Mind And Matter: How Protein Enhances The Mood & Cognitive Function In Women

Protein is an indispensable macronutrient with undeniable influence on the holistic health and vitality of the human body. Among its numerous beneficiaries are women given that a substantial intake of protein helps fortify a spectrum of vital physiological functions. This includes the promotion of muscle growth, the fortification of bone health, and the intricacies of hormone regulation.

Why is protein important for women?

Protein, experts have realised, is extremely important for women as well. As per a recent study (Nilsson, M., Performed, P., & Johansson, E. (2007). Cognitive function during a 6-month weight loss intervention: A randomized controlled trial), it was noted that protein has a significant impact on women's mood and cognitive functioning.

Samantha Clayton, VP, of Sports Performance & Fitness, Herbalife says, "Increasing protein intake can lead to improvements in cognitive performance, memory, learning, and concentration. This is particularly true for executive functions, such as decision-making and problem-solving, which are essential for daily activities and overall quality of life. Indicating a distinctive link between protein intake and cognitive function in women."

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What are the benefits of adding protein to one's diet?

For women especially adding protein to their diet is extremely important. Not only does it add to better physical health but there are also many other benefits it carries:

Helps in the release of happy hormones

Low levels of serotonin are known to cause depression. So adding protein to the diet can regulate the mood and also decrease the symptoms of depression.

Samantha explains, "The essential amino acids found in proteins act as precursors for neurotransmitters and neuromodulators, which play a crucial role in communication between neurons in the brain, ultimately supporting healthy cognitive function. In addition, protein-rich diets have been linked to improved mood regulation, as amino acids found in proteins, such as L-Tryptophan, can serve as precursors for serotonin production, a key neurotransmitter associated with mood regulation. Amino acid L-Tryptophan, found in poultry, fish, dairy, and nuts, serves as a precursor to serotonin. Additionally, proteins can help to increase dopamine and norepinephrine levels, which can help to improve motivation, focus, and energy levels."

Improves metabolic rate

After a certain age, women's metabolism tends to slow down. There are various reasons for this, including childbirth and other problems related to ageing. But protein can help with that too.

Samantha adds, "An important characteristic of protein is that it is thermogenic, so it helps with one¡¯s metabolism. This implies that it creates a slight calorie burn as the human body digests it. When compared to carbohydrate-rich foods, protein has a greater thermogenic effect. Lean proteins are not only heart-healthy but are also easier to digest."

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Optimises cognitive function

Samantha goes on to say, "A study (Institute of Medicine (US) Committee on Use of Dietary Reference Intakes in Nutrition Labeling (2003). Dietary reference intakes: guiding principles for nutrition labelling and fortification) have shown that most women need between 50 and 60 grams of protein per day, but this number may vary based on factors like activity level, muscle mass, and overall health. From reducing cortisol and estrogen levels to stabilizing blood sugar levels, protein is a key component for optimizing cognitive performance in women."

Promotes healthy hair and skin

Hair and skin are made out of structural protein also known as keratin. So, adding protein to the diet can ultimately promote healthy hair and skin. When Keratin is added to the body then provides your body with the necessary building blocks to continue producing it. Another protein known as collagen accounts for 70% of protein and adds to keeping the joints stable. Less protein can also lead to wrinkles. Instead of getting Keratin from outside treatment, it is better to intake it through different protein powders.

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What kind of protein supplements can women take?

Samantha says there are various ways by which women can consume protein.

"Adding a good protein powder to one¡¯s diet can make a huge difference to your daily nutritional profile. When combined with other whole foods, a protein powder can offer a simple and convenient way to help you meet your daily protein target. Targeted Nutrition products like Protein Shakes, Probiotics and Fibers, Skin Boosters, and vitamins may help women achieve their daily intake and remain on top of their health. Protein powder is versatile and easily soluble. It blends well into smoothies, and one can add it to oatmeal or oats, pancakes, breakfast cookies, cereals, milk and energy bars. If your meal is a bit light on protein, you can pump up the protein content of your dessert and incorporate protein powder into chia pudding, homemade ice cream or frozen pops, brownies, and peanut butter," she adds.

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So, if you're a woman and protein is something you are not adding to your diet, it is time to change that.