Menopause and Fluid Retention: Finding Relief Through Protein and Fat Balance

Fluid retention is something I am really struggling with during the menopause stages of my life, more so than ever before.

Prior to menopause, I struggled often with fluid retention but I understood why. Reasons were mainly due to the usual fluid retention before or during my monthly period but also over-consumption of carbs, too much fibre leading to constipation and digestive issues, alcohol and processed foods, and during bouts of high-volume training.

For the most part, I had control over these things except for the fluid retention during my period.

But in menopause, I have hormonal changes that are out of my control and unpredictable. Not only am I retaining fluid more than ever, it sticks around for longer. What is going on?

This has driven me to seek more answers. While I have a lot to learn, I want to share with you what I have discovered so far.

The Role of Estrogen and Progesterone Hormones

During menopause, women often experience hormonal changes, particularly a decrease in the production of estrogen and progesterone. These hormonal fluctuations can lead to various physical, one of which is fluid retention and bloating.

Estrogen plays a significant role in regulating fluid balance in the body. It affects how the kidneys function and how much sodium and water are retained or excreted. When estrogen levels drop during menopause, the kidneys may become less efficient at removing excess fluid and sodium, leading to fluid retention.

Additionally, progesterone, another hormone that decreases during menopause, can have an impact on water retention. Progesterone has a diuretic effect, meaning it helps reduce water retention. When progesterone levels decline, this diuretic effect is diminished, further contributing to fluid retention.

The combination of reduced estrogen and progesterone levels can cause a shift in the body’s fluid balance, leading to water retention, especially in the abdomen, breasts, and extremities. This can result in feelings of bloating, swelling, and discomfort.

Other factors that can exacerbate fluid retention during menopause

Age-related changes: As women age, their metabolism may slow down, and their muscles and blood vessels might become less efficient, leading to an increased risk of fluid retention.

Lifestyle and diet: Certain dietary habits, such as excessive salt intake, and a sedentary lifestyle can contribute to fluid retention.

Weight gain: Menopause can be associated with weight gain, and excess fat tissue can retain more water, exacerbating the bloating sensation.

Stress: High stress levels can influence hormone production, such as cortisol, and contribute to fluid retention.

Sleep: Sleep plays a crucial role in regulating hormones, including those involved in fluid balance, such as antidiuretic hormone (ADH). When you don’t get enough sleep, hormonal imbalances can occur, potentially leading to increased fluid retention.

It’s important to note that not all women experience significant fluid retention during menopause, and the severity of symptoms can vary from person to person.

If you are experiencing bothersome symptoms, it’s a good idea to consult with a healthcare professional who can provide personalized advice and recommendations to manage these symptoms effectively.

How Protein Can Provide Relief from Fluid Retention

Protein can help reduce fluid retention by influencing several factors that affect fluid balance in the body. Here’s how protein can be beneficial in this regard.

Osmotic pressure regulation: Proteins play a role in maintaining the osmotic pressure in blood vessels. Osmotic pressure helps to keep the fluid balance between the bloodstream and surrounding tissues in check. When the osmotic pressure is appropriate, it prevents excessive fluid from leaking out of blood vessels into the tissues, thus reducing edema or swelling.

Albumin production: Albumin is a specific type of protein produced by the liver. It plays a crucial role in maintaining colloid osmotic pressure in the blood. Colloid osmotic pressure is essential for preventing the escape of fluid from blood vessels into the tissues, which can cause swelling.

Regulation of sodium levels: Adequate protein intake can help regulate sodium levels in the body. Sodium is a key electrolyte that influences fluid balance. When sodium levels are high, the body tends to retain more water, leading to bloating and fluid retention. Protein-rich diets may help in balancing sodium levels and reducing water retention.

Lymphatic system function: Protein is essential for the repair and maintenance of tissues, including the lymphatic system. The lymphatic system plays a crucial role in draining excess fluid from tissues and returning it to the bloodstream. A well-functioning lymphatic system can help reduce fluid buildup and swelling.

Satiation and balanced diet: Protein-rich foods tend to be more satiating, which means they keep you fuller for longer and may discourage overeating. By promoting a balanced diet and preventing excessive calorie intake, protein can indirectly contribute to maintaining a healthy body weight, which can help reduce fluid retention.

It’s important to note that while protein can be beneficial for managing fluid retention, other factors such as overall diet, sodium intake, physical activity, and hormonal balance also play significant roles.

If you’re experiencing persistent or severe fluid retention, it’s essential to consult with a healthcare professional for proper evaluation and personalized recommendations.

How Can Fat Balance Provide Relief From Fluid Retention

Reducing dietary fat intake can help with fluid retention by indirectly affecting several factors that contribute to water retention. Here’s how it can be beneficial.

Lower calorie intake: Reducing fat intake often leads to a decrease in overall calorie consumption. When you consume fewer calories, your body may burn excess stored glycogen, which binds with water. As a result, this can lead to a reduction in water retention.

Sodium balance: High-fat diets are often associated with the consumption of processed and high-sodium foods. Excessive sodium intake can lead to water retention, as the body tries to maintain the right sodium-to-water ratio. By reducing fat intake, you may also reduce your intake of high-sodium processed foods.

