Menopause and Muscle Health
Menopause is a time of significant change for women, with hormonal shifts impacting everything from sleep to mood to muscle health. As oestrogen levels decrease, many women experience a loss of muscle mass, which can lead to fatigue, weakness, and decreased physical strength. But research shows that certain dietary interventions can help support muscle health during this transition.
One recent study, published in 2024, called the PROMOTe trial[1], explored the effects of prebiotics and protein on muscle strength in older adults. The findings of this trial are particularly relevant for women navigating menopause, offering valuable insights into how you can boost your muscle health during this time of change.
The PROMOTe Study: What You Need to Know
The PROMOTe trial involved twin pairs—both monozygotic (identical) and dizygotic (non-identical)—who were randomly assigned to one of two study groups. Both groups consumed a daily protein supplement (specifically branched-chain amino acids, or BCAAs). However, one twin in each pair received the protein supplement combined with a prebiotic (inulin and fructo-oligosaccharides), while the other received a placebo.
Over the course of 12 weeks, all participants were encouraged to engage in resistance exercises to test the impact of the supplements on muscle strength. The results showed that adding prebiotics alongside protein supported improved muscle strength, especially when combined with exercise.
How Does This Relate to Menopause?
For women in menopause, the hormonal changes that occur during this life stage can accelerate the loss of muscle mass. As oestrogen levels decline, women may experience increased body fat and reduced lean muscle tissue. This can lead to feelings of weakness, fatigue, and an overall decline in strength, making physical activity more challenging.
The PROMOTe study highlights the role of protein and prebiotics in maintaining muscle health, and this is especially important for women in menopause. Prebiotics, which promote a healthy gut microbiome, are linked to improved digestion, better immune function, and even enhanced mood—factors that are crucial as you navigate the physical and emotional challenges of menopause.
Practical Tips: How to Support Your Muscles During Menopause
- Protein-Rich Foods: Include lean proteins in your diet, such as chicken, fish, tofu, and legumes. Protein is essential for muscle repair and growth, and it can help offset muscle loss associated with menopause.
- Prebiotics for Gut Health: Incorporate prebiotic-rich foods like bananas, asparagus, onions, and chicory into your meals. Prebiotics are essentially food for your good gut bacteria, supporting the gut microbiome, which plays a key role in overall health, energy levels, and immune function.
- Resistance Exercises: Regular resistance or strength training exercises, such as weight lifting or bodyweight exercises (squats, lunges, push-ups), are really helpful to add into your movement practice for maintaining muscle mass and boosting metabolism during menopause. It could mean going to the gym but even carrying your shopping bags with intention can help!
Why It Matters
Supporting your muscles during menopause is more than just about maintaining physical strength—it's about supporting your overall well-being. Muscle mass is closely linked to metabolism, balance, and bone health, all of which become increasingly important as you age.
By including both protein and prebiotics in your diet, combined with regular exercise, you can help protect your muscles, maintain your energy levels, and improve your overall quality of life during menopause.
If you’re looking for a simple yet effective way to support your muscle health through menopause, consider incorporating more protein and prebiotic-rich foods into your diet. Remember, small changes can make a big difference, and with consistent effort, you can strengthen your body and feel more empowered as you move through this life stage.
