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 for and under-resourced about this life-changing transition. According to new research, three in five women (60%) say they are entirely self-taught about menopause.
Jessica Shepherd, a board-certified OB/GYN, has two key tips that she says will make the transition easier, including amping up intake of an important dietary need.
Menopause — when a woman has gone 12 months without a period — typically occurs between the ages of 45 and 55. Symptoms include anxiety, mood changes, discomfort during sex, vaginal dryness, hot flashes, sleep problems, weight gain, and slowed metabolism.
Though women spend more than 30% of their lives in a menopausal state, only one in four women (25%) feels informed about perimenopause, and less than half (34%) about menopause by their healthcare provider.
Dr. Shepherd told Mind Body Green that there are two pillars on which every woman can build muscle and her healthiest, most powerful life.
Power up with protein
Shepherd maintains that strength depends on building muscle mass, and protein feeds muscle.
Protein, a macronutrient essential to building muscle, can help you feel fuller because it takes longer to digest than other nutrients. It can also help preserve 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 pound. For a 150-pound person, that’s 54 grams of protein daily.
However, one dietitian advises eating at least 90 grams of protein daily, while a women’s weight loss coach swears by 120 grams.
Shepherd says pairing protein with creatine encourages muscle protein synthesis.
Creatine, an amino acid naturally found in the body, may accelerate the development and repair of muscle tissue. It’s also one of the few supplements highlighted in the sports nutrition and performance guidance set by the American College of Sports Medicine.
Studies show creatine may help with cognition and brain health, improving cognitive test performance in older adults.
Combined with resistance training, creatine has also been shown to reduce oxidative stress throughout the body and may even help guard against anxiety and depression.
According to Shepherd, natural production of creatine decreases with age, and women’s stores are typically lower than men’s. Therefore, during perimenopause and menopause, women should be vigilant about incorporating a creatine supplement.
The daily recommended dose is 5-10 grams.
Invest in strength training
Shepherd recommends that perimenopausal and menopausal women engage in 35-40-minute strength training sessions that incorporate heavy lifting and short bursts of high-intensity exercises to double down on 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 your risk for 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 more prepared they will feel for this and every life stage.
In addition to prioritizing protein and strength training, a new study found menopausal women who make swimming in cold water part of their routine report significant improvements in their physical and mental health.
