Perimenopause and Intermittent Fasting: 4 Ways Fasting Can Help With Your Perimenopause Symptoms
Intermittent fasting is generally safe and does not result in energy level disturbances or increased disordered eating behaviors, according to experts. Intermittent fasting has been shown to be an effective way to lose weight, but critics have worried that the practice may have a negative effect on women over 50. Though research on intermittent fasting for women 50+ is limited, early studies show it can help relieve some of the side effects of menopause, such as weight gain.
Many women gain 12 – 15 pounds during menopause and are looking for ways to reduce or prevent this weight gain. Here’s what you need to know about intermittent fasting and menopause. Can intermittent fasting help us to reduce or even prevent weight gain during this time of life?
#1: Fasting Helps With Weight Loss
To overcome the issue of perimenopausal weight gain, Dr Michael Mosley – the renowned weight-loss guru – in an interaction recommends following the 5:2 diet. This diet involves eating 500-600 calories on two non-consecutive days of the week, while eating normally on the other five days. The idea behind this diet is to give the body a chance to “reset” and to allow it to get into a fat-burning mode, while still getting the necessary nutrients.
Fasting can work incredibly well if you are in the early stages of peri-menopause or just starting to experience some of the symptoms. Intermittent fasting is a common and often very successful dietary modification for women in menopause. One of the first reasons it can be beneficial is that it can help you lose weight.
#2: Fasting Increases Insulin Sensitivity
Fasting can also help to increase your body’s sensitivity to insulin, which in turn can help to reduce the risk of developing type 2 diabetes. When you fast, your body is forced to use up stored fat for energy, which can help to lower your blood sugar levels. This is especially beneficial for postmenopausal women, as insulin resistance is a common symptom of menopause.
The reduced meal frequency associated with intermittent fasting can also help to reduce inflammation, which is one of the main causes of insulin resistance. Many studies have shown that fasting can help reduce inflammation in the body and can help to improve your overall health.
#3: Fasting Improves Metabolism
Intermittent fasting can also help to improve your metabolism, which is especially important for postmenopausal women. As you age, your body’s metabolism slows down, which can lead to weight gain. By fasting, you can kick-start your metabolism and help your body burn fat more efficiently.
Intermittent fasting has also been shown to increase your body’s production of Human Growth Hormone, which can help to improve your metabolism. Additionally, fasting can help to reduce your appetite and make you feel fuller longer, which can help you to eat less overall.
#4: Fasting Reduces Stress
On the one hand, fasting might improve your body’s resilience to stress. But on the other, “remaining in a fasted state for extended periods will create a stress response,” says nutritional biochemist Dr. Frank Hu. One study showed that postmenopausal women may lose twice as much weight as younger, perimenopausal women when fasting. Postmenopausal women may also experience improved mood and reduced stress levels when fasting.
Intermittent fasting can be an effective way to reduce the symptoms of perimenopause and menopause. It can help you lose weight, increase your sensitivity to insulin, improve your metabolism, and reduce your stress levels. Before starting a fasting regimen, it is important to talk to your doctor about the potential risks and benefits. With the right guidance, intermittent fasting can be a safe and effective way to manage your menopause symptoms.
Is it beneficial to abstain from eating during perimenopause?
Fasting can be a beneficial approach in managing perimenopause symptoms if it is done in a manner that is beneficial to your body.
Does intermittent fasting lead to extra weight gain during perimenopause?
Decreased estrogen levels can lead to a slower metabolism, potentially causing weight gain even if we keep our diet the same. Additionally, our body may not be able to properly process starches and sugars due to increased insulin resistance.
What is the most beneficial dietary plan for women going through perimenopause?
By consuming a variety of healthy foods that are high in fiber, such as vegetables, fruit, whole grains, legumes, nuts and seeds, fish, lean meats, and olive oil, you can help to reduce or even eliminate some of your symptoms.
What are some effective ways to shed pounds quickly during perimenopause?
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