Intermittent Fasting During Menopause: What Do You Need to Know?

Many women may explore the value of intermittent fasting during menopause, with the two topics becoming increasingly connected in women’s health. While intermittent fasting can offer many benefits including improved cardiovascular and brain health (not only for menopausal women, but for individuals across a wide range of ages and lifestyles), it’s crucial to ensure that this kind of eating pattern is complementary to your health needs before you embrace it. 

Menopause is a natural biological process that definitively marks the end of a woman’s fertile years. Occurring in three stages – perimenopause, menopause and postmenopause – each menopausal stage brings different experiences and symptoms along with its physiological changes. 

Intermittent fasting has gained significant attention in recent years as a popular way to lose weight and increase longevity, which may be the results for some. It focuses on clear, defined periods of eating and fasting (such as 16 hours without food with an 8-hour eating window), with its supporters noting that it may help to regulate blood sugar levels, reduce inflammation, and support overall levels of wellbeing. As these can be areas of concern during menopause, it’s not surprising that intermittent fasting may be a powerful tool for certain types of menopausal women.

Here’s the information you need to make an informed and educated decision for yourself.

First things first: understanding menopause’s stages

Evaluating the impact of intermittent fasting on menopause is much more accurate when you look at the context of each individual stage. These are:

• Perimenopause – this is the transitional period leading up to menopause, which marks the beginning of fluctuating hormone levels. Perimenopause can last for several years, with its most common indicators being irregular periods and common symptoms (like hot flushes and mood swings).

• Menopause – this stage begins when a woman hasn’t had a menstrual period for 12 consecutive months. In this stage, the ovaries stop producing eggs, with further declines in hormone levels that result in the end of her fertility.

• Postmenopause – the years following menopause see hormone fluctuations stabilise, with many symptoms beginning to subside. Declines in oestrogen levels may increase the risk of certain health issues, such as osteoporosis and heart disease, in this phase.

 

Intermittent fasting during perimenopause

Perimenopause may be the most extreme phase for many women, with significant hormonal changes and new experiences of menopausal symptoms. While intermittent fasting may be of use in managing these symptoms, it can also bring challenges that require careful navigation.

Intermittent fasting may offer perimenopausal women a weight management tool, improving their insulin sensitivity in the process. As these are two areas of common concern during perimenopause, intermittent fasting is one approach that can be tested in order to assess how your individual body responds to it. Intermittent fasting may also help to enhance insulin sensitivity, leading to a reduction in the risk of developing type 2 diabetes, which can be a common risk for women in this phase.

However, intermittent fasting has a number of potential concerns when used during perimenopause. Its impact on hormonal balances can potentially lead to a worsening of hormonal fluctuations, resulting in increased symptoms that are more difficult to manage. It can also be stressful for the body, potentially causing adrenal fatigue or exacerbating existing stressors that can result either from perimenopause or from general life demands.

If you’re in perimenopause and you’re considering taking an intermittent fasting approach, it’s important to work closely with your healthcare providers before adopting this dietary rhythm. Your individual factors can be assessed to ensure that you’re taking the smartest approach to equip your body with the fuel and support it needs for this transitional experience. 

 

Intermittent fasting during menopause

As with perimenopause, intermittent fasting during menopause may offer some clear advantages, such as weight management and reduced inflammation. However, it can also come with significant risks that must be assessed on an individual level.

During menopause, bone health becomes of increasing concern, as declining oestrogen levels can contribute to bone loss and weakened bones. Nutrient deficiencies may also be a risk of undertaking intermittent fasting during menopause, as a wide range of nutrients are required by menopausal women in order to find the support they need for their changing bodies.

 

Intermittent fasting during postmenopause

Once menopause has concluded, some hormonal changes will continue and oestrogen levels remain low. Because of this, it’s just as important to evaluate whether or not intermittent fasting is the safest and most supportive dietary approach for your needs.

As with perimenopause and menopause, intermittent fasting can be beneficial in managing weight during postmenopause, promoting fat loss and improving metabolic health. As postmenopausal women can be at increased risk of heart disease, intermittent fasting’s ability to reduce this risk by lowering blood pressure and reducing inflammation can also be of significant benefit.

The same concerns remain with intermittent fasting during this time as with menopause, such as bone loss and nutrient deficiencies. Ongoing reductions in oestrogen levels can contribute to bone density issues, which can be exacerbated by extended fasting periods. 

By working with a healthcare provider, you can assess whether intermittent fasting will support your health and well-being needs during the postmenopause phase. 

 

Tailoring intermittent fasting for each menopause phase

With careful consideration and management, intermittent fasting may be a powerful tool in managing symptoms associated with each menopause stage, as well as offering support for enhanced wellbeing and longevity. 

Some tailored considerations may include:

• Choosing the right fasting window: while some individuals opt for a 16:8 as a standard approach to intermittent fasting, you may find that a slightly revised window, such as a 14:10, is the best long-term solution for your body’s needs.
• Prioritising foods that are rich in nutrients: by consuming whole, nutrient-dense foods during your eating windows, you can ensure you’re counteracting the risk of nutrient deficiencies. 
• Maintaining hydration: it’s crucial to remain hydrated during fasting periods, as dehydration can exacerbate menopausal symptoms. 
• Monitoring your overall wellbeing: it’s important to regularly assess your energy levels, mood, and overall sense of well-being throughout an intermittent fasting diet. If you’re noticing continuous negative impacts, some adjustments may be needed in order to give your body the support it needs.

Intermittent fasting isn’t a one-size-fits-all approach – and nor are your physical, mental and emotional needs during each menopause phase. Find the support you need to navigate every stage of menopause with the friendly, experienced team at the Australian Menopause Centre.