (low-density lipoprotein) in order to raise the amount of HDL (high-density lipoproteins), which is better known as “good” cholesterol and beneficial for your hearts in this way. This is especially critical in perimenopause as women are at increased risk for heart disease with hormonal changes.
Prevention of Heart Disease
Reproductive hormone changes in perimenopause can have a negative impact on heart health which is why it's critical to get your cardiovascular health checked. A high-protein diet also provides benefits beyond cholesterol, such as enhancing blood pressure and by reducing inflammation which all play in synergy to prevent heart disease.
Supporting Skin Health
However, hormonal changes may also impact skin elasticity and hydration. Collagen and elastin are components of the skin that keep your skin firm and young, however they rely on protein in order to be produced. Ensuring a sufficient protein intake will help you to maintain the health of your skin, as well and reducing some of signs and symptoms with aging.
Increasing Metabolism
Metabolism generally slows down during perimenopause, and consuming a high-quality protein source might help increase it. Protein is thermogenic; that's to say, you expend calories metabolising your protein from fat and carbohydrates. It´s great for your natural metabolism so you can control your weight ideally.
Reducing Body Fat
Eating it in abundance can make you feel more full, thus cutting your overall caloric intake. Furthermore, indeed by increased protein balance and save muscle mass → then gain potentially more high BMR (so easier to burn body fat) For women, this new objective is especially great for going through perimenopause.
Conclusion
In conclusion, the word regarding protein needs in perimenopause for health — and happiness. A diet high in protein offers several benefits, from maintaining muscle mass and boosting cholesterol to promoting healthy skin. As you sail through this transitional period — remember to include a variety of good protein sources in your meals so that you can continue to bloom and thrive into perimenopause (and most importantly beyond).
Wish a good health with well balanced diet and physical activities. If you'd like more individualized help, it might be beneficial to seek advice from a health care provider or nutritionist who can create a plan that suits your needs.