As estrogen declines, the body is not as good at building muscle. This is why lifting weights and eating adequate protein is crucial during perimenopause.

Combining strength training with increased protein intake is the best way to stimulate muscle protein synthesis and thus boost metabolism.

Consuming enough protein will also help you maintain healthy blood pressure and can reduce menopausal symptoms like hot flashes, fatigue, mood swings, and brain fog, because the amino acids found in protein-rich foods are critical for the production of hormones and neurotransmitters.

How much protein do you need? Aim for 80 grams/day.

Easy protein sources to include in your diet:

-Cottage cheese

-Leftover chicken breasts

-Deli turkey (Applegate Farms)

-Plant-based protein powder (I like Sunwarrior best)

-Tuna

-Salmon (smoked salmon is easy! I get wild-caught smoked salmon from Trader Joe’s- as seen in the photo above)

-Chicken sausages (Applegate Farms and Amylu are good brands)

-Eggs (hard boiled are convenient!)

-Collagen powder added to tea, water, or coffee (Vital Proteins and Great Lakes are good brands)

-Bone broth (use for soups in place of regular chicken or veggie stock)

-Plain greek yogurt

-Chomps turkey sticks

-Edamame

-Tofu

-Beans

-Nuts and nut butters

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.