Latest news with #StephenSimpson
ABC News
08-05-2025
- Health
- ABC News
Protein is important during perimenopause — here's how much you need and why
Elaine De Silva has spent many hours researching how to look after her body during perimenopause. The 48-year-old from South Perth/Whadjuk Noongar country says there's been one big takeaway from her doctor's visits, women's health podcasts and books — consuming adequate amounts of protein is a must. "I'm trying as much as I can to incorporate protein, both animal and vegetable in my diet," she says. "I eat protein for lunch and dinner, and I eat one to two boiled eggs every day. "I'm always looking for protein fortified foods." Why is protein important during perimenopause and how much should we be consuming each day? We looked to three dietetic and nutrition experts to find out. Our experts Dr Shelley Wilkinson, dietitian and senior research fellow at the University of Queensland Dr Stacy Sims, US exercise physiologist and nutritional scientist based in New Zealand Professor Stephen Simpson, academic director of the University of Sydney Charles Perkins Centre Why is protein so important during perimenopause? There are a couple of reasons, according to Shelley Wilkinson, a dietitian and senior research fellow at the University of Queensland's School of Pharmacy, in Meanjin/Brisbane. Photo shows A woman with brown curly hair sits on a grey sofa, looking unwell, with her hand to her head Menopause is technically the single day 12 months after your last period. But perimenopause can last years. Here's what to look for and when to get help. "It helps maintain our muscle mass and also promote feelings of fullness or satiety," she says. She says during perimenopause, oestrogen levels begin to drop which decreases bone density as well as lean tissue , which is our muscle. "By having enough protein in our diet, it helps with maintaining that muscle mass, and then it also helps us feel full, which might prevent that weight gain that generally occurs in perimenopause," she says. "We want to maintain muscle mass to keep our metabolism strong and our body running well, it also keeps us feeling strong and stable as we go into older age." She says women with strong muscle mass are less likely to have falls as they get older, and keeping bones strong also helps prevent osteoporosis. How much protein per day should women be consuming? Dr Wilkinson says you don't have to know whether you're experiencing perimenopause to assess your protein intake. "When we look at the national guidelines, they say 0.6 grams per kilogram each day for women between the ages of 19 and 70 ," she says. "The daily protein recommendation say for a woman weighing 60 kilos, is 60 multiplied by point six, which is 36 grams a day. "If they were 70 kilos, it's 42 grams a day." Sign up to the ABC Lifestyle newsletter Get a mid-week boost and receive easy recipes, wellbeing ideas, and home and garden tips in your inbox every Wednesday. You'll also receive a monthly newsletter of our best recipes. Your information is being handled in accordance with the Email address Subscribe She says once women reach 50 years of age, the food groups they require change to include more calcium rich foods , which can also be a source of protein. "It goes up to four serves of dairy a day and then meat and [protein] alternatives — you want two serves a day." She says people should be aiming to hit the lean meats and poultry as well as plant protein. "Half of the protein that people eat should come from those plant sources," she says. "So that's nuts and seeds, a lot of legumes and lentils, red kidney beans, chickpeas, cannellini beans, tofu, soya beans, edamame, cashews, almonds, walnuts, pecans ." She says instead of using processed protein powders, adding skim milk powder is the cheapest and most nutritious way to increase protein. And be cautious of over-consuming, Dr Wilkinson says if you're taking too many calories in your body, it will store any extra food as fat. Protein and exercise build muscle and strength A active women in perimenopause and menopause may need slightly more protein , and have it distributed evenly across meals every three to four hours. The work includes research by Stacy Sims, an internationally renowned exercise physiologist and nutritional scientist based in New Zealand. Dr Stacy Sims (centre) says the amount of protein women need depends on their age, activity level and menstrual cycle status. ( Supplied ) "For [these] perimenopausal and menopausal women, daily protein needs increase to about 2-2.3g per kg of body weight ," "As we age, our bodies become more resistant to the muscle-building effects of protein and exercise, requiring higher doses of both." She says that another study found that after eating, older women experienced a smaller increase in muscle protein synthesis (the metabolic process where amino acids are incorporated into new muscle protein), with some studies showing a drop of up to 40 per cent compared to younger women. " To achieve the same training responses, an older woman may require a greater quantity of protein to achieve the same result. " Ms De Silva credits feeling strong and healthy during perimenopause to the combination of extra protein and exercise. "I'm doing strength exercising with weights, which I never used to do, I used to love cardio," she says. Perth woman Elaine De Silva has increased her protein intake and exercise routine during perimenopause. ( Supplied: Elaine De Silva ) Dr Wilkinson says if you need guidance on what's right for you, consult your GP. She says GP's can write a chronic disease management plan which includes five subsidised visits a year to practitioners such as dieticians and exercise physiologists. "Dietitians are really skilled at going, 'Okay, well, what's your budget? What are your food interests? And how can we change the dietary guidelines to adapt to you?'" she says. How to avoid the 'protein leveraging effect' Stephen Simpson, the academic director of the University of Sydney's Charles Perkins Centre, has been studying the impacts of protein on women experiencing perimenopause. He recommends women consume healthy protein sources where possible to avoid what he calls the "protein leveraging effect" — when our body is craving protein, but we instead consume foods with lower concentrations of protein (processed foods). "That combination means that our protein appetite is going to drive us to eat more to get to our protein target, and in so doing, you eat more calories than you need," he says. Stephen Simpson says women experiencing perimenopause can be at greater risk of overeating and weight gain. ( Supplied: University of Sydney ) "How it interacts, specifically with women during perimenopause, is that during that period … the hormonal changes that are happening start to break down lean tissue. "That rides your protein appetite, and unless you increase the concentration of protein in the diet, you're going to be prone to eat even more calories to gain your now increased protein requirements and that's a bad combination." He says the good news is that you can make small dietary changes to ensure you're consuming foods with a high concentration of protein. "The evidence suggests it's only about nine or 10 grams of protein extra required a day, so that's a relatively small amount," he says. "They can be plant-based foods, obviously, the legumes, chickpeas. "Or increasing your intake of dairy and animal-based proteins as well, they're both going to give you that little bit extra, and to do it in main meals rather than snacking." Key takeaways Women need to consume adequate amounts of protein during perimenopause to counteract a decrease in muscle mass and bone density Dieticians say the national guidelines are 0.6 grams per kilogram each day for women between the ages of 19 and 70 Studies have shown that active women may need slightly higher doses of protein per day than those who are sedentary Protein leveraging occurs when women consume foods that don't contain high concentrations of protein, leading to overeating This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.
