Every day in America, according to an estimate 6,000 women reach menopause – and more than two million people enter that stage each year.
Despite these staggering numbers, many women report feeling unprepared and lacking resources about this life-altering change. According to new research, three out of five women (60%) say they are Completely self-taught about menopause,
Jessica Shepherd, a board-certified OB/GYN, has two key tips that she says will make the transition easier, including increasing your intake of a key dietary requirement.
Menopause – when a woman goes 12 months without a period – usually occurs between the ages of 45 and 55. Symptoms include Anxiety, mood swings, discomfort during sex, vaginal dryness, hot flashes, sleep problems, weight gainand slow metabolism.
Although women spend more 30% of their life is spent in menopauseOnly one in four women (25%) feel informed about perimenopause, and less than half (34%) receive information about menopause from their healthcare provider.
Dr. Shepherd told mind body beat That there are two pillars upon which every woman can build muscle and live her healthiest, most powerful life.
Boost your energy with protein
Shepherd says strength depends on building muscle, and protein nourishes the muscles.
Protein, a macronutrient essential for building muscle, can help you feel full because it takes longer to digest than other nutrients. It may also help preserve lean muscle, and muscle burns more calories than fat.
Shepherd insists that women enter or Experiencing perimenopause and menopause They should prioritize getting more protein in their daily diet. She recommends aiming for at least 100 grams of protein per day to maintain and increase lean muscle mass.
How much protein you need has been debated for a long time, especially on TikTok.
Recommended Dietary Allowance There are 0.8 grams of protein per kilogram of body weight – or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein per day.
However, A dietitian advises Eating at least 90 grams of protein per day, while a female weight loss coach swears by it 120 grams,
Shepherd says that combining protein with creatine helps boost muscle protein synthesis.
creatineAn amino acid naturally found in the body, which may accelerate the growth and repair of muscle tissue. It is one of the few supplements highlighted in the sports nutrition and performance guidance set out by the American College of Sports Medicine.
studies Shows creatine may help cognition and brain health, improving cognitive test performance in older adults.
Combined with resistance training, creatine Is also shown To reduce oxidative stress throughout the body and may even help guard Against anxiety and depression.
According to Shepherd, natural production of creatine decreases with age, and women typically have lower creatine stores than men. Therefore, during perimenopause and menopause, women should be cautious about including creatine supplements.
The daily recommended dosage is 5-10 grams.
Invest in strength training
Shepherd recommends that perimenopausal and menopausal women engage in a 35-40 minute strength training session, which involves lifting heavy weights and performing high-intensity exercises in short periods of time, to double muscle building and maintenance.
A recent study Published in the British Journal of Sports Medicinefound that resistance training – such as weight training – strengthens muscles throughout the body, as well as the brain,
This type of exercise reduces the risk of a variety of medical disorders, including heart disease and diabetes, by improving the brain’s ability to access and process glucose.
Shepherd says the more women invest in their bodies, the more strong, more energetic and more prepared they will feel for this and every stage of life.
In addition to prioritizing protein and strength training, A new study found menopausal women who made it Swimming in cold water is part of their daily routine Report significant improvements in their physical and mental health.
