Why Protein Matters for Women
May is Women’s Health Month! I wanted to take this month to highlight a nutrient that I often find female patients deficient in that is so important, especially as we age- Protein! So why is protein so important not only for men, but for women? Here are a few key reasons-
Muscle & Metabolism Support
Women naturally lose muscle mass as they age, especially after the age of 30. Protein is the building block of muscles and so to build and preserve lean muscle, our bodies need adequate protein in our diets. The more muscle we have on our bodies, the faster our metabolism is. This is also why weight bearing exercises are key for women over the age of 30.
Hormone Balancing
Protein is used to create hormones like estrogen, insulin, and thyroid hormones, as well as enzymes that drive critical metabolic processes. This is especially important for women as our hormones fluctuate continuously and change as we age.
Hair, Skin & Nail Health
Protein is what makes up our hair, skin and nails in the form of collagen, keratin, and elastin. If you do not consume enough, the body prioritizes critical functions over beauty benefits and your hair, skin and nails can often dull or become thinner overtime.
Blood Sugar Balance & Satiety
Eating protein at each meal and snack is crucial for helping to stabilize blood sugar and helps curbs cravings throughout the day. If we do not get enough protein paired with healthy carbs throughout the day, we often crave energy in the form of sugar, and this keeps us eating simple carbs and never feeling full or satiated. This often can lead to fatigue, hormone irregularities and can slow down metabolism long-term.
So as a woman, how much protein should I get?
The minimum requirement is 0.8g per kg of body weight, but it really depends on your activity level as well, so it is important to consult a dietitian or physician for more personal recommendations.
Foods that have the highest protein content include meat, poultry, fish, eggs, Greek yogurt, cottage cheese, legumes (beans, lentils, chickpeas), nuts & seeds.
As noted above, protein is one of the most important components of our bodies, and is very crucial for women, especially because they are often deficient in it, in the United States. Whether you are menstruating or post-menopausal, the importance of protein is the same!
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Disclaimer: This content is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider or schedule a visit with us to determine what is appropriate for your individual health needs.
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
