The Vital Role of Protein in Women's Hormonal Balance
I can't tell you how many times women will tell me "I don't need that much protein, I'm not a big workout girl or anything like that"
But protein is for so much more than just building or maintaining muscle and, specifically for women it can help indirectly with reducing some PMS symptoms and support healthy hormones!!
I know, because it's what has helped me the most over the years and KNOW that when I'm not getting enough in, my cravings before my period is stronger, mood swings are worse and my period days are tougher.
What if protein exactly and why does it matter
to your health as a woman?
To answer that let’s talk about what protein is exactly and the role in plays in our bodies above and beyond what we commonly associate it with - big muscles.
Protein is a vital component among the key nutrients your body needs to function effectively. It's part of the trio of macronutrients that are essential for meeting your body's energy needs. Made up of essential amino acids, proteins serve as the basic building blocks for various structures in your body, and are in charge of numerous processes even at the cellular level.
Proteins also act as peptide hormones, which have a crucial role
in regulating important functions in your body.
These functions include muscle growth which we most commonly think of when we think about protein but it’s also incredibly important for energy regulation, appetite control, stress management, and our reproductive system.
Your body is continuously either building new proteins or breaking them down. This process is crucial for growth, repair of muscles and tissues, and recovering from activities like exercise or injuries.
Maintaining a good balance of protein intake is particularly important…
For women, maintaining a good balance of protein intake is particularly important. This is because it helps support hormonal changes during the menstrual cycle, ease symptoms of PMS, and contributes to overall well-being, providing us with smoother and more manageable periods.
To support hormonal balance and improve menstrual health, it's essential to include protein-rich foods in your diet. By prioritizing these foods and ensuring a balanced intake, you can provide their bodies with the necessary nutrients to achieve better hormonal balance and enhance overall menstrual health and who doesn’t want that!?
How does protein benefit women's health?
Research indicates that adopting a higher protein diet can significantly contribute to your overall well-being in various ways:
Boosts Muscle Mass
Regardless of your fitness level, protein is crucial for maintaining or increasing muscle mass. It's not just about the muscles we build through exercise; our organs and connective tissues also require protein for upkeep. As we age, preserving muscle becomes vital for retaining strength and the ability to perform everyday tasks well into our senior years.
Aids in Recovery and Repair
Protein plays a pivotal role in the healing and recovery process, whether our bodies need to recuperate from a workout or recover from an injury or surgery. Our bodies consist of various muscle tissues, including ligaments, connective tissue, and organs, all of which require protein for repair and maintenance.
Supports Bone Health
While calcium is essential for bone health, protein also plays a critical role in maintaining strong bones, particularly as we age. Adequate protein intake becomes increasingly important for women to maintain good bone density and reduce the risk of osteoporosis as they age.
Enhances Food Satisfaction
Consuming sufficient protein can lead to increased satisfaction after meals. This is partly due to the release of hormones like cholecystokinin (CCK), which aids in digestion and reduces appetite, ultimately helping to curb cravings.
Reduces Cravings
Feeling satisfied after a meal decreases the likelihood of experiencing intense cravings. Prioritizing protein consumption ensures that your body's needs are met, reducing the urge to indulge in unhealthy snacks.
Supports Blood Sugar Regulation
Including protein in your meals alongside carbohydrates and fats can help slow down the absorption of sugars into the bloodstream. This, in turn, supports healthy blood sugar levels and reduces the risk of developing insulin resistance.
Promotes Hormone Balance
Protein is essential for synthesizing key hormones like estrogen, testosterone, and progesterone, thereby contributing to overall hormonal balance and regulating the menstrual cycle.
Enhances Overall Health
Protein consists of various amino acids that are crucial for the structure and function of every part of the body, from cells and connective tissue to hormone production. A sufficient intake of protein ensures that all bodily systems are adequately supported for optimal function.
Supports Healthy Weight Management
Prioritizing protein intake can help maintain a healthy weight, which is important for preventing chronic diseases and long-term illnesses. However, it's essential to note that a healthy weight looks different for every individual and is about what's best for your body, rather than adhering to a specific size or standard.
