Is intermittent fasting indicated in menopause?

Intermittent fasting is a tool that helps women reduce and overcome the discomforts associated with menopause, such as hot flashes, weight gain or decreased sexual desire, among many other symptoms. The decrease in the production of estrogen and progesterone from the age of 45 means that at the age of 50-51 (this is the average in Spain) women stop ovulating. But the absence of menstruation is not the only symptom of menopause.

In many women there are also changes in metabolism: fewer calories are “burned” at rest, insulin sensitivity decreases, and weight gain tends to occur. Tiredness and difficulties sleeping are disorders that often accompany these metabolic changes.

How does intermittent fasting help women over 50?

A study led by Hélène Arguin, a researcher at Laval University in Quebec (Canada) has determined that caloric restriction during intermittent fasting is useful for weight control in postmenopausal women thanks to its effects on metabolism and the endocrine system.

In the aforementioned research, discontinuous fasting reduced waist circumference, resting metabolic rate and fasting cholesterol, triglyceride and glucose levels. Intermittent fasting can be a simple and effective way to lose weight when done correctly. A 2018 review of studies found that intermittent fasting led to an average weight loss of nearly 15 pounds over the course of 3 to 12 months. Another review showed that participants reduced their waist circumference by 3-7% over the same period.

Fasting hours increase insulin sensitivity. In a randomized controlled study of over 100 overweight or obese women, conducted at South Manchester University Hospital, six months of intermittent fasting reduced insulin levels by 29% and insulin resistance by 19%. This metabolic shift helps the body to better process carbohydrates for lower the risk of heart attack diabetes and other metabolic diseases whose risk increases with menopause.

According to an article published by Harvard Medical School, intermittent fasting is a solution to hormonal imbalances: “Between meals, as long as we don’t snack, our insulin levels will drop and our fat cells will release energy. We lose weight if we let our insulin levels drop. The whole idea of ​​intermittent fasting is to allow insulin levels to drop low enough and for long enough for us to burn our fat.”

Other health benefits

Several human and animal studies suggest that intermittent fasting may also produce other health benefits:

Reduces general inflammation: they lower markers of chronic inflammation that is linked to weight gain and an increased risk of many other problems, from depression to cancer.Improvement of psychological well-being: Eight weeks of intermittent fasting decreases depression and improves body self-image in obese adults.Greater longevity: Intermittent fasting has been shown to prolong life in rats and mice by 33% to 83%. The effects on longevity in humans have yet to be determined.Maintain muscle mass: intermittent fasting is more suitable for maintaining muscle mass than a prolonged calorie-restricted diet. Keep in mind that muscle mass helps burn calories, even at rest.

How is intermittent fasting done?

The easiest intermittent fasting to follow is surely the so-called “16:8” in which he fasts for 16 continuous hours (drinks without calories can be taken) and intakes are made during the remaining 8 hours.

For example, if dinner is taken at 8:00 p.m., the first intake of the following day should be at 2:00 p.m. Some experts claim that it is also plans “14:10” and “12:12” are effective.

It is a good idea start with plan “12:12” and work up to “16:8” to allow the body to adapt to the new rhythm. Many people also need to adjust psychologically because skipping breakfast feels so strange to them.

On the other hand, it is recommended that women who suffer from a chronic illness or take medication consult with your doctor the convenience of following an intermittent fasting plan.

Intermittent Fasting 2:5

Another form of intermittent fasting is the weekly 2:5 diet. This diet restricts calories to 25% of your usual intake (up to about 500 calories) for two days a week (which are therefore not absolute fasting) and you eat normally the other five days.

I fast day yes, day no

In this modality, one day a maximum of 500 calories (25% of the usual intake) are consumed and the following the usual intakes are made.

It must be emphasized that a well-done intermittent fasting, whatever the modality, does not give permission to eat anything in the permitted periods. On the contrary, for it to have the positive effects that are expected, it is essential that the diet is always based on natural foods with the appropriate proportions and doses of all the essential nutrients and micronutrients.

Scientific references: