Why Do Older Women Need More Protein

Okay okay. .. at 60+ years old I am technically an older woman but only chronologically. I identify as a much younger person because I feel better now than I did in my 40s. But I do know that as we age chronologically, our nutritional needs change due to a host of different factors, including changes in body composition (thanks menopause), metabolism, and overall health.

Here are a few reasons why older women may benefit from consuming more protein:

1. Muscle mass preservation: The more muscle we have the healthier our immune systems are, the better we can withstand falls, and the better our hormone profile is. With aging, there is a natural decline in muscle mass, known as sarcopenia. Adequate protein intake, along with regular exercise like lifting heavy things and a daily walking habit can help support muscle maintenance and minimize muscle loss.
2. Better protein utilization: It isn’t just with protein. Our bodies become less efficient at a number of things. Using dietary protein is one of them. Consuming slightly more protein can help compensate for this decreased efficiency and ensure that enough protein is available for all of the magnificent things protein does in our bodies. Pro Tip: Make sure it is bioavailable protein like animal protein. Plant protein is good, but it not as bioavailable and if our bodies are already struggling to use the protein, lets help out by giving our bodies protein that is more available.
3. Better wound healing: Older adults may be more susceptible to injuries, surgeries, or wounds. Protein is essential for tissue repair and wound healing, so a slightly higher protein intake can support these processes. I have a post about that HERE discussing how my friend fell on the ice breaking her leg and all she did to heal.
4. Better bone health: Our protein intake plays a role in maintaining bone health. Older women, in particular, have a higher risk of osteoporosis, and protein can contribute to maintaining bone mineral density. This meta-analysis found that increased protein was associated with better bone density and reduced hip fractures.
5. Appetite and digestion changes: So, here’s the deal, we already discussed how we do not use protein as well as we did when we were younger, but some also have a decrease in appetite or difficulty absorbing nutrients due to age-related changes in the digestive system. Personally I aim to eat a bit more protein than recommended so my body can get adequate nutrition. This also begs the question: should one use digestive enzymes? That’s a personal choice. I have used them and do like them. But it is a bit cheaper to just have some apple cider vinegar with your meal. But by all means, if digestive enzymes are helpful, use them!

And, ladies, here is the kicker. We need MORE protein and yet our caloric needs can easily be less. Not fair! I know. We can talk about how to increase our metabolic requirements in another blog post, but this emphasizes the importance of our protein needs. It is crucial for older women to focus on nutrient-dense sources of protein first at each meal.

Personally, I aim for 30-50 grams of protein at each meal. Also, the general guidelines are to aim for 1gram of protein per pound of ideal body weight. What that means is if you weigh 200 but your ideal body weight is 150, then aim for 150 grams of protein per day. Pro Tip: mix it up. At a meal have 4 ounces of chicken along with 4 ounces of beef for 57 grams of protein. It is easier to eat the 2 kinds of protein than to eat 8 ounces of one kind of protein.

This is just general information. As always, talk with your healthcare professional to get specific info for your needs.

DISCLAIMER

Linda’s Living Well Blog is not a medical company or program. The information herein is intended for entertainment and informational purposes only. Nothing contained in this blog or on these pages is medical advice nor should be construed as medical advice. Linda’s Living Well Blog encourages you to consult with your doctor before starting any diet, lifestyle or fitness program. Any information herein Linda’s Living Well Blog should not and cannot be held as a substitute for consultation, evaluation, or treatment by your doctor. Always seek the advice of your doctor or other qualified health providers with any questions you may have regarding your physical, mental, and emotional health.