The Importance of Protein Consumption During Menopause
Protein intake during menopause is essential for several reasons. Firstly, menopause is associated with a decline in muscle mass and strength due to reduced estrogen levels, which can lead to sarcopenia. Studies have shown that an adequate protein intake is linked to better muscle mass and lower body fat percentage in postmenopausal women.[1] Additionally, sufficient protein intake can improve physical performance and functional capacity in this population.[2-3]
Key Benefits of Protein Intake During Perimenopause
Preserving Muscle Mass:
Perimenopause is associated with decreased estrogen levels, leading to muscle loss and strength reduction, known as sarcopenia. Consuming adequate protein helps maintain muscle mass and physical function. Studies suggest that a protein intake higher than the recommended daily allowance (≥1.2 g/kg/day) is associated with better physical function preservation and a lower risk of dependency in daily activities.[4-5]
Improving Physical Performance:
Adequate protein intake, combined with physical activity, enhances physical performance and functional capacity. This is crucial for preventing declines in mobility and maintaining quality of life in premenopausal women.[4][9]
Regulating Glucose Metabolism:
Estrogen deficiency during perimenopause can disrupt glucose homeostasis. Maintaining an adequate protein intake is essential to prevent metabolic alterations, as observed in preclinical models.[7]
Promoting Bone Health:
Perimenopause is also linked to an increased risk of osteoporosis due to reduced bone density. Adequate protein intake, alongside calcium and vitamin D, supports bone mineral density and lowers the risk of fractures. [8-10]
Conclusion
Adequate protein consumption during perimenopause is vital for preserving muscle mass, improving physical performance, regulating glucose metabolism, and promoting bone health. It helps prevent conditions such as sarcopenia and osteoporosis, ensuring better overall health and quality of life during this phase.
Referencias
1.Skeletal Muscle Mass Is Associated With Higher Dietary Protein Intake and Lower Body Fat in Postmenopausal Women: A Cross-Sectional Study. Silva TR, Spritzer PM. Menopause (New York, N.Y.). 2017;24(5):502-509. doi:10.1097/GME.0000000000000793.
2.Adequate Dietary Protein Is Associated With Better Physical Performance Among Post-Menopausal Women 60-90 Years. Gregorio L, Brindisi J, Kleppinger A, et al. The Journal of Nutrition, Health & Aging. 2014;18(2):155-60. doi:10.1007/s12603-013-0391-2.
3.Moderate Increase in Protein Intake Promotes a Small Additional Improvement in Functional Capacity, but Not in Muscle Strength and Lean Mass Quality, in Postmenopausal Women Following Resistance Exercise: A Randomized Clinical Trial. Nahas PC, Rossato LT, Martins FM, et al. Nutrients. 2019;11(6):E1323. doi:10.3390/nu11061323.
4.Dietary Protein and Preservation of Physical Functioning Among Middle-Aged and Older Adults in the Framingham Offspring Study. Mustafa J, Ellison RC, Singer MR, et al. American Journal of Epidemiology. 2018;187(7):1411-1419. doi:10.1093/aje/kwy014.
5.Nutrient-Dense Protein as a Primary Dietary Strategy in Healthy Ageing: Please Sir, May We Have More?. Nunes EA, Currier BS, Lim C, Phillips SM. The Proceedings of the Nutrition Society. 2021;80(2):264-277. doi:10.1017/S0029665120007892.
6.Protein Intake and Physical Function in Older Adults: A Systematic Review and Meta-Analysis. Coelho-Júnior HJ, Calvani R, Tosato M, et al. Ageing Research Reviews. 2022;81:101731. doi:10.1016/j.arr.2022.101731.
7.Impact of Moderate Dietary Protein Restriction on Glucose Homeostasis in a Model of Estrogen Deficiency.Fournier C, Karagounis LG, Sacco SM, et al. The Journal of Nutritional Biochemistry. 2022;102:108952. doi:10.1016/j.jnutbio.2022.108952.
8.Nutrition and Osteoporosis Prevention. Rizzoli R, Chevalley T. Current Osteoporosis Reports. 2024;22(6):515-522. doi:10.1007/s11914-024-00892-0.
9. Impact of Dietary Protein on Osteoporosis Development. Kędzia G, Woźniak M, Samborski W, Grygiel-Górniak B.Nutrients. 2023;15(21):4581. doi:10.3390/nu15214581.
10.Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined With Exercise Training. Agostini D, Zeppa Donati S, Lucertini F, et al. Nutrients. d018;10(8):E1103. doi:10.3390/nu10081103
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