Intermittent Fasting During Menopause: Everything You Need to Know

As women from all over the world step into their mature years of menopause, there is an inevitable rise in concern for their health during this stage in their lives. With intermittent fasting being a buzzword for quite some time now, it is unsurprising that menopausal women hope to attempt this trendy strategy to manage menopausal symptoms and preserve their health and fitness. Before taking the leap, it is essential to be informed of any new strategy that can impact your body. So is intermittent fasting for women during menopause just a fad or the real deal when it comes to managing hormone levels and overall health? Can this be the era of intermittent fasting menopause? Read more to find out!

What is intermittent fasting?

To put it in simple terms, intermittent fasting requires not eating for a particular time period. This dietary approach includes cycles of eating and then fasting, focusing on when you eat rather than what you eat, thereby altering your eating patterns.

Different types of intermittent fasting:

Overnight fasting

This is the most common method followed as a way to lose weight through intermittent fasting. It simply involves a 12-hour period of fasting every day. An ideal example would be to eat your last meal of the day at 7 pm and then have your next meal at 7 am.

Alternate day fasting

This requires alternating between days of regular eating and days where your caloric intake is regulated, which is usually around 500 calories.

Eat-Stop-Eat

Fasting for 24 hours once or twice a week.

The 5:2 diet

For this plan, you get to eat normally for five days, but for two non-consecutive days the calorie intake must be limited to 500-600 calories.

The 16/8 or 18/6 method

In this form of intermittent fasting, you eat only during a specific window of time, known as the eating window, and fast for the other hours. For the 16/8 plan you abstain from eating for sixteen hours, but get to eat regularly during the eight-hour window. Similarly, for the 18/6, the method involves fasting for 18 hours and eating during the six-hour window.

The Warrior Diet

Snack on raw fruits and veggies during the day, and then tuck into a proper meal in the evening within a four-hour time period.

Impacts of intermittent fasting on women:

For women in general, whether they’re going through menopause or not, intermittent fasting has proven to have a beneficial impact. Aside from helping with weight loss, it also improves metabolic health by enhancing insulin sensitivity and reducing inflammation. It helps in reducing the risk of chronic illnesses such as heart disease. This is because fasting induces a protective mechanism called autophagy. In this, fasting significantly affects the cells which results in the body having a protective reaction. This builds the immune system to be stronger and acts as a barrier against illnesses. However, the general impact of following this diet plan is still reliant on the quality of life led by different women.

Is intermittent fasting good for menopause?

“Some women may find that practicing intermittent fasting during menopause helps them improve blood sugar control, prevent unwanted weight gain, and reduce inflammation, but this also depends on the nutritional quality of the foods being consumed. If intermittent fasting doesn’t make you feel good, don’t do it — but continue to focus on nutrition combined with physical activity and stress management.” – Lauren Panoff, MPH, RD

What is menopause?

To put it in simple terms, it concludes the natural years of fertility for the female body. It marks the end of the menstrual cycle and is diagnosed when cycles have stopped for 12 consecutive months, indicating a significant change in hormone levels [1]. Menopause typically occurs between the ages of 45 and 55 years.

Stages

There are three stages to menopause and understanding each stage will help in deciding what diet plan or fasting method is best for you.

1. Perimenopause – This is the stage leading up to menopause which can last between a few months to several years. Significant hormonal changes occur as ovaries produce less estrogen and menstrual cycles eventually become irregular.
2. Menopause – This stage is when the ovaries gradually but eventually stop producing eggs, along with an even greater decrease in hormone levels. This indicates 12 consecutive months of not going through menstrual cycles.
3. Postmenopause – After 12 consecutive months of being without a period, you enter the stage of postmenopause, which remains until the end of your life. This marks the stage of life 12 months after not going through any menstrual cycles. While hormonal fluctuations might stabilize during this period, women are at higher risk for other health conditions.

How does menopause impact women’s mental health?

With the reduction of estrogen levels, the body is more vulnerable to conditions from which it was  previously protected. During perimenopause, women often undergo issues like hot flashes, chills, vaginal dryness, thinning hair, mood changes, high blood pressure, and more [2].

Aside from this, postmenopausal women are also observed to have an increase in their insulin and glucose levels after food consumption. This is a result of the body’s storage capacity increasing and clearing capacity being affected due to low levels of estrogen. Furthermore, there is an increased risk of inflammation as estrogen also has anti-inflammatory properties which aid in weight control. Research states that an individual gains approximately 1.5 kg in the perimenopause stage, and gains a total weight of 10 kg by the time menopause hits. Therefore, it is quite natural for women to try and attempt strategies for weight management at this time, but does intermittent fasting prove to be an effective strategy?

How to practice intermittent fasting during menopause?

If you’re choosing to attempt this strategy, pick an intermittent fasting method that aligns best with your schedule and goals. For example, if you’re choosing the 16/8 method, you can eat between 9 am to 5 pm, and fast during the other hours. It might fit into your routine well as you’re predominately sleeping during this period of time.

If you’re someone who would rather not switch it up within the same day, choose the 5:2 diet where you can fast entirely for two non-consecutive days and eat normally for the rest, or the alternate-day fasting plan. An important detail to note is that fasting doesn’t mean starvation or depriving your body of nutrients – you’re encouraged to hydrate yourself with water and other nutrient-packed, non-caloric drinks like green tea, black coffee, and more. Ensure that you consume nutrient-dense foods during your eating windows to maintain your health and energy levels. But before practicing any weight management strategy, we advise you to consult your doctor beforehand.

What is the best diet for a menopausal woman to lose weight?

