Discover the secrets of combining Intermittent Fasting with Menopause and learn how fasting can fight against 9 nasty menopause symptoms! Start your balanced journey today!
Embarking on the journey of menopause brings about significant changes, and pairing it with the effective strategy of Intermittent Fasting can make a huge difference in your overall well-being.
In this blog post, we will explore how to make Intermittent Fasting work harmoniously with the unique challenges and experiences of menopause. Let’s unlock the secrets of balancing menopause and the effects of intermittent fasting for a healthier, more empowered you!
What is Intermittent Fasting?
Intermittent Fasting is not your traditional calorie deficit focused diet plan. It’s an eating plan that focuses on WHEN you eat, not WHAT you eat. An intermittent fasting plan alternates between a fasting period and a feasting period. This eating pattern has become super popular because it’s pretty flexible and can fit into many lifestyles. Additionally, this meal plan can help with weight loss and can be really awesome for your long term overall health.
What are the Benefits of Intermittent Fasting?
The list is long when it comes to intermittent fasting benefits. One major advantage is fat loss and weight management. When we give our body regular periods of not eating, we can help control our calorie intake and promote weight loss and fat burning. Intermittent fasting also helps boost energy levels, improve insulin resistance and stabilize blood sugar levels.
Additionally, intermittent fasting has been shown to contribute to a ton of awesome health benefits. Some of the potential benefits of fasting include reducing body inflammation, lowering cholesterol levels and reducing the risk of cardiovascular disease. Recent studies have shown it might also help our brain function better, enhancing mental clarity and memory. Overall, intermittent fasting offers a holistic approach to health, addressing various aspects of our well-being and potentially contributing to a healthier and more energetic life.
CLICK HERE to learn more about the incredible benefits of intermittent fasting!
What is Menopause?
Menopause is a natural part of a woman’s life when her menstrual cycle ends, she stops having periods and can no longer have babies. According to the National Institute on Aging, the menopausal transition most often begins between the ages of 45 and 55, and usually lasts about seven years. During menopause, the body goes through changes, and the levels of hormones, like estrogen and progesterone levels, change too.
As stated by the Mayo Clinic, in the months or years leading up to menopause (perimenopausal women), you may experience the following signs or symptoms:
- Irregular Periods
- Vaginal Dryness
- Hot Flashes
- Chills
- Night Sweats
- Sleep Problems
- Mood Changes
- Weight Gain/Slowed Metabolism
While menopause is a normal process, it can, unfortunately, be quite challenging for some women.
How Can Intermittent Fasting Help With Menopause Symptoms?
Together, Intermittent fasting and menopause can actually be quite the dynamic duo when it comes to feeling great. Intermittent fasting consists of specific periods of fasting and specific times for calorie restriction. This strategy is beneficial because it can help your body handle many of the uncomfortable changes that happen during menopause.
Let’s dive in and uncover 9 incredible ways that intermittent fasting can help combat some of the nasty symptoms that menopause often thrusts upon women.
Weight Management – Improved Metabolic Rate
First and foremost, Intermittent Fasting can support body weight management. Intermittent fasting has the ability to improve your metabolism and metabolic health making it easier for women to manage their weight during menopause. During fasting periods, the body relies on fat stores for energy which can aid in fat loss. Additionally, since intermittent fasting involves designated eating windows, this discourages continuous snacking, promotes mindful eating and reduces overall caloric intake, contributing to weight control.
I began my intermittent fasting journey at the age of 45 and in 4 months time, I lost 46 pounds of body fat. As of today (11/18/23) when this post was published, I am currently 48 years old and have been able to easily keep the weight off by continuing to live an intermittent fasting lifestyle. I am so very thankful that I discovered intermittent fasting. It is a powerful tool that I plan to continue to use as I navigate through these upcoming challenging menopausal years.
If you’re looking for more inspiration, check out these 15 intermittent fasting before and after weight loss pictures, testimonials and success stories. These success stories include women at all different stages of their lives (young women, perimenopausal, menopausal, and postmenopausal women).
Hormone Regulation
Intermittent Fasting may help regulate hormonal fluctuations during menopause, potentially easing symptoms like hot flashes and mood swings. Menopause brings hormonal changes that can lead to weight gain. Intermittent fasting may help in balancing hormones like insulin and human growth hormone, promoting a more favorable environment for weight management.
Blood Sugar Control
Menopause is often associated with higher insulin levels and an increased risk of insulin resistance. However, Intermittent fasting has been shown to improve insulin sensitivity, which can help regulate blood sugar levels. Fasting periods create a consistent break from food intake, preventing continuous blood sugar spikes and crashes. This is helpful because stable blood sugar contributes to better weight management.
