Written by: Laura Flanagan, Senior Level Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Most people are not eating enough protein – and especially middle-aged women. Women who find themselves quickly losing muscle mass and who are not consciously thinking about how much protein they are consuming daily are at high risk of seriously shortening their life span. Add lack of strength training as an ingredient in the recipe and the problem is exacerbated.
The recommended daily allowances (RDA) are just not enough. The RDA for protein is around 0.8 grams per kilogram of body weight. Take the example of an 80-kilogram (176-pound) person. Based on this recommendation, this person should eat only 65 grams of protein a day. This is not enough! Often the RDA recommendations are based on the minimal amount of protein needed to ‘live’ – not ‘thrive’. We probably need more on the order of 2 grams per kilogram or about 1 gram per pound of body weight. (Review the current research here.
This would mean our 176-pound person in our example, would need to consume around 176 grams of protein per day. The argument might be that if you consume too much protein, you may overtax the kidneys. The fact is it would take something on the order of 3 or 4 grams per kilogram (or 2 grams per pound) before you would begin to thwart your kidney’s ability to take care of excess nitrogen.
What does protein do?
Protein is a building block and it is essential for every cell in the body. It repairs tissues, and makes hormones, enzymes, and other important body chemicals. It is an essential macronutrient ‒ the nutrients the body uses in large amounts to produce energy and maintain the body’s structure and essential functions.
As we age (and especially women who go through menopause) protein becomes even more important in the diet for boosting the immune system, repairing, and strengthening muscles, and keeping bones strong and healthy.
Women begin to lose muscle mass naturally as they age which puts them at increased risk for sarcopenia. They also begin to lose bone strength putting them at increased risk for osteoporosis. This is due mainly to the decrease in estrogen – especially during the menopause transition. In addition to engaging in regular physical activity every woman should be focused on getting enough protein.
Does protein affect the timing of menopause?
Some studies suggest that higher protein intake might delay the onset of menopause which in turn may reduce cancer risk as women age. (Review the current research here. And of course, it is advantageous to reach menopause later rather than sooner because you extend the protective benefits of estrogen for a longer period of your life. So, for pre-menopausal women, it is important to consume adequate protein daily – but equally important – the right kind of protein.
A recommended way to start is to begin to integrate protein sources into the diet in a balanced way throughout the day. It is better to make high-quality protein a part of every meal rather than just loading up once or twice a day. Be extra vigilant about consuming protein after a workout to allow it to contribute to building muscle mass. An average daily protein consumption might look like 150 – 200 grams of high-quality protein spaced evenly throughout the day.
A diet that includes animal-derived proteins like meat, eggs, and dairy can be best consumed by using these foods as garnishes rather than the main part of any given meal. Those on such a diet should consider focusing on oily fish and plant-derived sources. Why? Plant foods are packed with fiber, antioxidants, vitamins, and minerals along with protein. These are all beneficial for aging and menopause and contain less cholesterol and saturated fat than animal products. In fact, some studies suggest that plant protein may be even more beneficial when it comes to bone health for women who are experiencing menopause. Look to lentils, beans, peas, tofu, edamame, nuts, seeds, and quinoa as high-quality plant-based protein sources.
How does strength training slow aging?
Mentioned earlier, sarcopenia is age-related loss of muscle mass and strength. On average, muscle mass and strength increase steadily from the time we are born to a peak at about 30 or 35 years of age. Subsequently, we see a slow decline in linear fashion up until about 65 years of age for women and 70 years for men when it begins to accelerate.
The good news? This average decline of strength and power with aging can be profoundly slowed by maintaining an active lifestyle. We all must face the fact there is no way to fully “stop the clock,” but it is possible for many older adults to increase muscle strength with exercise, which in turn can help maintain mobility and independence well into later years of life.
If you would like to begin a strength training program, join me for a free one-month trial of Functional Fitness (on-line via Zoom) from the comfort of your home. Just mention this article when you contact me. Classes meet Mon, Wed, and Fri for 1 hour at 8 am CST.
Laura Flanagan MS, RYT, Senior Level Executive Contributor Brainz Magazine
Laura Flanagan is a Molecular Biologist by education and career. She left her corporate job and moved to Costa Rica with her horse to open an Equine Therapy Center. Concurrently with her career as a scientist, she has been teaching Yoga and Meditation for over 20 years. Laura is a Yoga Instructor, Yamuna Body Rolling Instructor: Meditation Teacher, and Functional Nutrition Counselor ‒ trained through the Functional Nutrition Alliance. She is a member of the American Association of Drugless Practitioners. She specializes in Functional Blood Chemistry Analysis to offer clients a better understanding of biomarkers and how they impact their health. She directs the Socrates Center in Perez Zeledon, Costa Rica. She has helped thousands of clients with physical pain through her certification with Yamuna who uses a form of small ball therapy. She has used her Yoga, Body Rolling, Meditation, and Functional Nutrition practices to assist in her own recovery from breast cancer.
