Protein is the building block for all the muscles in our body. We rely on protein to maintain structural support and aid in nearly all cellular processes.

Our muscles are necessary for breathing, walking and balance, all of which allow us to maintain our normal activities. Loss of muscle mass (called sarcopenia) is part of the natural aging process. Muscle mass is critical to maintain our strength to go about our daily lives, so a loss of muscle mass is concerning. It can increase the risk of injury, falling and eventually lead to a loss of independence.

Menopause—the point in a person’s life when their menstrual cycle ends—can increase the amount of muscle mass we lose—faster than just natural aging. With menopause comes a decline in estrogen levels and ovarian function, yet the link between menopause and the increased loss of muscle mass is unclear. Still, it is important to find ways to maintain our muscle mass during menopause.

Eating high protein foods during menopause can help prevent muscle loss. The exact amount of protein needed will vary from person to person. General guidelines suggest that protein should make up about 20% of our diet. The basic formula to find out how much protein we should eat is roughly 0.5 to 0.6 grams of protein for every pound of body weight. This means that someone who weighs 150 pounds should eat at least 75 to 90 grams of protein per day. Some go-to high protein foods include lean meats such as chicken and turkey, Greek yogurt, cottage cheese and nuts and seeds. Soy products such as tofu, tempeh and edamame are also high in protein. But as always, check with your doctor about your personalized protein needs.

Another way to prevent sarcopenia is strength training. The American College of Sports Medicine recommends older adults perform strength training for major muscle groups two to three times per week. This type of exercise can not only prevent muscle loss but stimulate muscle growth to increase strength and balance, and improve bone, joint, cardiovascular and cognitive health.

Life after menopause is about staying strong enough to do more of what we love. Pairing enough protein with regular strength training helps keep muscle, balance and confidence growing as we age.