Improved Cognitive Function – Less Brain Fog
Intermittent fasting can be a powerful ally in promoting better cognitive function for women navigating the changes of menopause. The fasting periods in intermittent fasting allow the body to experience metabolic shifts, like the production of brain-derived neurotrophic factor (BDNF) and other molecules that support cognitive health. Since fasting can increase BDNF levels, it may lead to improved cognitive function, learning and memory. Additionally, we know that intermittent fasting helps regulate blood sugar levels and insulin sensitivity, which helps reduce the risk of cognitive decline. Additionally, the enhanced fat utilization during fasting periods provides a stable energy source for the brain, fostering improved focus and mental clarity. Finally, intermittent fasting has been associated with reduced inflammation, which is crucial for maintaining optimal brain function.
Inflammation Reduction
Estrogen (primary female hormone), protects joints and reduces inflammation. But when estrogen levels drop during menopause, inflammation can increase, and the result can be painful joints. Inflammation is often the body’s way of saying there might be a problem, and menopause can sometimes make it go a bit haywire. Intermittent fasting has anti-inflammatory effects. And, since fasting gives the body a break, this break can really help calm down inflammation. Less inflammation means less discomfort, like joint pain or feeling uncomfortable and swollen.
Better Sleep
Establishing a regular eating schedule through Intermittent Fasting may contribute to better sleep quality, addressing one of the common challenges faced by menopausal individuals. When we practice intermittent fasting, our bodies get into a good routine, and this routine can make it easier to fall asleep and stay asleep. Also, intermittent fasting might help balance our hormones, making us feel more relaxed and ready for a good night’s sleep.
Heart Health
Intermittent Fasting can have positive effects on cardiovascular health, addressing concerns like increased cholesterol levels often associated with menopause. Fasting also helps control our weight and improve how our body uses sugar, both of which are good for helping combat against heart disease.
Stress Reduction
Intermittent Fasting may support stress reduction, positively impacting mental health and helping to manage stress-related symptoms during menopause. When we practice intermittent fasting, it helps balance our hormones, like the ones that can make us feel stressed. Also, having a routine with specific times for eating and fasting can make our days feel more organized, reducing the stress that sometimes comes with menopause.
Improved Mood
Stable blood sugar levels and hormonal regulation through Intermittent Fasting may contribute to improved mood. This may help alleviate anxiety and mood swings associated with menopause. When we practice intermittent fasting, it can help our bodies find a good balance. And this balance just might make us feel happier.
Common Intermittent Fasting and Menopause FAQ’s
Let’s dive into a few frequently asked questions surrounding the topics of intermittent fasting and menopause.
What is the best intermittent fasting schedule for menopause?
Intermittent fasting offers a variety of flexible methods, fasting times and intermittent fasting schedules. Beginning gradually with the most popular 16:8 intermittent fasting method is thought to be a great place to start. This is because, according to Jefferson Health, fasting for at least 16 hours gives the body a chance to rest and allows blood levels of insulin to drop significantly. The 16:8 method consists of 16 hours of fasting and 8 hours of eating. However, it’s important to pay close attention to how you feel and then adjust your intermittent fasting schedule accordingly.
Is Intermittent Fasting Safe for Women Experiencing Menopause Symptoms?
Intermittent fasting is generally safe and does not result in energy level disturbances or increased disordered eating behaviors,” the University of Illinois reviewers concluded. However, it’s always important to discuss any new diet or health plan with your doctor first.
What foods are Best for Menopausal Women?
During menopause, it’s important to eat a variety of foods to get all the nutrients you need. First, according to Web MD, it’s important for menopausal women to get enough calcium and at least three servings of iron-rich foods a day. The recommended dietary allowance for iron in older women is 8 milligrams a day. Menopausal women should also get plenty of fiber through the consumption of whole fruits and vegetables.
CLICK HERE to reveal the 10 healthy dinner recipes I devoured during my intermittent fasting weight loss journey.
Where Can I Get More Intermittent Fasting Support?
If you are looking for more intermittent fasting SUPPORT, I’d love for you to join my Free Facebook Group: In this group, So What IF? with Jen, we share Intermittent Fasting and Weight Loss/Health Tips, Tricks, and Recipes that will help you FAST Your Way to FREEDOM!
JUST SAY YES to Intermittent Fasting and Menopause!
Intermittent fasting really can be an awesome ally for middle-aged women navigating through the challenges of menopause. From balancing hormones to supporting weight control and keeping stress at bay, intermittent fasting is a very powerful tool that can make life easier and way more enjoyable.
Here’s to making women’s health and menopause a bit more fabulous – one fasting adventure at a time!
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
