“No, I Didn’t Freak Out”
Yes, you read that right: “enjoy,” “fast,” and “menopause” can all fit in the same sentence! Allow me to explain.
As a nutritionist and women’s health coach, I work with many women navigating perimenopause, menopause, and postmenopause. And as a member of this community myself, I’ve done extensive research on the best ways to navigate the physical, emotional, and mental challenges this stage of life brings.
One of the most effective, feasible solutions I’ve found is intermittent fasting (IF). As a dedicated practitioner, I’d love to share with you the incredible benefits of fasting during menopause.
What is Intermittent Fasting?
First, let’s demystify “fasting.” Intermittent fasting doesn’t mean starving yourself; it’s simply a way of structuring your eating schedule. You can continue eating the foods you enjoy—only the timing changes.
There are various fasting plans to suit different lifestyles. One of the most popular is the 16/8 plan, where you fast for 16 hours and eat within an 8-hour window. During fasting hours, you can still have water, tea, or other unsweetened, additive-free drinks. Here’s an example: with the 16/8 plan, you might fast from 7 p.m. until 11 a.m. the next day. Then, you would eat around 11 a.m., 3 p.m., and again around 6:30 p.m.
Some women find the 16/8 plan easy to follow daily, while others may prefer a few days a week. There’s no one-size-fits-all; choose the plan that works best for you!
Other Fasting Schedules to Explore:
- 10/14 plan: Fast for 14 hours, eat within a 10-hour window.
- Alternate-day fasting: Fast every other day.
- 24-hour fasts: Once or twice a week.
- 5:2 approach: Limit calories to 500-600 for two days a week, eating normally the other five.
How Does Intermittent Fasting Work?
According to Dr. Mark Mattson, a neuroscientist at Johns Hopkins University, intermittent fasting can help the body switch from burning glucose to burning fat by depleting sugar stores. This shift can assist with weight loss—a common goal for women experiencing menopause-related weight gain.
However, it may take a few weeks for your body to adapt to intermittent fasting, so if you feel cranky or hungry at first, remember: it’s temporary, and the benefits are worth it!
The Benefits of Intermittent Fasting for Menopause
Intermittent fasting isn’t just about weight—it offers an array of benefits that can support you through menopause and beyond:
- Reduces Inflammation: Chronic inflammation is linked to numerous health issues, including heart disease, arthritis, and diabetes. Dr. Miriam Merad and her team found that intermittent fasting can reduce inflammatory cells in the blood, helping to mitigate the risk of these conditions.
- Improves Insulin Resistance: Menopausal women are at higher risk for pre-diabetes and type 2 diabetes. Intermittent fasting can enhance insulin sensitivity, which helps regulate blood glucose levels. Studies show a reduction of 20-31% in fasting insulin levels and a 3-6% decrease in blood glucose levels, potentially protecting against metabolic syndrome—a precursor to cardiovascular disease.
- Boosts Heart Health: Heart disease risk rises for women in menopause, and intermittent fasting can help by addressing high blood pressure, cholesterol levels, and blood glucose. A 2020 study reported that intermittent fasting can reduce cardiovascular risk factors, aiding in weight control and mitigating hypertension, dyslipidemia, and diabetes.
- Supports Mental Health: Menopause often brings mood swings, depression, and anxiety. Research suggests intermittent fasting increases brain-derived neurotrophic factor (BDNF), a hormone linked to reduced depression and stress, helping to support mental health.
Should You Try Intermittent Fasting?
That’s the big question! If you’re curious about intermittent fasting, here are some safe guidelines to consider:
- Start Slowly: Begin with a shorter fasting window, such as 12 hours, and gradually increase as your body adjusts.
- Listen to Your Body: Pay attention to how you feel. If you experience dizziness, fatigue, or mood swings that don’t improve, it may be best to adjust or discontinue fasting.
- Stay Hydrated: Water is your best friend during fasting hours, helping prevent headaches and fatigue.
- Consult a Health Professional: Especially if you have any medical conditions or take medications, it’s wise to speak with a healthcare provider before starting intermittent fasting.
Remember, intermittent fasting is just one of many strategies to support health and well-being during menopause. Whatever approach you take, embrace it as part of a balanced lifestyle. Aging gracefully means choosing practices that make you feel strong, confident, and energized at every stage of life.
You might also be interested in reading this articles:
- Eating tips for better memory as we age – Read here
- Vaginal Dryness during Menopause – What’s Going On Down There? – Read here
Myriam Llano.
Aging. Body Health. Lifestyle. Menopause.
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