Every day in America, an estimated 6,000 women reach menopause—and more than two million enter that stage each year.
Despite these staggering numbers, many women report feeling unprepared and inadequate for this life-changing transition. According to a new study, three in five women (60%) say they are completely self-taught about menopause.
Jessica Shepherd, a board-certified OB/GYN, has two top tips that she says will make the transition easier, including increasing your intake of an important dietary requirement.
Menopause – when a woman has gone 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 gain, and slowed metabolism.
Although women spend more than 30% of their lives in a menopausal state, only one in four women (25%) feel informed about perimenopause and less than half (34%) about menopause from their healthcare provider.
Dr. Shepherd told Mind Body Green that there are two pillars on which any woman can build muscle and live a healthier, more powerful life.
Fortify it with protein
Shepherd claims that strength depends on building muscle mass, and protein feeds muscle.
Protein, an essential macronutrient for building muscle, can help you feel fuller because it takes longer to digest than other nutrients. It can also help maintain lean muscle mass, and muscle burns more calories than fat.
Shepherd insists that women entering or experiencing perimenopause and menopause 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 long been debated, especially on TikTok.
The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per kilogram. For a 150-pound person, that’s 54 grams of protein per day.
However, one nutritionist advises eating at least 90 grams of protein a day, while a female weight loss coach swears by 120 grams.
Shepherd says that combining protein with creatine encourages muscle protein synthesis.
Creatine, an amino acid found naturally in the body, can accelerate the development and repair of muscle tissue. It is also one of the few supplements highlighted in the guidelines for sports nutrition and performance established by the American College of Sports Medicine.
Studies show that creatine can help with cognition and brain health, improving performance on cognitive tests in older adults.
Combined with resistance training, creatine has also been shown to reduce oxidative stress throughout the body and may even help protect against anxiety and depression.
According to Shepherd, natural creatine production decreases with age, and women’s stores are usually lower than men’s. Therefore, during perimenopause and menopause, women should be vigilant about including a creatine supplement.
The recommended daily dose is 5-10 grams.
Invest in strength training
Shepherd recommends that menopausal and menopausal women engage in 35- to 40-minute strength training sessions that include heavy lifting and short bursts of high-intensity exercise to double muscle building and maintenance.
A study, recently published in the British Journal of Sports Medicine, found that resistance training – such as weight training – strengthens muscles throughout the body, as well as the brain.
These types of exercises lower the risk of a wide range of medical disorders, including cardiovascular disease and diabetes, by improving the brain’s ability to access and process glucose.
Shepherd says the more women invest in their bodies, the stronger, more energized and prepared they’ll feel for this and every stage of life.
In addition to prioritizing protein and strength training, a new study found that menopausal women who make cold water swimming part of their routine report significant improvements in their physical and mental health.
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