Why You Need to Boost Your Protein Absorption at the Menopause

Last week we looked into the importance of maintaining muscle mass during the years of the menopause and beyond, and how this can help you start active, independent and youthful well into your golden years.

[If you haven’t read it already, click here. I’ll wait…]

Now I’ll continue this topic of ageing gracefully by taking a look at the most important nutrient you need if you want to stay as strong, healthy and youthful as you deserve.

It’s protein.

However, it’s not enough to just up your intake and cross your fingers. You also need to make sure you’re absorbing the protein in your diet so your body can use it effectively and you can keep glowing with health.

If you don’t, you could pile on more weight, suffer from insomnia, struggle to find enough energy to make it through the day without your mid-afternoon ‘treats’, and start ageing much faster.

So let’s talk more about protein. We’ll be looking at what protein is, why it’s so important during the menopause (and beyond) and why you need to think about absorption. I’ll also be sharing a few quick tricks you can use to improve your protein absorption no matter what your age.

What is protein?

Protein is one of the three essential macronutrients which play very specific roles in your body and give you energy. (In case you were wondering, the other two macronutrients are carbohydrate and fat.)

It’s made of smaller compounds called amino acids which fit together to form these proteins. There are twenty of these in total, nine of which are essential for life.

Protein is such an important nutrient because it’s what life is made of! Every single cell in your body contains the stuff.

It helps make new cells, repairs damaged cells, keeps your immune system ticking over nicely, helps you feel full after a meal ( therefore helping you keep your hand out of the biscuit tin!) and also makes essential hormones, including sex hormones.

You can find plenty of protein in a variety of animal and plant-based foods, including meat, fish, poultry, beans and lentils, nuts and seeds (including hemp, chia and flax), eggs, quinoa, avocado, beetroot, and raw greens, to name just a few.

Why it’s not just about eating enough protein

As I mentioned at the start of this article, it’s not enough just to be eating lots of foods which contain protein. Getting enough protein usually isn’t the problem.

The real problem is whether you’re metabolizing that protein effectively- whether your body is able todigest the proteins you’re getting in your diet, and use them to keep you beautifully healthy.

You see, you can be tearing your way through the biggest, juiciest steaks at every meal, or eating your bodyweight in hemp seeds, but if your body can’t use it effectively, your hard work will be pointless.

It’s a bit like pouring water into a bucket full of holes. Some will stick, but probably not the quantity you want.

This is a problem which can get even worse at the menopause.

Why is it so important during the menopause?

At the menopause, protein absorption can because even more of a problem because our bodies are facing additional challenges from our shifting hormones and the ageing process itself. Ageing or other lifestyle factors can make it much harder for our bodies to digest our food and to absorb the nutrients we need.

Common causes include...

• You don’t have enough digestive enzymes

Our bodies need a variety of digestive enzymes to take the nutrition from our food. These enzymes are present at every stage of the eating process, including in your saliva and in your stomach, However they often don’t work as effectively as we grow older, after illness, or if we’ve been eating a diet poor in these enzymes.

• You have low stomach acid.

You also need an optimal level of stomach acid (hydrochloric acid (HCl)) to digest your food properly and make use of all the nutrients in your diet. Again, as we grow older it becomes harder for our bodies to make enough stomach acid. Medication or a poor diet can also make matters worse.

• Your gut health needs improvement

Additionally, you need a good balance of healthy bacteria in your gut for your intestines to absorb both the macronutrients and the micronutrients from your food. However, stress, antibiotics and the ageing process can cause problems in this respect.

If you can optimise your protein absorption, you’ll be better able to keep those unwanted signs of ageing at bay and help keep your hormones healthy.

You’ll more easily maintain muscle mass and stay independent for longer.

You’ll keep your hair glossy, your skin glowing and your nails healthy well into your 60s (and beyond). You’ll also feel more satisfied after your meals, find it easier to keep your weight under control and you’ll also find it easier to keep seasonal illnesses, viruses and other bugs away.

You’ll feel great, you’ll look great and people will never believe it when you tell them your real age!

So, how do you know if you’re absorbing protein properly?

If you’re over fifty or you’re going through the menopause, it’s worth assuming that your protein absorption isn’t what it once was, and giving your body some extra support to protect you from protein deficiency or premature ageing.

There are also several warning signs that could point to protein malabsorption. Ask yourself the following questions if you’re concerned:

1. Am I finding it hard to lose weight?
2. Am I low on energy at the moment?
3. Do I find it hard to concentrate?
4. Am I able to learn information easily, or is it a bit of a struggle?
5. Do I find it hard to build muscle?
6. Am I anaemic?
7. Do I catch every bug going around?
8. Do I suffer from mood swings?
9. Do my joints hurt?
10. Are my nails brittle, prone to breaking or weak?
11. Is my hair falling out more than it used to?
12. Do I get cranky or shaky between meals?
13. Do I crave sugary foods (especially during the afternoons)?

If you answered ‘yes’ to any of these questions, protein malabsorption could be a problem for you. Obviously, the most ‘yes’ answers you have, the more important it is to do something about it.

What you can do to improve your protein metabolism

In my upcoming programme ‘Health, Hormones and Vitality’ I share in-depth information on the steps you can take to improve your protein absorption. Click here to get your name on the waiting list.

But if you can’t wait that long, I recommend you do the following:

1: Chew your food properly. Digestion starts in the mouth so make sure you’re giving enough chewing attention to each mouthful. (blog here?)

2: Eat in a calm environment. Stress makes it much harder for your body to digest your food so make sure you’re finding a place that is calm and peaceful to eat. No arguments or tension allowed at the table!

3: Practice mindful eating. How many times have you reached the bottom of a packet of crisps and realised you barely noticed eating them? That’s because your attention was elsewhere. Becoming mindful when eating makes every bite count, both with your enjoyment of the food and the benefits it can have on your body! 

4: Consider a Betaine HCL supplement. You can also take betaine hydrochloric acid as a dietary supplement to support your gut heath, but please ensure you do so with the support of an experienced practitioner like me :)

5: Heal your gut with your diet. Bone broth has a wonderfully healing effect on the gut, as does apple cider vinegar and cabbage juice, so be sure to include them in your daily regime.

Protein is an essential of your diet, and it’s important to ensure you’re absorbing as much of it as you can, especially during the menopause.

After all, it will help keep us looking and feeling gorgeous for longer. What more could we want?