Menopause Intermittent Fasting: Everything You Need to Know
Intermittent fasting has been shown to be an effective way to lose weight and can help relieve some of the side effects of menopause. It forms the cornerstone of a weight loss diet directed at menopausal women known as the Galveston diet. But the decision about whether intermittent fasting is right for you should be made with the help of a qualified health professional. Here’s what you need to know about menopause intermittent fasting and how it can help you manage menopause symptoms.
What is Intermittent Fasting?
Intermittent fasting is a dietary modification that involves cycling between periods of eating and fasting. There are several different types of intermittent fasting protocols, including 16:8, 18:6, and alternate-day fasting. With the 16:8 or 18:6 method, you will eat only within a 6- to 8-hour window each day, then fast for the remaining 16 to 18 hours. Fasting hours include sleeping hours, so many find this to be a doable schedule (for example, eat between the hours of 12:00PM – 8:00PM, and fast the remaining 16 hours).
Intermittent Fasting and Menopause: What Do the Studies Say?
Though research on intermittent fasting for women 50+ is limited, early studies show it can help relieve some of the side effects of menopause. In a study that compared the weight loss effectiveness of alternate-day fasting (ADF) among pre- and post-menopausal women, body weight decreased significantly more in the ADF group compared to the control group. Other studies show that intermittent fasting may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause. Fasting has also been proven to help balance hormones, improve sleep, and boost the metabolism.
Can Intermittent Fasting Help Women During Menopause?
When done right, intermittent fasting can be a game-changer for the menopausal woman. Here is why:
- It may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause.
- It may help to balance hormones, improve sleep, and boost the metabolism.
- It has been proven to be an effective way to lose weight.
- It may be particularly helpful for those who gain 12 – 15 pounds during menopause.
Many women gain weight during menopause due to hormonal changes. Intermittent fasting can help reduce this weight gain, as well as balance hormones and reduce the risk of developing chronic diseases such as diabetes and heart disease.
Tips for Success with Menopause Intermittent Fasting
Though intermittent fasting can be an effective weight loss tool for menopausal women, it is important to remember that it is not a “magic bullet” for weight loss. Here are some tips for success:
- Check with your health care provider before starting any new diet or exercise program.
- Eat a balanced diet that is rich in whole foods and low in sugar, processed foods, and refined carbohydrates.
- Drink plenty of water and get regular exercise.
- Be sure to get enough sleep and manage stress levels.
- Keep track of your progress by taking pictures and measurements.
Intermittent fasting can be a great way for menopausal women to manage their weight and improve their overall health. But it is important to remember that it is not a “quick fix” and should be used in combination with other healthy lifestyle habits such as eating a balanced diet, getting regular exercise, drinking plenty of water, and getting enough sleep. With the right approach and lifestyle changes, intermittent fasting can be a great tool for managing menopause symptoms.
Is it beneficial to practice intermittent fasting during menopause?
Fasting has the potential to alleviate feelings of anxiety, depression, and other emotional disturbances associated with menopause. Furthermore, it has been shown to improve self-confidence and reduce levels of stress.
Does intermittent fasting help with weight loss during menopause?
The results of a study that looked at the impact of alternate-day fasting (ADF) on weight loss among pre- and post-menopausal women showed that body weight decreased significantly from the baseline in both groups. This indicates that intermittent fasting can be a successful method of weight loss regardless of menopausal stage.
Is it possible for a woman in her 50s to partake in intermittent fasting?
Intermittent fasting for women over 50 may be a beneficial way to promote weight loss, improve metabolic health, and reduce the risk of chronic disease. It is important, however, for women (and men) of this age to make sure they are getting adequate nutrition and sustaining muscle mass.
Does intermittent fasting help to restore hormonal balance?
Looking for more information on how to incorporate menopause intermittent fasting into your lifestyle? Check out Fasting Books for a wide range of resources on this topic.