Yahoo
06-02-2025
- Health
- Yahoo
Health care access and economic insecurity top a list of challenges for Texas children
Gaps in access to health care, economic insecurity and mental health challenges exacerbated by the COVID-19 pandemic continue to top the list of challenges currently facing Texas children today, according to a new study released by the nonprofit Every Texan on Thursday. The 2024 Texas Kids Count Data Book follows-up on a similar survey published in June by the Annie E. Casey Foundation that compares data focused on children from each of the 50 states — plus Washington, D.C. and Puerto Rico. Compared to all U.S. states, the June study ranked Texas 43rd in child well-being indicators — which include economic security, health and education. Driving many of these factors is the state's poverty rate, which at 18% continues to exceed the national average, and is among several other areas that Texas trails behind the nation. The child poverty rate has exceeded the national average at least every year since 2010. According to the Every Texan study, about 2.9 million Texas children live in households that are above the poverty line but earn below what would be considered a living wage. Children's advocates spoke about the survey's results during a Thursday discussion in which they proposed solutions to the state's ongoing health and education challenges. At the event, moderated by The Texas Tribune's Stephen Simpson, panelists proposed ways that Texas can better ensure that parents are able to enroll their children in health care programs like Medicaid. As of 2023, about 12% of Texas children lack health insurance, more than double the national average. The uninsured rate among Texas children has exceeded the national rate each year since at least 2013. In Texas, the rates vary by age in the state with those aged 6 to 18 more likely to be uninsured than those younger than 6 years old. Alec Mendoza, senior policy associate for health at Texans Care for Children, said the state's Medicaid eligibility criteria is 'confusing and overwhelming' for parents, which can lead them to believe they aren't actually eligible to enroll themselves or their children in the insurance program. 'Families are lacking the information,' Mendoza said. 'Even when they are getting that information, they aren't trying to enroll. Both of these things, these issues, lead to the numbers that we are seeing today.' The state Legislature also can help ensure parents have better access to Medicaid, he added. Two bills filed this session, one in the House and another in the Senate, would allow parents applying for the Supplemental Nutrition Assistance Program to also enroll their child in Medicaid, if they are eligible. Families focused on putting food on the table often put health care on the backburner, Mendoza said, until there is an emergency. Legislation allowing for parents to apply for enrollment in SNAP and Medicaid simultaneously would provide some relief. Every Texan's study also found that Texas children are facing significant mental health challenges, with variation depending on race and ethnicity. In 2023, more than a quarter of Black and Latino students aged 14 to 18 reported experiencing 'debilitating anxiety, depression, or stress' affecting their daily lives. About 35% of white students the same age reported similar feelings. Broad access to online information and internet technologies might be having an impact, said Jessica Knudsen, CEO and president of the Clarity Child Guidance Center. The proximity to technology throughout the day also makes it more difficult for them to create boundaries with it. 'Kids have a 24/7 fire hose of not just information, but social media [and] access for bullying,' she said. 'So it's very hard for them to disconnect, and so that's probably why we're seeing that significant increase in anxiety.' Spending per capita under the Available School Fund in Texas schools also declined from the 2022-23 to 2023-24 academic year by more than $200, according to Texas Education Agency data, which the Every Texan study says 'raises concerns about the state's capacity to provide high-quality early education among dwindling financial resources.' The fund is one source of revenue for the Foundational School Program, the primary source of state funding for Texas public schools. This rate is influenced by average daily attendance, which has taken a hit in Texas and nationwide since the COVID-19 pandemic. About one-in-five Texas students were chronically absent during the 2022-23 school year, meaning they missed at least 10% of all school days. According to Jessica Weaver, CEO of Communities In Schools of San Antonio, the best way to help students attend school more is by helping them access basic needs, like food, clothing and shelter. Her organization works directly with students frequently absent from school in the San Antonio area. Getting a basic education is essential for a student's economic mobility, Weaver added, but schools require better resources to be a place where students and staff can feel a community of support. 'It's hard right now, right?' Weaver said. 'Teachers and public schools are not valued in our language in the way that they need to be valued. It's hard for kids to be walking into these spaces where the adults haven't been valued at the level they need to be valued.' Disclosure: Clarity Child Guidance Center, Every Texan and Texans Care for Children have been financial supporters of The Texas Tribune, a nonprofit, nonpartisan news organization that is funded in part by donations from members, foundations and corporate sponsors. Financial supporters play no role in the Tribune's journalism. Find a complete list of them here.
