Intermittent fasting during menopause? Some tips from a hormone therapist!

During menopause, your hormones fluctuate rather unpredictably which, in many women, leads to symptoms such as weight gain, fatigue and mood swings. Intermittent fasting is a lifestyle or eating pattern that cycles between periods of not eating (fasting) and eating. It can support your well-being and help alleviate menopausal symptoms. Intermittent fasting can have many health benefits, including weight loss. Could it be an option for you? Would you like to learn more before you give it a try? 

Below we explain what intermittent fasting is and share practical tips from menopause specialist and hormone therapist Suzanne Rouhard.

What is intermittent fasting?

Intermittent fasting is an eating pattern that isn't about what you eat, but rather when you eat. Intermittent fasting involves not eating for a certain period of time every day or every week, usually between 8:00 PM and 8:00 AM. Some people fast between 8:00 PM and noon. There are several different intermittent fasting methods:

• Fasting at certain times every day
• Alternating fasting days with regular eating days 
• Alternating five days of regular eating with restricting calories twice weekly (eating ± 600 calories). 

Intermittent fasting allows your digestive system enough time to rest between meals, inducing cellular repair processes. Also, your body enters a ‘fasting mode’ during which fat stored in your cells is used as fuel. This means you're burning fat instead of storing it, which leads to weight loss (among other things).

Benefits of intermittent fasting

Research shows that intermittent fasting can encourage fat burning, regulate blood sugar, increase insulin sensitivity, improve immune function and boost your gut microbiome, which also benefits weight management. 

Intermittent fasting may also help convert body fat to brown fat (which helps burn off fats and glucose) and seems to be effective in alleviating stress and depressive symptoms. Women who fast report having higher energy levels and sleeping better. 

Last but not least, intermittent fasting shows promising results in reducing inflammation and oxidative stress (an imbalance of free radicals and antioxidants in your body that leads to cell and tissue damage). This, in turn, can also help reduce or eliminate other menopausal symptoms, such as hot flashes or joint pain.  

Is intermittent fasting suitable for everyone?

Intermittent fasting has many benefits, but it can affect the female hormones oestrogen and progesterone. For that reason, it may be less effective for some people. It is not recommended in people who:  

• Use certain medications, such as medications that need to be taken with food
• Have diabetes or hypoglycaemia (although you can eat snacks with proteins and fats in addition to your three meals)
• Suffer from burnout
• Suffer from depression
• Are pregnant or breastfeeding 

What are the side effects?

You may experience side effects when you practise intermittent fasting. It's very likely that these side effects will go away in time. You might feel grouchy or tired, or experience sleep problems (changes in dietary patterns can affect nighttime sleep). You may also have headaches and constipation. Is there anything you can do to reduce the chance of side effects? Yes! Abruptly beginning a fast is a shock to your body. Instead, cut back on food and drink gradually so that your body can get used to your new eating pattern.

How to start with intermittent fasting

Would you like to try intermittent fasting? Get started with these tips from menopause specialist and hormone therapist Suzanne Rouhard. 

1. Start slowly 

Do you currently eat between 7:00 AM and 10:00 PM? Start by reducing your eating window by one hour and eat between 7:00 AM and 9:00 PM. If your body responds well, continue until you reach a 12-hour window: 8:00 AM to 8:00 PM.  

2. Give yourself time 

Build up your new eating routine slowly and give your body a few months to get used to it. This gradual approach helps your body to adjust. If fasting doesn't work well for you or if you don't notice any positive effects, you can always stop. 

3. Keep track of how you feel 

While there is a lot of research on the impact of nutrition on our well-being, in the end, every person is unique. Listen to your body. Do you have energy and a stable mood? Or does fasting impact your mood and make you feel more tired? Listen to your body's needs and signs, and make a plan that works for you.  

4. Alternate fasting with balanced, nutritious meals 

After fasting, eat meals that are high in protein, healthy fats and fibre, so that your blood sugar remains stable. In addition, make varied and healthy choices. This can help you get enough nutrients. Make sure you consume at least 1600 calories a day. Also, make sure you don't overeat once you are done fasting. Your appetite hormones in your brain go into overdrive when you are deprived of food. This can encourage overeating following fasting periods. 

5. Drink plenty of water 

Dehydration can exacerbate menopausal symptoms. Drink plenty of water and herbal tea, even during fasting periods. If you feel weak and tired while fasting, we recommend drinking broth. Besides moisture, broth contains salt, which gives you energy. 

6. Do you still have periods? Never fast the week before your period! 

Your oestrogen levels drop before your period, making your body more sensitive to stress. 

7. Set goals and reward yourself for achieving them 

Before you start, determine exactly what your goal is and evaluate regularly to track progress. Setting a goal helps to stay motivated. Also, don't forget to reward yourself when you've achieved a goal or taken an important step. Treat yourself to a good book, a ticket to the cinema or something else you enjoy doing. This will help you to keep going. 

Intermittent fasting during menopause

When done properly, intermittent fasting can be a powerful tool to support hormonal health and overall well-being – which can be just what you need during menopause.  

But remember: intermittent fasting is not a one-size-fits-all solution and is not suitable for everyone. Listen carefully to your body and tailor your diet to your personal needs. Not sure if intermittent fasting is for you or if you're doing it correctly? Talk to a professional, such as a doctor or hormone therapist. 

Tips and advice