When your hormone balance shifts during menopause, it can result in various symptoms for many women, such as weight gain, reduced energy levels, and mood swings. If you’re experiencing these issues, intermittent fasting might be worth considering. It is a lifestyle or eating pattern that alternates between periods of fasting and eating to support your health and alleviate symptoms. You may notice several positive effects, including weight loss. But is it right for you? And what should you know before starting?
We explain it to you and share practical tips from hormone therapist Suzanne Rouhard.
Intermittent fasting can help restore balance in your body. But it’s important to listen carefully to what you need. Your hormones don’t respond the same way for everyone, so discover step by step what works for you.
Intermittent fasting is an eating pattern that focuses on when you eat rather than what you eat. It involves refraining from eating during specific hours or days, for example, between 8 p.m. and 8 a.m. Some people extend this period until midday, having their first meal around 12 p.m.
There are different forms of intermittent fasting:
During fasting hours, your digestive system gets time to recover. Your body then switches to the so-called "fasting mode," where it converts fat reserves into energy. This can aid in weight loss and improve energy levels.
Research shows that intermittent fasting supports fat burning, regulates blood sugar and insulin sensitivity, strengthens the immune system, and promotes a healthy gut microbiome (which plays an important role in weight management).
It also increases the amount of brown fat (which facilitates the burning of fats and glucose) and helps with depressive feelings and stress. Women often report feeling more energetic or sleeping better.
Finally, it has shown promising results in reducing oxidative stress (damage to body tissues and cells caused by excessive free radicals or insufficient antioxidants) and inflammation in the body. This can also alleviate or even eliminate other menopausal symptoms, such as hot flushes or joint pain.
Sometimes, changes in diet and exercise alone aren’t enough to achieve your goals. Hormones play a significant role during this phase, making weight loss more challenging. Our doctors and hormone therapists can provide advice and support to help restore balance in your body.
Intermittent fasting offers many benefits, but because it affects your hormonal balance, it doesn’t work equally well for everyone. It is not recommended for:
Starting intermittent fasting can affect how you feel. These side effects are often temporary and tend to subside after a few weeks. You might feel sluggish and irritable, and it could disrupt your sleep pattern (changes in eating habits can impact your sleep). You may also experience headaches or constipation. To minimise side effects, gradually ease into the new eating pattern to allow your body to adjust.
Want to try intermittent fasting? These tips from hormone therapist Suzanne Rouhard can help you get started:
1. Start simple
If you currently eat between 7 a.m. and 10 p.m., try narrowing that window to eating only between 7 a.m. and 9 p.m. Once that feels manageable, reduce it further, for example, to eating only between 8 a.m. and 8 p.m.
2. Give yourself time
Ease into your new eating pattern and allow your body a few months to adapt. If it doesn’t feel right or you don’t notice any positive effects, you can always stop.
3. Monitor how you feel
Research teaches us a lot about the impact of food on our well-being, but everyone is unique. Pay close attention to your body. Do you feel energetic and stable? Or do you notice increased fatigue or mood swings? Listen to your body’s needs and signals, and choose an approach that works for you.
4. Break your fast with a balanced meal and eat a varied diet
After fasting, eat a meal rich in proteins, healthy fats, and fibre to keep your blood sugar stable. Make varied and healthy choices to ensure you get enough nutrients. Aim for at least 1,600 calories per day. Conversely, be cautious not to overeat. After fasting, your appetite hormones may be triggered, making you more likely to overeat.
5. Stay hydrated
Dehydration can worsen menopausal symptoms. Drink plenty of water and herbal teas, even during fasting periods. Feeling weak or fatigued? Have some broth. The salts in it can quickly make you feel better.
6. Still menstruating? Avoid fasting the week before your period
Your body is more sensitive to stress during this time due to declining oestrogen levels.
7. Set a goal and reward yourself
Before starting, define your goal and evaluate your progress regularly. Setting a goal can be motivating. Don’t forget to reward yourself when you achieve a goal or take an important step. Treat yourself to a good book, a cinema outing, or something else you enjoy. It helps you stay motivated.
When done correctly, intermittent fasting can support your health and hormonal balance. If you’re going through menopause, this might be just what you need.
But remember: intermittent fasting is not a one-size-fits-all solution. Listen carefully to your body and adjust your eating pattern to your personal needs. Unsure? Consult an expert, such as a doctor or hormone therapist.
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