protein for women’s health

Protein and overall nutrition for women

Protein is an essential macronutrient for the health and balance of our hormones and the overall optimization of our entire body and mind! Adequate protein intake is especially vital for young women as many are nutrient deficient; a major cause is the usage of hormonal contraceptives (birth control) and the lack of proper nutrition. The nutrient deficiencies in women are highest in the following nutrients:

• Protein

• Vitamin B6

• Vitamin D

• Vitamin E

• Calcium

• Iron

• Iodine

• Magnesium

• Zinc

• Essential fatty acids (EFA’s)

• Folate and folic acid (types of vitamin B9)

As women, we must consume enough whole foods full of essential macro and micronutrients to support and regulate our overall health and hormones. A great way to ensure the proper intake of nutrients is by following the Mediterranean way of eating, which focuses on a variety of fresh, whole, and nutrient-dense foods (lots of fruits and veggies, high-quality protein, healthy fats, nuts and seeds, and complex - high fiber carbohydrates).

Proteins importance

• Protein is the building block for every cell, tissue, and muscle within our body

  • It is a component in the building, maintaining, and repairing of body tissues such as hair, muscles, skin, and organs

• Protein makes up the hemoglobin that carries the oxygen in our blood

• Assists in creating the enzymes and hormones that are vital to daily processes and metabolic function

Protein is essential for the following:

• Immune health - proteins form antibodies

• Muscle health- Protein is the primary component of our muscles and is necessary for muscle growth, repair, and maintenance

• Gut health - protein aids in the repair and generation of gut cells. Certain amino acids act as fuel for the microbiota (promote a healthy balance of gut bacteria). Protein also aids in the production of enzymes and hormones that facilitate digestion and nutrient absorption

• Protein is vital for our ‘bodies' natural detoxification process

• Energy production - proteins are broken down into amino acids during the digestion process -- these amino acids are then used in different metabolic processes that produce energy. ‘Proteins' role in creating enzymes and hormones facilitates the regulation of blood sugar levels (vital for consistent energy and brain health throughout the day!!!)

For all my ladies…

Adequate protein levels are vital for our hormones' communication, efficiency, and balance. Hormones are the body’s chemical messengers and affect every system and function within our body, from the health of our hair to our energy levels and our monthly cycle! Our pituitary hormones (LH, FSH, TSH, and prolactin), which control the release of our steroid hormones (estrogen, testosterone, and progesterone), rely on protein for proper signaling and communication.

Without the correct signaling of our pituitary hormones, ovulation does not occur, and the adequate production of hormones is halted. Therefore, too little protein is linked to low estrogen and progesterone, lack of ovulation, autoimmune issues, low growth hormones, and dysregulated thyroid function. I will dive deeper into all of this in a later blog post!

Blood sugar regulation and protein

Protein is vital to balancing blood sugar and regulating insulin production, which helps decrease cravings and hangriness and increase satiety, energy, mood, and cognitive function.

EAT A BALANCED BREAKFAST! One of the best ways to improve blood sugar and hormone health is to eat enough protein at each meal, especially breakfast (20-30 grams per meal). Eating enough protein at breakfast decreases the hunger hormone (ghrelin) while increasing the fullness hormone (leptin); this will help your hunger cues and blood sugar stay balanced throughout the rest of the day.

Some balanced breakfast ideas:

Imbalances in blood sugar are common and the root cause of many hormone imbalances, PMS, irregular periods, fatigue, and daily cognitive setbacks. Blood sugar imbalance causes excess stress on the body, especially on our adrenal glands. Therefore, it is essential to find the optimal levels and types of protein intake for bio-individuality (balance - not too much, not too little).

Protein is made of…

Protein is made up of over 20 “building blocks” called amino acids. The body requires each of these amino acids to function. Nine of these amino acids are essential and must come from food. Eleven are non-essential, and our body can make them on its own.

• Foods that contain all nine essential amino acids are known as complete proteins

• Foods that do not contain all nine essential amino acids are known as incomplete proteins

Most animal products and some plant-based products are complete proteins. However, you can make complete proteins through special combinations! It is important to pair legumes with grains, grains with nuts/seeds, and legumes with nuts/seeds to make complete proteins. These combinations will ensure that you have all nine essential amino acids.

How much protein do we need?

Both too little and too much protein can adversely affect one’s health, so it is essential to find balance.

Too much protein and not enough variety….

Too much protein can cause blood sugar and hormone imbalances and increase the risk of metabolic diseases such as diabetes. This is more common if the protein one consumes is solely animal-based (lacks a balance of plant - animal-based proteins). Research links high intakes of animal proteins, refined grains, alcohol, and high-sugar foods to increased estrogen levels (which can have negative effects on women’s health).

Also, within highly animal-based diets, there is a common occurrence of decreasing levels of fiber and increasing levels of saturated fat; this fosters negative impacts on the gut microbiome and our hormones. Overall, too little variety in protein intake - all animal-based or all plant-based - can lead to missing out on important nutrients. This is why it is super important to maintain a healthy balance of high-quality plant and animal-based proteins, along with veggies, fruit, and complex fiber-full carbohydrates!

Recommended amount and bio-individuality

Everyone needs different amounts depending on age, health conditions, exercise habits, stress levels, genetics, etc. However, research shows that 20-30 grams of protein during each of the three meals a day is optimal (for a total of 60-100 grams of protein daily). It is important to include high-quality protein in each meal in addition to other vital components, such as healthy fats, fruits, and vegetables; this will create the balance and support needed for the body to thrive.

Protein sources to include

COMPLETE PROTEINS:

Animal:

• Wild-caught seafood (salmon, mackerel, anchovies, sardines, oysters, scallops, and herring) - opt for 1-3 times a week

• Pasture-raised organic eggs

• Dairy (cottage cheese, raw dairy products, greek yogurt)

• Grass-fed beef

• Pasture-raised organic chicken

Plant:

• Quinoa

• Tofu

• Edamame

• Miso

• Tempeh

• Hemp seeds

• Chia seeds

• Buckwheat

• Amaranth

• Nutritional Yeast

• Blue/green algae (spirulina)

INCOMPLETE PROTEINS:

Animal:

• Collegen

• Bone broth

Plant:

• Legumes such as beans, peas, and lentils

• Whole grains such as brown rice and oats

• Seeds such as pumpkin seeds, sunflower seeds, and flax seeds

• Nuts such as walnuts, almonds, and brazil nuts

Resources-

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

https://nourishmedicine.com/the-power-of-protein-a-cornerstone-of-health-and-wellness/

https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/

https://www.everydayhealth.com/diet-nutrition/incomplete-vs-complete-protein-whats-the-difference/#:~:text=The%20majority%20of%20plant%2Dbased,%2C%20and%20mushrooms%2C%20are%20incomplete

https://www.mindbodygreen.com/articles/how-protein-affects-your-hormones

https://www.ifm.org/news-insights/nutrition-impacts-hormone-signaling/