“The best diet for weight loss during menopause is one that emphasizes minimally processed and whole plant foods, such as fruits, vegetables, whole grains, nuts, seeds, legumes, and other lean proteins. Avoid ultra-processed, high-saturated-fat foods and sugary beverages, as these tend to be high in calories but low in nutrition, promoting weight gain and inflammation and increasing the risk of chronic conditions like heart disease.” – Lauren Panoff, MPH, RD 

Benefits of intermittent fasting for menopausal women’s health

Intermittent fasting for women, especially during menopause, offers several health benefits.

Weight loss

Women entering menopause need to be especially mindful of their health, as this stage of life can increase the risk of various issues, including unwanted weight gain. Weight gain can significantly impact self-confidence and overall well-being, and in postmenopausal women, belly fat can be almost 15-20% of their body weight [3].

Intermittent fasting offers a potential solution for insulin resistance by lowering insulin levels, which helps to burn body fat, and increasing the production of the human growth hormone (HGH), which also helps in fat burning and promotes muscle growth. Additionally, intermittent fasting can speed up the metabolic rate, leading to faster calorie burning. For menopausal women, the reduction in insulin levels through intermittent fasting also keeps blood sugar levels in control and lowers the risk of developing type 2 diabetes, a condition they are more susceptible to at this stage of life [4].

Improvement in gut health

The gut microbiome is different for men and women [5], During the stages of perimenopause and menopause, the microorganism ecosystem is affected, which can have an impact on the production of serotonin, the “feel-good” hormone. Therefore, an unhealthy gut can lead to a nervous or anxious mind. By fasting and allowing your gut to have a break from digesting food, you can diversify the gut microbiome by promoting the growth of beneficial bacteria and allowing your gut cells to repair [6].

Maintaining cellular health

Intermittent fasting promotes autophagy, a crucial cellular repair process that removes and recycles damaged cell components. This process is essential for preventing age-related diseases, such as certain cancers and heart disease, which are more common among menopausal women. By supporting autophagy, intermittent fasting helps protect against these conditions and contributes to longevity [7].

Improvement in cognitive and mental health

As estrogen levels gradually decline during menopause, women often experience memory lapses and other cognitive issues. Research suggests that intermittent fasting can help mitigate these effects by promoting the production of brain cells and neurons, which positively impacts memory and cognitive function, particularly in older individuals. Additionally, fasting boosts levels of brain-derived neurotrophic factor (BDNF), a protein crucial for brain health [8]. Low levels of BDNF are associated with depression and anxiety [9], so increasing its levels through fasting can help address these concerns and improve mental health.

Helps reduce inflammation in your body

Estrogen has anti-inflammatory properties that help protect against heart disease and other inflammatory conditions. As estrogen levels decrease during menopause, women become more susceptible to these diseases against heart health and may experience increased inflammation, which can lead to neurodegenerative issues and joint pain impacting bone health. Studies show that intermittent fasting can help counteract this inflammation, supporting the body’s need for anti-inflammatory processes during menopause.

Things to consider before intermittent fasting during menopause

In general, intermittent fasting has proven to have a lot of health benefits for menopausal women, especially so for weight loss, but the impact of this weight-loss strategy still requires more in-depth research. Here are certain drawbacks to keep in mind before attempting new eating habits.

Energy Levels

Fasting periods can lead to low energy levels and fatigue, which may be particularly challenging for women already coping with other menopause symptoms such as mood swings and hot flashes.

Possibility for Overeating

During fasting periods, there is a high risk of binge eating when food is finally consumed. This can lead to weight gain rather than supporting weight loss efforts.

Effects of an irregular eating pattern

Irregular eating patterns can potentially lead to eating disorders if diet plans are not followed carefully. Therefore, it is strongly advised to consult a professional before starting intermittent fasting, especially if you have a history of eating disorders such as anorexia or bulimia [10].

Nutritional deficiencies

Ensure that you consume nutrient-dense foods during eating windows in intermittent fasting. Rather than focusing solely on calorie counting, prioritize the quality of the food. Avoid processed sugars and low-fiber, refined carbohydrates like white bread and rice. Instead, opt for healthier choices such as fruits, vegetables, and healthy fats like fish. During menopause, obtaining adequate nutrients is crucial, so it’s important to consider not just when you eat, but also what you eat.

Stress levels

During menopause, the body undergoes significant changes, including fluctuating levels of female sex hormones. Implementing extreme dietary changes during this time can contribute to increased anxiety and stress. Extended periods without food can elevate cortisol levels, leading to heightened stress and affecting mental health [11].

Muscle mass

While intermittent fasting can help you lose weight, it can also possibly lead to the loss of muscle mass. Time-restricted eating can lead to muscle loss like most diets, and so it should be combined with exercise. Evidence shows that strength and resistance training for postmenopausal women have helped in preventing lean muscle mass loss as well as loss of bone density. 

Lauren’s point of view

“If you’re considering intermittent fasting during menopause, first be sure your fasting-eating schedule is realistic and doable and can align with your intuitive eating needs (you don’t want to be miserable!). Whichever pattern you choose, what matters more than when you eat is what you eat. Prioritize your nutrition with an array of minimally processed plant foods, minimizing “empty-calorie” foods that don’t contribute many nutrients and can work against your health and weight management goals. Finally, your diet— intermittent fasting or not — is one factor in your postmenopausal wellness. Combine it with regular physical activity, stress management, and good sleep hygiene for the best outcomes.” 

Summary

We hope you have all the information you need about intermittent fasting during menopause and how it can help manage hormone levels and overall health. It can play a significant role in metabolic health and control blood sugar and blood pressure levels. It is a challenging period in a woman’s life but one that can be enjoyed if it includes a healthy and active lifestyle. Choose dietary and fitness plans that align with your needs and consult your doctor before beginning a new journey for your physical and psychological health. For more ideas and tips on how you can lead a fitter lifestyle, check out the JustFit app!