As you can see, protein intake is vital for supporting
women's health and hormone balance.
It helps build and maintain muscle mass, aids in recovery from exercise or injury, and supports bone health, especially as we age.
We can see that protein promotes feelings of satisfaction after meals, aids in reducing cravings, and helps regulate blood sugar levels. It plays a key role in hormone production and overall bodily function.
Prioritizing protein can contribute to maintaining a healthy weight and preventing chronic diseases, ensuring women feel strong and balanced throughout their lives.
Here are 10 ways to increase your protein intake.
Here are 10 easy ways you can incorporate more protein into your day!
Start the Day with Protein: This is one of my top recommendations! Begin your morning with a protein-rich breakfast. This can come from a variety of foods like eggs, Greek yogurt, protein smoothies, cottage cheese with fruit or veggies or oatmeal topped with nuts or seeds.
Snack Smart: If you’re the type of person who enjoys snacks throughout the day, reach for protein-rich snacks. This will help keep energy levels stable and cravings at bay. Some ideas are hummus with veggies, Greek yogurt with berries, or a handful of almonds.
On the Go options like protein-rich snacks like protein bars, jerky, roasted edamame, or cottage cheese cups can be great to have on hand for when hunger strikes between mealsTry Plant-Based Proteins: Incorporate a variety of plant-based protein sources such as tofu, tempeh, edamame, quinoa, lentils, beans, and chickpeas. These options are not only rich in protein but also provide essential nutrients and fiber which are all beneficial for your health!
Getting a variety of protein sources also prevents food boredom and helps keep things interesting.Include Protein in Every Meal: Make sure each meal contains a good source of protein. For lunches and dinners, this could mean incorporating lean meats like chicken, turkey, or fish.
If you’re vegetarian or vegan, options like tofu, tempeh, lentils, beans, quinoa, and edamame are excellent protein sources. One of my favorite things to do is make a soup or stew without any protein so that during the week I can change things up by adding different types of proteins either into the soup directly or have it on the side.Meal Prep: Plan and prepare meals in advance so you have protein-rich options readily available. Cook a batch of grilled chicken, ground turkey, hard-boiled eggs, tuna or roasted chickpeas to add to salads or meals throughout the week.
I really like roasting up a small chicken so that it’s easy to add into soups, salads or sandwiches throughout the week. Plus it’s great for making broth afterwards that you can use when cooking rice, potatoes or freezing for later.Add Protein into Soups and Salads: Enhance salads of any kind with protein sources such as grilled chicken, salmon, tuna, hard-boiled eggs, or tofu. This will make your salad more filling and nutritious.
Sneak Protein into Recipes: Boost the protein content of your favorite recipes by adding ingredients like beans, lentils, quinoa, or Greek yogurt. For example, add black beans to tacos, lentils to pasta sauce, or Greek yogurt to smoothies or baked goods.
Include Protein-Rich Side Dishes: This could be as simple using plain Greek yogurt in place of sour cream, adding lentils into soups or stews or even adding a scoop of protein into your oats. Most often I use plain Greek yogurt instead of sour cream as it tastes
Make Protein-Rich Desserts: Indulge in desserts that offer a protein boost, such as Greek yogurt with honey and fruit, chia seed pudding, or protein-packed energy balls made with nuts and seeds.
Mindful Eating: Pay attention to your hunger and fullness cues to ensure you're eating enough protein without overdoing it. Aim for balanced meals that include protein, healthy fats, fiber, and carbohydrates to support overall health and well-being.
By incorporating these simple strategies, you can easily increase your protein intake to support hormonal health and overall well-being without feeling overwhelmed. Remember to listen to your body's hunger and fullness cues and make choices that align with your individual dietary needs and preferences.
Are you ready to take control of your health and hormonal balance?
If you're a woman aged 35-50 seeking support with issues like period pains, perimenopause, and overall well-being, let's work together.
As your health coach, I'll help you navigate your unique journey to optimal health and vitality. Contact me to book a consult call and embark on a path to a healthier, happier you.
