Dear Fighters,
As a healthcare professional specializing in Parkinson’s disease as well as the senior population, I’ve seen the unique challenges that women face, particularly during perimenopause and menopause. These life stages bring about significant changes that can exacerbate the symptoms of Parkinson’s. One crucial aspect that often gets overlooked is the role of protein in supporting overall health during this time.
Why Protein Matters
Protein is a vital macronutrient that plays a significant role in maintaining muscle mass, supporting the immune system, and aiding in neurotransmitter production. For individuals with Parkinson’s, protein becomes even more critical due to its role in muscle maintenance and the regulation of dopamine, a neurotransmitter crucially deficient in those with Parkinson’s disease.
During perimenopause and menopause, women experience a natural decline in muscle mass and strength, a condition known as sarcopenia. This decline can be further accelerated by the hormonal changes that occur during menopause, primarily the drop in estrogen levels that start in your 40's. Estrogen is not only important for bone health but also for muscle function. For women with Parkinson’s, where mobility and strength are already compromised, maintaining adequate protein intake is essential.
TIP: if you have worked with me directly you know I encourage you to keep your animal protein intake away from your levadopa medications. So if you're having your pills with a meal then make sure you take them 1hour before your protein choice or 2hrs after so you are getting the maximum absorption of the medication.
The Connection Between Menopause, Estrogen, and Protein
Recent research has highlighted what is now being termed the "Musculoskeletal Syndrome of Menopause," a collection of symptoms including muscle loss, joint pain, and decreased bone density, all linked to the decline in estrogen. For women with Parkinson’s, these symptoms can significantly worsen the physical challenges they already face.
Protein plays a key role in counteracting muscle loss associated with both Parkinson’s and menopause. It provides the essential amino acids needed for muscle repair and growth. Ensuring adequate protein intake can help maintain muscle mass, support daily functioning, and potentially improve quality of life.
A Personal Note on Navigating Menopause
I want to take a moment to empathize with those of you navigating these challenges. I was suddenly put into surgical menopause at 43 years old, and my body fell apart quickly. The rapid decline was overwhelming, and I felt like I was losing control of my health. But I found hope. By adding hormone replacement therapy (HRT), increasing my protein intake, focusing on fiber, and incorporating the right supplements, I’ve started to turn the corner. It’s been a journey, but these changes have made a significant difference in my life.
I understand how confusing and isolating this time can be. Many doctors know very little about menopause and its effects on the body. It’s crucial to educate yourself and advocate for your health. I’m here to help you navigate this complex landscape, and I’m working closely with some of the top menopause specialists in the field of women’s health. If you have questions or need guidance, please don’t hesitate to reach out to me directly.
Some of my practical Tips for Increasing Protein Intake
For women and women with Parkinson’s, especially those in their perimenopausal or menopausal years, increasing protein intake can be a simple yet effective strategy. Here are a few tips to help:
Incorporate Protein-Rich Foods: Lean meats, fish, eggs, legumes, and nuts are excellent sources of protein. Aim to include a source of protein with every meal.
Consider Protein Supplements: If getting enough protein from food is challenging, protein powders or bars can be a convenient way to boost your intake. I take a protein shake almost daily because I can't always eat the amount I need which is approx 110g a day.
Balance Protein with Medication: For those taking levodopa, a common medication for Parkinson’s, it’s important to balance protein intake throughout the day, as high-protein meals can interfere with the medication’s absorption. Small, frequent meals with moderate protein can help manage this.
Don’t Forget About Exercise: Protein works hand-in-hand with exercise to build and maintain muscle mass. Strength training exercises, even light resistance exercises, can be particularly beneficial.
Know how much you need daily: generally, most women intake 40-50g of protein per day but we likely need 100-120grams daily depending on our muscle mass. Higher protein intake is ESSENTIAL for maintaining muscle mass and overall health as we get older especially post menopause. For older adults, especially those over 50, the recommended intake may increase to ensure adequate muscle maintenance, aiming for 1.5 to 1.7 grams per kilogram of body weight.
Hormone Replacement Therapy (HRT) – Is It Right for You?
While protein is a key player in managing muscle loss, it’s also important to consider hormone replacement therapy (HRT). The decline in estrogen during menopause contributes significantly to the musculoskeletal changes women experience, and HRT can help mitigate some of these effects.
Studies have shown that HRT can help preserve muscle mass and bone density, reduce inflammation, and even improve overall strength—factors that are critical for women with Parkinson’s. If you’re in your perimenopausal or menopausal years and struggling with the compounded effects of Parkinson’s, it may be worth discussing HRT with your healthcare provider. It’s never too late to explore this option, and it could make a significant difference in your quality of life.
Managing Parkinson’s and aging itself is a complex journey, and for women, the additional challenges of perimenopause and menopause can make it even more difficult. However, by focusing on adequate protein intake and considering options like hormone replacement therapy, women can better manage their symptoms, maintain their strength, and improve their overall well-being.
If you or a loved one is navigating Parkinson’s and menopause, remember that small changes, like increasing protein intake, can have a big impact. Educate yourself, ask questions, and don’t hesitate to seek out specialists who understand the intricacies of women’s health during this time. I’m here to help, so please feel free to reach out to me directly for support and guidance at christine@boxing4health.com. Together, we can find the path to better health and quality of life.
Yours in health,
Christine
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