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Are you eating enough protein during perimenopause?

Actually, rather than asking “Are you eating enough protein for perimenopause?”, do you know why it’s important?

What are good sources of protein… and less desirable ones?

Consider where the protein you eat comes from.

Is it mainly from animal sources like red meat, poultry or eggs? Or do you include plant sources such as tofu, beans, peas, lentils, nuts and seeds?

Protein helps maintain muscle mass and promote feelings of fullness or satiety. It might also be able to prevent weight gain  that may come with hormonal changes.

Opting for a  food first approach to protein is preferable.

As well as being more familiar and delicious, it comes with other essential nutrients. For example, red meat also has iron and zinc in it, fish has omega-3 fats, eggs have vitamin A and D, some iron and omega-3 fats, and dairy products have calcium.

Did you know that the serves of foods from each of the five food groups changes as you pass 50? Aiming to hit these targets on most days helps you to achieve a balanced diet that will meet your nutrient requirements, which includes protein.

It is important to be selective when you plan to mix up your meal prep.

Just as we know that ultra-processed foods don’t support healthy gut bacteria, this may include heavily promoted lab-created fake meats and highly processed and refined plant protein powders.

 

Read more in the article when Dr Shelley spoke to ABC Lifestyle about protein in perimenopause.

 

If this resonates and you’re tired of piecing it together alone, we’d love to help. Book a consultation bundle and you’ll also get full access to our Nourish & Nurture for Perimenopause – because one session is a start, but having the right tools around you makes it stick. Nourish & Nurture yourself.

image showing web and phone presentation of the nourish & nurture perimenopause program to learn how to eat in perimenopause

We also offer tailored and personalised help adapting perimenopause dietary guidelines to you needs, habits and preferences in our one-to-one sessions with an expert woman’s health dietitian. This will help you answer the question, “Are you eating enough protein during perimenopause?” as well as working out if you are including all the protein sources you can.

Did you catch the ABC live blog on perimenopause?

If you are wanting to know more broadly about perimenopause, check out our article here. Health experts Professor Susan Davis, Dr Natasha Vavrek and our Director and Principal Dieitian, Dr Shelley Wilkinson answered perimenopause questions posted in from ABC readers.

 

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Ultra-Processed Foods and Weight Gain

Ultra-processed foods (UPFs) have become increasingly prevalent in modern diets. They are heavily modified and contain unhealthy fats, added sugars, and salt. While ultra-processed foods may taste appealing, their excessive consumption can lead to weight gain and other health problems.

How UPFs Contribute to Weight Gain

Several factors contribute to the weight-gaining potential of ultra-processed foods:

  1. High Energy Density: UPFs are often packed with kilojoules, providing a large amount of energy in a relatively small volume. This can lead to overconsumption and an imbalance between energy intake and expenditure.
  2. Palatability and Overeating: UPFs are engineered to be highly palatable, triggering the release of dopamine, a pleasure neurotransmitter. This can lead to overeating and difficulty controlling their intake.
  3. Lack of Satiety: UPFs often lack fibre and protein, nutrients that promote satiety and fullness. This can lead to increased hunger and frequent snacking, contributing to weight gain.
  4. Disruption of Hormones: UPFs can interfere with the production and regulation of hormones that control appetite and metabolism. This can lead to increased hunger and an increased tendency to store excess weight.

Studies Linking UPFs to Weight Gain

Several studies have investigated the association between UPF consumption and weight gain. A 2019 study published in the journal “PLOS Medicine” found interesting results. Participants who consumed a diet high in UPFs were more likely to gain weight over a two-year period compared to those who consumed a diet low in UPFs.

Another study, published in the journal “Cell Metabolism,” investigated what would happen if they gave people two different diets in a very controlled setting. Using 20 volunteers, they randomly allocated whether these people would be fed either ultra-processed or unprocessed diets for 2 weeks immediately followed by the alternate diet for 2 weeks.

Meals were closely matched for energy (kilojoules), energy density, macronutrients, sugar, sodium, and fibre. The people in the study were asked to consume as much or as little as desired.

The researchers found that more energy (kilojoules) were eaten with the ultra-processed diet (consuming more carbs and fat, but not protein). Weight changes were strongly associated with energy (kilojoules) eaten.

Additional Health Concerns Associated with UPFs

  • In addition to weight gain, UPFS have been linked to a range of other health problems, including:
  • Increased risk of heart disease: UPFs are often high in saturated and trans fats, which can raise LDL (bad) cholesterol levels and increase the risk of heart disease.
  • Increased risk of type 2 diabetes: Eating UPFs is linked to worsening of insulin resistance, a precursor to type 2 diabetes.
  • Increased risk of certain cancers: UPFs may contain harmful compounds that have been linked to an increased risk of certain types of cancer, such as colorectal cancer.
  • Disruption of a healthy gut microbiome. UPFs can disrupt the gut microbiome by not delivering it enough fibre and through containing a variety of additives, such as emulsifiers and preservatives, which can have harmful effects on the microbiome and change these healthy bacteria.

Recommendations for Reducing UPF Consumption

To reduce the risk of weight gain and other health problems associated with UPFs, consider the following recommendations:

  1. Prioritise whole, minimally processed foods: Focus on consuming whole, minimally processed foods such as fruits, vegetables, legumes, nuts, whole grains, and lean proteins.
  2. Limit consumption of packaged and ready-made meals: Packaged and ready-made meals often contain high amounts of ultra-processed ingredients. Opt for cooking meals at home using fresh ingredients whenever possible.
  3. Read food labels carefully: Pay attention to food labels and identify ingredients that indicate ultra-processing. These include preservatives, emulsifiers, sweeteners, and artificial colours and flavours.
  4. Make gradual changes: Gradually reducing your consumption of UPFs can be more sustainable than making drastic changes overnight.
  5. Seek support: Consider seeking guidance from an accredited practising dietitian to develop a personalised plan for reducing UPF consumption and achieving your health goals.

