As the population ages, the number of adults 60 and older is expected to nearly double by 2060. For women, this shift brings with it a need to address the challenges that often accompany aging, such as chronic diseases, physical decline, and cognitive impairments. Fortunately, nutrition plays a critical role in promoting healthy aging, and protein stands out as one of the most important nutrients for maintaining health and vitality in older age.

Why Protein Matters for Aging Women

As women age, maintaining muscle mass becomes increasingly important. Starting in their 30s and 40s, women experience gradual muscle loss, which accelerates after menopause. This condition, called sarcopenia, leads to frailty, decreased muscle and bone strength, and an increased risk of falls and fractures. Therefore, adequate protein intake is essential for slowing muscle loss, supporting bone health, and improving overall physical function.

Studies show that older adults who consume higher amounts of protein, particularly plant-based protein, are less likely to experience frailty and are better able to maintain both physical and cognitive health. Protein intake is also associated with improved mobility, a decreased risk of hip fractures, and better bone density. Additionally, protein helps preserve cognitive function, which is especially important as the risk of cognitive decline increases with age.

The Benefits of Plant-Based Protein

Plant-based proteins offer particular benefits when it comes to protein sources. Found in foods like beans, lentils, tofu, nuts, and whole grains, plant proteins are associated with a lower risk of chronic diseases, such as cardiovascular disease, and are linked to healthier aging. In contrast, excessive animal protein intake has been associated with an increased risk of premature death from conditions like heart disease and cancer. This makes plant protein a great choice for women seeking to age gracefully and maintain long-term health.

How to Include More Protein in Your Diet

Incorporating more protein into your daily meals doesn’t have to be complicated. Here are some simple ways to add protein to your diet:

Start with breakfast: Include eggs or Greek yogurt, which are high in protein. If you're plant-based, try a tofu scramble or chia seed pudding with added nuts and seeds for a protein boost.
Snack on nuts and seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds are great protein sources. You can add them to smoothies, sprinkle them on salads, or enjoy them as a snack on their own.
Add beans and legumes: Lentils, chickpeas, black beans, and kidney beans are rich in protein and versatile. Toss them into salads, add them to soups, or blend them into dips like hummus.
Incorporate plant-based protein powders: For an easy protein boost, try adding a scoop of pea protein or hemp protein powder to smoothies or oatmeal.
Choose lean animal proteins: If you consume animal products, opt for lean proteins such as chicken breast, turkey, fish, or low-fat dairy like cottage cheese. These are excellent sources of protein without being high in unhealthy fats.
Try quinoa: Unlike many plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids. Use it as a base for salads, bowls, or as a side dish.
Add protein-rich grains: Whole grains like farro, barley, and spelled are high in protein and fiber. Use them as a base for salads, stir-fries, or grain bowls.
Include tofu and tempeh: Tofu and tempeh are great plant-based protein sources. Add them to stir-fries, salads, or sandwiches for a satisfying and protein-packed meal.

Benefits of Strength Training

In addition to increasing protein intake, strength training is critical for women 55 and older. Ideally, women should aim to engage in strength training exercises 2-3 times a week. Strength training helps counteract the muscle loss that occurs with aging, improves bone density, and enhances overall mobility. This type of exercise is especially beneficial for women as it helps maintain strength and prevent frailty. It also promotes better mental health, reduces the risk of falls and fractures, and supports overall independence as women age.

Insights from Research: Protein and Healthy Aging

Research from large-scale studies like the Nurses’ Health Study (NHS) suggests that higher protein intake, especially from plant-based sources—is linked to better health outcomes in middle-aged and older women. The study found that women with higher protein intake were more likely to experience “healthy aging”, defined as aging without major chronic diseases, maintaining good physical and mental health, and preserving cognitive function.

Final Words

In conclusion, the evidence is clear: protein intake, especially from plant-based sources, is essential for aging women. As women get older, increasing protein consumption, along with regular strength training, helps maintain muscle mass, bone health, and cognitive function. Together, these two lifestyle factors can significantly improve quality of life, reduce the risk of frailty, falls, and chronic disease, and help women maintain their independence as they age.

Citation

Ardisson Korat, A.V. et al. (2024) ‘Dietary protein intake in midlife in relation to healthy aging – results from the Prospective Nurses’ Health Study Cohort’, The American Journal of Clinical Nutrition, 119(2), pp. 271–282. doi:10.1016/j.ajcnut.2023.11.010.

How Protein and Strength Training Can Support Healthy Aging for Women Over 55