Intermittent Fasting and Menopause: A Beneficial Approach

Written By Andria Terrazas, NP-C

Menopause brings significant hormonal changes that can impact metabolism, weight, and overall well-being. At Verve Health, we understand the importance of finding tools that support women through this transition. Intermittent fasting (IF)—an eating pattern that alternates between periods of eating and fasting—has shown promise in helping manage common menopausal symptoms. By supporting metabolic health, weight management, and overall vitality, IF can be a valuable addition to a balanced, personalized approach to menopause care. As always, our focus is on tailoring solutions to your unique needs for optimal results and lasting wellness.

Understanding Intermittent Fasting

Intermittent fasting is not a diet but an eating schedule. The most common methods include:

  • 16/8 Method: Fasting for 16 hours and eating during an 8-hour window each day.

  • Alternate-Day Fasting: Alternating between days of normal eating and fasting.

Benefits of Intermittent Fasting During Menopause

  1. Weight Management

    • Reduced Insulin Levels: IF can lower insulin levels, promoting fat burning and reducing fat storage.¹ Menopausal women often experience weight gain due to hormonal shifts that affect insulin sensitivity.

    • Increased Metabolic Rate: Short-term fasting may boost metabolism by increasing levels of norepinephrine, aiding in weight loss efforts.²

    • Appetite Control: Fasting periods can help regulate hunger hormones like ghrelin, potentially reducing overeating.³

  2. Improved Insulin Sensitivity

    • Blood Sugar Regulation: IF can enhance insulin sensitivity, which is crucial as menopause may increase the risk of insulin resistance and type 2 diabetes.⁴

    • Reduced Inflammation: Lower insulin levels contribute to decreased systemic inflammation, benefiting overall health.⁵

  3. Heart Health

    • Cholesterol Levels: IF may improve lipid profiles by reducing LDL cholesterol and triglycerides while increasing HDL cholesterol.⁶

    • Blood Pressure: Some studies suggest IF can lead to modest reductions in blood pressure, supporting cardiovascular health.⁷

  4. Cognitive Function

    • Brain Health: Fasting can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and cognitive function.⁸

    • Neuroprotection: IF may offer protective effects against neurodegenerative diseases, which is beneficial as the risk can increase post-menopause.⁹

  5. Hormonal Balance

    • Growth Hormone Increase: Fasting can elevate human growth hormone (HGH) levels, which aid in metabolism and muscle mass maintenance.¹⁰

    • Autophagy Enhancement: IF promotes autophagy, the body's cellular repair process, potentially mitigating age-related cellular damage.¹¹

Considerations and Recommendations

  • Gradual Implementation: Start with shorter fasting periods to allow the body to adjust.

  • Nutrient-Dense Meals: Focus on balanced meals rich in fruits, vegetables, lean proteins, whole grains, and healthy fats during eating windows.

  • Hydration: Drink plenty of water and non-caloric beverages to stay hydrated.

  • Listen to Your Body: If you experience adverse effects like dizziness, fatigue, or hormonal imbalances, consult a healthcare professional.

  • Medical Consultation: Before starting IF, especially if you have underlying health conditions, discuss it with your healthcare provider to ensure it's appropriate for your individual needs.

Potential Precautions

  • Bone Health: Ensure adequate intake of calcium and vitamin D to support bone density, as fasting should never compromise nutrient intake.¹²

  • Stress Response: Fasting can be a stressor on the body; managing overall stress through activities like yoga or meditation is beneficial.¹³

  • Not Suitable for Everyone: IF may not be appropriate for women with a history of eating disorders, uncontrolled migraines, or certain metabolic disorders.

Conclusion

At Verve Health, we recognize that intermittent fasting (IF) can be a valuable tool for managing menopausal symptoms and improving overall health. By supporting weight management, enhancing insulin sensitivity, and promoting heart and brain health, IF offers a promising approach for many women during this transition. However, we know that every woman’s needs are unique. That’s why we work with you to personalize any lifestyle changes, ensuring they align with your health goals and overall well-being. As always, consulting with a trusted healthcare provider is key to finding what works best for your body.

¹ Horne, B. D., Muhlestein, J. B., & Anderson, J. L. (2015). Health effects of intermittent fasting: hormesis or harm? A systematic review. The American Journal of Clinical Nutrition, 102(2), 464–470. https://doi.org/10.3945/ajcn.115.109553 ↩

² Heilbronn, L. K., et al. (2005). Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. The American Journal of Clinical Nutrition, 81(1), 69–73. https://doi.org/10.1093/ajcn/81.1.69 ↩

³ Hoddy, K. K., et al. (2016). Meal timing during alternate day fasting: impact on body weight and cardiovascular disease risk in obese adults. Obesity, 24(11), 2374–2381. https://doi.org/10.1002/oby.21619 ↩

⁴ Varady, K. A., & Hellerstein, M. K. (2007). Alternate-day fasting and chronic disease prevention: a review of human and animal trials. The American Journal of Clinical Nutrition, 86(1), 7–13. https://doi.org/10.1093/ajcn/86.1.7 ↩

⁵ Harvie, M., et al. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. International Journal of Obesity, 35(5), 714–727. https://doi.org/10.1038/ijo.2010.171 ↩

⁶ Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661–674. https://doi.org/10.1093/nutrit/nuv041 ↩

⁷ Ahmet, I., et al. (2011). Cardioprotection by intermittent fasting in rats. Circulation, 124(8), 993–1002. https://doi.org/10.1161/CIRCULATIONAHA.110.012591 ↩

⁸ Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of Nutritional Biochemistry, 16(3), 129–137. https://doi.org/10.1016/j.jnutbio.2004.12.007 ↩

⁹ Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181–192. https://doi.org/10.1016/j.cmet.2013.12.008 ↩

¹⁰ Ho, K. Y., et al. (1988). Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. The Journal of Clinical Investigation, 81(4), 968–975. https://doi.org/10.1172/JCI113450 ↩

¹¹ de Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136 ↩

¹² Weaver, C. M. (2014). Calcium in food fortification strategies: reaching out to meet the calcium requirement of different population groups. Nutrition, 30(7-8), 54–59. https://doi.org/10.1016/j.nut.2014.04.010 ↩

¹³ Melmed, S., et al. (2015). Williams Textbook of Endocrinology (13th ed.). Elsevier. ↩

Andria Terrazas, NP-C

Clinical Director
Board-Certified Nurse Practitioner

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