Fasting for Women in Peri-Menopause: A Guide to Balance and Energy

Fasting has gained popularity as a health tool, but for women in peri-menopause, it offers more than just weight loss. When done correctly, fasting can help balance hormones, boost energy, and manage common peri-menopause symptoms like brain fog, mood swings, and stubborn weight gain.

If you’re curious about fasting but unsure where to start, this guide is for you. Let’s explore the benefits, best methods, and tips for making fasting work with your changing hormones.

What Is Intermittent Fasting?

Intermittent fasting (IF) is a pattern of eating that alternates between periods of eating and not eating. Unlike diets that focus on what to eat, IF focuses on when to eat. Some common fasting windows include:

• 12:12: 12 hours of fasting, 12 hours of eating (a good starting point).
• 14:10: 14 hours of fasting, 10 hours of eating.
• 16:8: 16 hours of fasting, 8 hours of eating.

Why Fasting Works for Peri-Menopause

During peri-menopause, your body’s hormones, especially estrogen, begin to fluctuate. These shifts can cause weight gain, mood swings, and energy crashes. Fasting can help by:

1. Balancing Insulin: Fasting reduces insulin levels, helping manage weight and improve energy.
2. Supporting Growth Hormone: Growth hormone boosts during fasting, helping with muscle maintenance and fat loss.
3. Improving Mental Clarity: Fasting can enhance focus by reducing inflammation and stabilizing blood sugar levels.
4. Reducing Inflammation: Helps with joint pain and other inflammatory symptoms common in peri-menopause.

How to Start Fasting Safely

If you’re new to fasting, ease into it with these steps:

1. Start Slowly: Begin with a 12-hour fast (e.g., 7 PM to 7 AM). Gradually increase to 14 or 16 hours if it feels right.
2. Stay Hydrated: Drink plenty of water, herbal teas, or black coffee during fasting periods.
3. Prioritize Nutrient-Dense Foods: When you break your fast, eat balanced meals with healthy fats, protein, and fiber.
4. Listen to Your Body: If you feel dizzy, overly tired, or stressed, shorten your fasting window.

Common Myths About Fasting and Women

• Myth: Fasting isn’t safe for women.
  Truth: When done properly, fasting is safe and beneficial. Women may need to adjust their fasting windows to align with their hormonal needs.

• Myth: Fasting leads to muscle loss.
  Truth: Pairing fasting with strength training helps maintain muscle mass.

• Myth: Fasting means starvation.
  Truth: Fasting is a controlled eating pattern, not deprivation.

Tips for Success

• Fast with a Friend: Having accountability makes it easier.
• Track Your Progress: Use a journal to note how you feel and what works for you.
• Be Flexible: Hormonal fluctuations can impact your energy levels. Adjust your fasting schedule if needed.

Final Thoughts

Fasting can be a powerful tool for navigating peri-menopause. It offers benefits beyond weight loss, helping you balance hormones, gain energy, and feel in control of your body. Start slow, be patient, and honour your body’s needs.