Improved blood vessel function: High-fat diets can negatively impact blood vessel function, potentially affecting how fluid is transported and retained in tissues. A reduction in dietary fat can help improve blood vessel health, promoting better fluid regulation.

Inflammation reduction: Diets high in unhealthy fats may promote inflammation in the body, which can lead to water retention in some cases. By reducing fat intake and choosing healthier fats (e.g., monounsaturated and polyunsaturated fats), you may help lower inflammation levels and alleviate fluid retention.

Balanced hormones: Some research suggests that high-fat diets may influence hormonal imbalances, potentially contributing to fluid retention. A balanced diet, including a moderate fat intake, may help regulate hormones and reduce water retention.

It’s essential to note that reducing dietary fat intake should be part of an overall balanced and healthy diet. It’s not about eliminating all fats but rather focusing on healthier fat sources while consuming an appropriate number of calories for your needs.

The link between dietary fat and inflammation is nuanced. It’s important to pay attention to the types of fats we consume and aim for a balanced intake, focusing on healthy fats like omega-3s and monounsaturated fats while minimizing saturated and trans fats.

A balanced diet that includes a variety of nutrient-rich foods, along with regular physical activity, is essential for supporting overall health.

Daily Recommendations for Protein and Fat for Women

The protein and fat needs for women, and for anyone, can vary depending on individual factors such as activity level, muscle mass, and overall health goals. However, I can provide general recommendations based on Dr. Stuart Phillips’ guidelines.

Protein Recommendations

Phillips recommends for older adults approximately 1.2 – 1.6 grams of protein per kilogram of body weight per day. To convert this to grams per pound, you can divide the result by 2.2 (since 1 kilogram is approximately 2.2 pounds). So, for an adult woman in menopause, the approximate protein intake recommendation is:

Protein intake (grams per pound) = 1.2 – 1.6 grams/kg ÷ 2.2 pounds/kg

1.2 grams converted per pound = .545 grams per pound.

1.6 grams converted per pound = .727 grams per pound.

Therefore, if a woman weighs 150 pounds:

Protein intake @ .545 grams/pound = 81.75 grams total per day

Protein intake @ .727 grams/pound = 109.05 grams total per day.

Fat Recommendations

The Dietary Reference Intakes do not provide specific recommendations for fat intake in terms of grams per kilogram or pounds of body weight for each gender. Instead, they suggest that adults should aim for a dietary pattern that provides between 20-35% of total daily calories from fat.

For a general estimate, let’s assume a moderate fat intake of 25% of total daily calories. To calculate the approximate fat intake in grams per pound, you need to convert the fat calories to grams since fat provides 9 calories per gram:

Fat intake (grams per pound) = (25% of total daily calories) ÷ 9 calories per gram

For example, if a woman requires around 1800 calories per day:

Fat intake = (0.25 x 1800 calories) ÷ 9 calories per gram = 50 grams of fat per day.

Keep in mind that these are general guidelines, and individual needs may vary. It’s essential to consider your specific health, lifestyle, and activity level when determining your protein and fat intake.

Consulting with a registered dietitian can provide personalized recommendations based on your unique circumstances.

Summary of Menopause, Fluid Retention & Finding Relief

• Menopause and Fluid Retention:
  • Menopause causes hormonal changes, particularly a decrease in estrogen and progesterone.
  • Estrogen and progesterone affect fluid balance, and their reduction can lead to fluid retention and bloating.
  • Age-related changes, lifestyle, weight gain, stress, and sleep can exacerbate fluid retention during menopause.

• Protein’s Role in Reducing Fluid Retention:
  • Protein helps maintain osmotic pressure, preventing excessive fluid leakage from blood vessels into tissues.
  • Albumin, a liver-produced protein, maintains colloid osmotic pressure to prevent swelling.
  • Protein intake can regulate sodium levels, reducing water retention.
  • A healthy lymphatic system facilitated by protein can reduce fluid buildup and swelling.
  • Protein-rich diets may encourage satiety and balanced eating, contributing to a healthy body weight and reduced fluid retention.

• Dietary Fat and Fluid Retention:
  • Reducing dietary fat intake can lead to a decrease in overall calorie consumption and reduced water retention.
  • High-fat diets often contain excessive sodium, contributing to water retention.
  • Lowering fat intake can improve blood vessel function and reduce inflammation, alleviating fluid retention.
  • Balanced hormone levels through a moderate fat intake can help reduce fluid retention.

• Daily Recommendations for Protein and Fat:
  • General protein intake for women during menopause is around 0.545 – 0.727 grams per pound of body weight per day.
  • Fat intake should aim to provide 20-35% of total daily calories, with a moderate fat intake around 25% of calories.

• Individual Considerations:
  • The severity of fluid retention during menopause varies from person to person.
  • Consulting a healthcare professional or a registered dietitian can provide personalized advice and recommendations based on individual needs and circumstances.

Remember, always consult with a healthcare professional or a registered dietitian for personalized advice and guidance regarding menopause, fluid retention, and dietary needs.

I now understand that I have to make some further changes to my own lifestyle to get some relief. I am tracking my protein and putting in more of an effort to be consistent with the daily intake.

Anyway, that sums it all up. If you found this information helpful or have any questions or concerns, please post in the comments section below. Hope to hear from you.