Middle-age Spread

Middle Age Spread.   The frustrating thing for many women, particularly those in their 40s is they start gaining extra pounds without any obvious change in lifestyle.  Of course, one of the main factors is the sudden change in hormones that occurs around the menopause.  As oestrogen levels drop, women are more likely to gain weight around their stomachs, rather than their hips or thighs  (exactly why is unknown).

Hormonal changes also mean that sleep gets worse, which drives hunger and cravings – in particular, for energy-dense (ie calorific) foods.   But there is a new idea, proposed by leading Australian Research Professor David Raubenheimer and Professor Steve Simpson, experts in the dietary causes of obesity – who believe the problem is a lack of protein.   They think middle-age weight gain happens because as we got older, and particularly when women enter the menopause, our need for protein rises so we eat more of everything, trying unconsciously to boost our protein  intake.   Unfortunately, a lot of the extra calories consumed are in the form of junk food.

There is good news.   In a recent paper, published in a journal of the Royal College of Obstetricians and Gynaecologists, the two scientists say that to stop this, all you need to do is boost your protein intake by a few percent.   If you put aside that sugary snack and instead eat more protein-rich foods, such as eggs, meat, fish, beans or tofu, you will experience less hunger and fewer cravings.

Boosting protein intake in middle age should not only help prevent significant weight gain, but also reduce the risk of osteoporosis and sarcopenia (loss of muscle mass), as protein is also vital for strong bones and muscles.

This does not apply to women gong though the menopause – it also affects men beyond the age of 60.   So why do protein needs change?  With the menopause it seems that the fall in oestrogen leads to increased breakdown of protein stored as tissue in your body.   It is also because as we get older our bodies (male or female) become less efficient at absorbing and using protein.   Protein is also a big driver of hunger.

The professors demonstrated this is an experiment where they recruited 22 healthy volunteers and kept them at Sydney University.  The volunteers were given meals and snacks matched for calories, but containing different amounts of protein.   It made a big difference.   Without realising it volunteers ate, on average 210 calories more per day when on the lower-protein diet than the higher- protein one.   They also felt far hungrier a couple of hours after eating the low-protein breakfast.

Eating protein reduces levels of the hunger hormone ghrelin, while boosting levels of a hormone called peptide YY, which makes you feel full.

NHS guidelines say women should be aiming to eat about 45g of protein a day and men 55g.   Many experts think these numbers are too low, particularly when we got older.   According to the International Osteoporosis Foundation, eating more protein is associated with higher bond density, a slower rate of bone loss and reduced risk of hip fracture.

Its best to spread your intake of protein over a day.   Eating Greek yoghurt, beans, lentils and quinoa are also a good way to top up your protein levels.