Do you need help in making changes to your dietary routines?

Our specialist women’s health dietitians are able to tailor a program to support you to adapt guideline recommendations to your lifestyle and preferences. If you need support, please make an appointment, to help you achieve your goals.

 

IMAGE CREDIT: Austin Chen

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Interested in how a dietitian can benefit you if you are using a GLP-1 agonist for weight loss?

GLP-1 medications can be a valuable tool for weight loss, but it’s essential to be aware of potential nutritional issues, especially during perimenopause.

The risk of nutrient deficiencies when taking a GLP-1 medication is high. A GLP-1 medication often leads to reduced or no appetite. These changes  in food intake can increase the risk of nutrient deficiencies, including vitamins, minerals, and essential fatty acids. It’s crucial to maintain a balanced diet rich in whole foods to minimise this risk.

That’s where an Accredited Practising Dietitian can help. Working with a dietitian can  provide tailored guidance and support to optimise weight loss and overall health, including keeping your bones and muscles strong.

Here’s how an Accredited Practising Dietitian (APD) can help:

Personalised nutrition plan 

  • Working with a dietitian can help you determine your appropriate energy (kilojoule/calorie) intake to support weight loss goals while preventing nutrient deficiencies.
  • Ensuring you choose nutrient-dense foods that are rich in vitamins, minerals, and fibre ensures that you optimise the choices you make while your appetite and intake is greatly reduced.
  • Assistance with meal planning tips and strategies helps you create balanced and satisfying meals that align with your dietary needs and preferences.
  • Work with your APD for tips to stay hydrated. Using Ozempic, Wegovy, Saxenda or Mounjaro can sometimes lead to dehydration.

Managing side effects 

  • APDs can suggest strategies to manage nausea and vomiting. These are common early side effects of these injectable medications.
  • People using GLP-1 agonists report both diarrhoea and constipation at different times. Dietitians can help with practical strategies to manage both of these side effects.

 Addressing Potential Nutrient Deficiencies

  • Knowing how balanced your intake is at this time is important. An APD can help you monitor your nutrient intakeand identify any potential deficiencies – this is especially important for your peri-important nutrients that keep your bones, heart and muscles strong.
  • If necessary, they can recommend appropriate supplements to address any nutrient deficiencies and/or elevated requirements.

 Supporting Overall Well-being

  • APDs can address the psychological aspects of weight loss, including body image and self-esteem, and provide strategies for coping with emotional eating. Our Dietitians are very experienced in working with women to improve their relationship with food.
  • They can also encourage you to seek support from friends, family, or support groups to maintain motivation and accountability.

Long-Term Weight Management

  • APDs can help you develop sustainable healthy eating habits that can be maintained even after you stop taking these medications.
  • Learn new strategies around mindful eating, portion control, and stress management to support long-term weight management.

Remember, an Accredited Practising Dietitian (APD) can work closely with your healthcare provider to ensure your nutritional plan complements your overall treatment plan for optimal results.   

You can make an appointment with a Lifestyle PeriMenopause dietitian without a referral from a GP or specialist.

If you have private health insurance, some of your appointment costs may be covered depending on your level of cover – we recommend you check with your insurer.  To check what you will be required to pay, provide your insurer with the consultation cost and the HICAPS item number below to find out how much you will be required to pay. (HICAPS item number: Initial individual consultation: 301 & Long review or review appointments: 302).

Your GP can assess your eligibility for a Chronic Disease Management Plan (CDMP). These Medicare plans allow for a rebate (e.g., reduced out-of-pocket costs) for visits to an Accredited Practising Dietitian (APD).  The CDMP allows a client to access up to 5 subsidised dietetic sessions in a calendar year.

Click here to book now.

 

Image credit: Photo by Katja Vogt on Unsplash

Image description: three half figs and one full fig on a pink plate placed on an unironed pink sheet.

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Did you catch the ABC live blog on perimenopause?

Health experts Professor Susan Davis, Dr Natasha Vavrek and our Director and Principal Dieitian, Dr Shelley Wilkinson answered perimenopause questions posted in from ABC readers.

Look back at the live blog with answers to all the perimenopause questions you might have – and some you may not have thought of yet!

Whether it’s about brain fog, sleep anxiety, mood swings, hot flashes or sex — nothing was off limits. And they had all the answers.

And a reminder that all answers given are for general education and information purposes only. It is not intended to be and should not be used as a substitute for professional advice, diagnosis or treatment. Reliance on this information is at your own risk.

How can a dietitian help me in perimenopause?

It can feel like your body (and life) are out of control as you enter perimenopause. You are not alone. There are things you can do to help feel stronger and more in control.

This is a time of many changes. We want to support you to grow bolder, not just older.

Starting a lifestyle modification program that incorporates dietary and movement (aerobic and resistance) changes during perimenopause is beneficial.

Making changes to health habits at this time is extremely impactful in reducing future risk of cardiometabolic disease than waiting until the postmenopausal years.

We believe in a personalised approach to Perimenopause – helping you build back your confidence and health – at a time when old dietary and exercise patterns don’t seem to work for you as they did.

Forget boring diet plans! We tailor our advice to your unique needs and preferences, drawing from the latest science to create a personalised roadmap to a healthier (and bolder) you.

With over four decades of experience as Woman’s Health Dietitians (with lived experience of PeriM!) we have seen it all and have brought that expertise to Lifestyle Perimenopause. Book with us now.

 

 

image credit: Lidia Nikole/ Unsplash; Jamie Street/ Unsplash

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