9 Powerful Benefits and Drawbacks of Intermittent Fasting During Perimenopause

Have you ever wondered if you should try intermittent fasting during perimenopause? 

Perimenopause is an important phase in a woman’s life. It is marked by hormonal fluctuations, physical changes, and emotional shifts.

This period typically starts in a woman's 40s and can bring about symptoms like hot flashes, mood swings, and weight gain.

While many women opt for hormone replacement therapy, they may also seek out innovative approaches to relieve their symptoms. One such approach that is gaining attention is intermittent fasting.

Intermittent fasting is a dietary strategy known for its potential benefits on weight loss and management, metabolic health, and hormone imbalances. 

Before we delve into the potential benefits and drawbacks of intermittent fasting during perimenopause, let’s first review what perimenopause is and the basics of intermittent fasting.

Unpacking the science behind these two important topics may offer insight into how women can navigate this journey and minimize symptoms.

What Is Perimenopause?

Perimenopause is the transitional phase leading up to menopause. It signifies the beginning of the end of a woman's reproductive years. This period typically begins in a woman's 40s but can start earlier for some.

During perimenopause, the ovaries gradually start producing less estrogen. Progesterone levels typically decline as well. This hormonal drop often leads to various physical and emotional changes. 

Common perimenopausal symptoms include:

• Irregular menstrual cycles
• Hot flashes
• Night sweats
• Mood changes
• Weight gain
• Sleep disturbances
• Vaginal dryness
• Decreased libido
• Memory issues
• Joint and muscle pain

Perimenopause can last several years before menstruation stops altogether at the onset of menopause. This phase is a natural part of aging, but the experiences and symptoms can vary widely from one woman to another.

Types of Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It's not focused on which foods to eat but rather on when you eat them. There are several popular methods of intermittent fasting during perimenopause to explore, including:

Time-restricted Eating: 

This involves limiting your daily eating period to a specific window of time. This window usually ranges from 6 to 12 hours. You fast for the remainder of the day. For example, you might choose to consume your food for the day from 12 PM to 8 PM with a fasting window of 8 PM to noon the next day. 

5:2 Diet: 

This is a form of intermittent fasting where you eat normally for five days of the week. On two non-consecutive days, you restrict your calorie intake. On the fasting days, the typical calorie limitation is around 500-600 calories. Your regular eating days consist of an appropriate calorie intake for your size and activity level. The idea is to create a cumulative calorie deficit over the week, which can lead to weight loss and other health benefits.

Eat-Stop-Eat: 

This form of intermittent fasting involves cycling between eating and fasting. It typically means fasting for a full 24 hours once or twice a week. So if you finish dinner at 6 PM, you won't eat again until 6 PM the next day. 

Alternate-Day Fasting: 

This is a type of intermittent fasting where you alternate between regular eating and fasting days. On fasting days, you may either entirely refrain from food or consume a very limited number of calories (often around 500-600 calories). On the regular eating days, you eat as you normally would without any calorie restrictions.

The Warrior Diet: 

This is a more extreme form of intermittent fasting where you fast for 20 hours and eat a large meal of whole foods at night, typically within a 4-hour window. This is also known as 20/4 fasting. The idea behind this approach is to eat like ancient warriors, focusing on the body's natural rhythms.

Spontaneous Meal Skipping: 

This is more of a casual approach where you skip meals occasionally. You may choose to skip a meal when you are not hungry, busy, or simply not in the mood for food. This flexibility allows for a more intuitive eating pattern. It prioritizes listening to one’s body cues rather than following rigid intermittent fasting rules.

9 Benefits of Intermittent Fasting During Perimenopause

Intermittent fasting during perimenopause can offer several potential benefits for women. Here are nine reasons why intermittent fasting might be beneficial during this phase:

