Unlocking Wellness: 7 Compelling Reasons to Embrace Intermittent Fasting During Menopause

If you told me a few years ago I would embrace Intermittent Fasting (“IF”), I would have said you were crazy!  The name itself sounds like deprivation, a concept I associate with discomfort.  I’ve always disliked feeling hungry and can get “hangry” when hunger escalates.  However, after incorporating IF into my life for several months now, I’ve come to appreciate its health benefits, and I’ve found myself not only adapting to this eating pattern but enjoying it.  It’s becoming clear IF will remain a staple in my routine.  Join me as I share my journey and insights into why IF might be the game-changer you’ve been looking for.

Initially, I dismissed IF because I didn’t understand the health benefits; I simply viewed it as another weight loss method.  My perspective has changed, however, after diving into the science. Although you certainly can lose weight by following an IF schedule (and I have – nearly 10 pounds so far), that is only one of its many benefits.  If you are a woman navigating menopause, there are other points to understand.   The reason for this particular blog post is to shed light on the advantages of IF and how they specifically relate to menopause. 

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Here are seven compelling reasons to consider IF during menopause:

1. Weight Control – IF promotes metabolic switching, a process where your body shifts from burning carbohydrates to burning fat for energy. Why does this matter?  The flexibility created by metabolic switching helps counteract the metabolism slowdown often experienced during menopause. Additionally, the shorter eating windows in IF naturally lead to consuming fewer calories, and the ketones produced during fasting suppress hunger hormones, making it easier to lose weight. 
2. Reduced Inflammation—Many women struggle with chronic inflammation during menopause, leading to various health issues, including cardiovascular problems. IF, especially when combined with lots of whole, plant-based foods, can help reduce inflammation, alleviating negative health consequences and typical menopause symptoms such as joint pain and mood swings. 
3. Brain Fog and Energy—Studies have shown that IF triggers the release of a protein called brain-derived neurotrophic factor (BDNF), which is crucial for cognitive functions, supports brain plasticity, and is essential for mental health. Not only does IF help to promote mental clarity and reduce brain fog, something many in menopause experience, but it also reduces the risk of neurodegenerative diseases like dementia. Finally, many practicing IF also experience increased energy, thus combating the typical fatigue many experience during menopause.
4. Reduced Hot Flashes and Night Sweats – Some of the most common menopausal complaints are hot flashes and night sweats! Nothing says menopause quite like those situations where you’re in a meeting or having dinner with friends, and you feel the heat start to build, but you can’t find something to fan yourself with fast enough!  Or waking up during the night soaked with sweat.  I know I’m not the only one!  The good news is some studies suggest IF can help alleviate these common menopausal symptoms, leading to better sleep quality, improved energy levels, better focus, and an improved ability to manage cravings – including sugar! Can I get an amen?!
5. Cellular Repair—Studies suggest IF activates autophagy, a process that detoxifies damaged cells to regenerate newer, healthier cells. This process is crucial for maintaining cellular health and preventing age-related diseases such as heart disease, diabetes, and certain cancers, all concerns of most women in their menopausal years. Cellular health also shows itself in healthier-looking skin—something we all want for sure!
6. Hormone Balance and Growth Hormone Production—IF can assist in balancing hormones affected by menopause. One of the most significant hormonal effects of IF is the improvement in insulin sensitivity. Due to insulin resistance, women often experience weight gain and type 2 diabetes during menopause. IF helps regulate blood sugar levels, thereby reducing the risk of insulin resistance and associated complications from diabetes. IF can also influence the regulation of cortisol, one of our fight-or-flight hormones.  Not only do the adrenal glands produce cortisol when a lion is chasing us, but also when, for example, we are experiencing high levels of stress (work, family, etc.) or over-exercise.  Since cortisol is considered the master hormone, too much can create a myriad of health concerns (including thyroid problems like Hashimoto's and Graves's disease). High levels of cortisol can also make it more challenging to lose weight.  IF, however, can influence cortisol regulation, preventing associated health issues, helping with quality sleep, keeping your appetite in check, and further assisting weight loss. Finally, IF increases the production of growth hormones. This is excellent news since growth hormones help burn fat (especially in your belly) and assist in the growth of muscle mass, which naturally decreases as we age. 
7. Improves Gut Microbiome – It is estimated more than 4,000 different microbial species live in and on your body, and 90% of them live in your gut. Unfortunately, things like the foods we eat, the medications we take, and the daily stress we encounter destroy this helpful gut bacteria.  The good news is fasting restores the health of your gut microbiome, which is crucial for weight loss and overall health. 

While fasting for an extended period may seem daunting (it did for me), many find their bodies adapt surprisingly well, experiencing benefits beyond initial expectations.  By incorporating intermittent fasting into your lifestyle during menopause, you can potentially alleviate menopause symptoms, lose weight, and enhance overall health.

If you're intrigued by the idea of incorporating Intermittent Fasting into your wellness journey, be sure to keep an eye out for my upcoming newsletter! Packed with valuable insights and guidance on how to embark on this journey for optimal results, it's a resource you won't want to miss. Subscribe now to stay informed and take the next step towards a healthier lifestyle.