Hormones and Protein: Let's learn!

Salmon and Spinach

As women age, their hormone levels can fluctuate and decline, leading to a range of symptoms like mood swings, hot flashes, weight gain, and reduced energy. So fun, I know. While there are several ways to balance hormones, including medication and hormone therapy, a healthy diet that includes more protein can also play a significant role.

Science talk ahead...Protein is an essential nutrient that your body needs to build and repair tissues, including hormones. Hormones are made up of amino acids, which are the building blocks of protein. When you eat protein, your body breaks it down into amino acids, which it then uses to make hormones like estrogen and progesterone. Without enough protein in your diet, your body may struggle to produce enough of these hormones, leading to imbalances.

In addition to helping balance hormones, eating more protein can also aid in weight loss. Yep! Protein is more filling than other macronutrients like carbohydrates and fat, meaning you'll feel fuller for longer after eating a protein-rich meal. This can help prevent overeating and snacking, which can lead to weight gain. Additionally, protein requires more energy to digest than other nutrients, which can help boost your metabolism and burn more calories throughout the day.

So, how much protein should you be eating? While the exact amount varies depending on factors like age, weight, and activity level, a general rule of thumb is to aim for at least 0.8 grams of protein per kilogram of body weight per day. However, some experts recommend higher amounts, especially for women over 40 who may be experiencing hormonal imbalances or trying to lose weight. I try to get about 30 grams at each meal (breakfast lunch and dinner) plus added protein at snack time. Yes, I still have snack time!

Good sources of protein include lean meats like chicken, turkey, and fish, as well as eggs, dairy products, nuts, seeds, and legumes. When choosing protein sources, aim for high-quality, nutrient-dense options that are low in saturated fat and added sugars.

So now you know! Eating more protein is an important part of balancing hormones and promoting weight loss in women over 40.

Here is an example of a day's worth of recipes that include protein-rich foods to help balance hormones and support weight loss:

Breakfast: Greek Yogurt Bowl

• 1 cup of plain Greek yogurt

• 1/2 cup of fresh berries

• 1 tablespoon of chia seeds

• 1 tablespoon of almond butter

• Optional: drizzle of honey for sweetness

Snack: Hard-Boiled Egg and Veggies

• 1 hard-boiled egg

• 1 small cucumber, sliced

• 1 small carrot, sliced

• 1 tablespoon of hummus for dipping

Lunch: Grilled Chicken Salad

• 3 ounces of grilled chicken breast

• 2 cups of mixed greens

• 1/2 cup of cherry tomatoes

• 1/2 avocado, sliced

• 1/4 cup of sliced almonds

• 1 tablespoon of olive oil and balsamic vinegar for dressing

Snack: Apple and Almond Butter

• 1 medium apple, sliced

• 1 tablespoon of almond butter for dipping

Dinner: Baked Salmon with Roasted Vegetables

• 4-ounce piece of wild-caught salmon

• 1 cup of roasted broccoli and cauliflower

• 1/2 cup of quinoa or brown rice

• 1 tablespoon of olive oil and lemon juice for seasoning

Incorporating these protein-rich recipes into your diet can help you balance hormones and promote weight loss in a healthy way. Remember to vary your protein sources throughout the day and include other nutrient-dense foods like fruits, vegetables, and whole grains for a well-rounded diet.