1. Weight Management: One of the common issues faced during the menopausal transition is menopausal weight gain. Fluctuations in hormones can lead to a redistribution of body fat, with increased weight often noticed around the abdomen. Intermittent fasting can help balance insulin levels and increase fat burning. This can cause body fat loss and help you maintain a healthy body mass index. Intermittent fasting can lower levels of the stress hormone cortisol and help reduce the body's stress response. It can also boost the production of human growth hormone, which supports fat metabolism and muscle preservation.
2. Improved Metabolic Health: Intermittent fasting may support better blood sugar regulation, which can be particularly relevant during perimenopause when metabolism may slow down. Because intermittent fasting has been shown to promote weight loss and improve metabolic disease risk markers, it can potentially reduce overall metabolic risk.
3. Improved Insulin Sensitivity: Many women experience insulin resistance during perimenopause. Long periods without food during Intermittent fasting have been shown to help improve insulin sensitivity. This can stabilize blood sugar levels and reduce the risk of type 2 diabetes.
4. Reduced Inflammation: Intermittent fasting has been linked to reduced levels of inflammation in the body. This can be particularly beneficial during perimenopause when inflammation is higher.
5. Hormonal Balance: A study published in 2022 in Obesity determined that time-restricted eating did not affect estrogen, progesterone, and other sex hormones in both pre- and post-menopausal women. Intermittent fasting may have a positive impact and support hormonal balance by promoting weight loss and minimizing fat tissue in the body.
6. Brain Health: Intermittent fasting has been linked to improved brain health and protection against cognitive decline. Some research suggests that women may have a greater risk of neurodegenerative diseases, such as Alzheimer’s, post-menopause.
7. Mental Clarity and Focus: Many people report more mental clarity and sharper focus during extended periods of fasting. This can be helpful for some women who experience brain fog and forgetfulness during perimenopause.
8. Sleep Improvement: Research supports that intermittent fasting may help balance our internal clock. This may influence sleep quality and sleep patterns. Additionally, having a defined eating window may promote a more consistent routine. This can lead to better sleep hygiene overall.
9. Potential Longevity Benefits: There is some research suggesting that intermittent fasting may have protective effects against age-related diseases, offering long-term health benefits. Evidence shows it can reduce inflammation and oxidative stress.

9 Drawbacks of Intermittent Fasting During Perimenopause

1. Increased Hunger and Cravings: Some women may find that intermittent fasting exacerbates feelings of hunger and cravings. This may make it challenging to stick to a fasting schedule and could lead to overeating.
2. Energy Levels: During perimenopause, some women experience fatigue or low energy. Intermittent fasting may intensify these feelings. This is especially true if fasting leads to an insufficient calorie intake or poor nutrition during eating windows.
3. Mood Swings: Hormonal fluctuations during perimenopause can already lead to mood swings in women. The strict nature of intermittent fasting might contribute to irritability or mood instability.
4. Nutritional Deficiencies: If not carefully managed, intermittent fasting might lead to inadequate nutrient intake. This is particularly true if meals are not balanced or there is an overreliance on processed foods. This could worsen symptoms related to perimenopause. It’s essential to consume nutrient-dense foods during your eating window.
5. Potential Sleep Disruption: On the flip side of a balanced sleep schedule as a benefit, some individuals may experience disruptions in sleep. This could be due to hunger or changes in routine associated with intermittent fasting. If fasting does not align well with your natural sleep-wake cycle, it might lead to difficulties falling or staying asleep.
6. Social Activity Disturbances: Fasting can interfere with social meals and gatherings. This may lead to feelings of isolation or affect relationships, as many social events revolve around food.
7. Risk of Disordered Eating Patterns: Intermittent fasting may lead to unhealthy eating behaviors. The structured nature can lead to an unhealthy preoccupation with food and eating schedules for some people. This fixation may lead to an all-or-nothing mindset. This mindset can potentially trigger binge eating or restrictive behaviors during eating windows. For women with a history of eating disorders who are considering intermittent fasting during perimenopause, consulting with a healthcare professional for guidance and support is important.
8. Potential for Overeating: There is a risk of overeating during the eating windows, particularly if your hunger becomes overwhelming. This can counteract the potential weight loss and management benefits of intermittent fasting.
9. Potential Added Stressor: The stress of intermittent fasting might not be for everyone. This is particularly true during perimenopause, when stress management is crucial. The pressure to adhere strictly to fasting protocols can create psychological stress. This can potentially amplify hormonal imbalance symptoms.

Summary 

Intermittent fasting during perimenopause can offer significant health benefits for midlife women. It may mitigate side effects and help pre-menopausal women reach or maintain a healthy weight. But not all women respond the same way to intermittent fasting. Some may find it beneficial, while others might experience adverse effects, so it’s essential to listen to one’s body and adjust accordingly.

If you’re interested in intermittent fasting during perimenopause, a myPrimalcoach can help. Our coaches are also available to help work on lifestyle changes, including modifying your eating habits or exploring a new diet, exercise, or eating plan.

Before starting intermittent fasting during perimenopause, it's advisable to consult a women's healthcare professional, particularly if you are experiencing symptoms linked to estrogen dominance or hormonal changes.