How Does Intermittent Fasting Affect Menopause?
You may have heard the hype about intermittent fasting and its effects on menopausal symptoms. I first heard about intermittent fasting when I was desperate to heal my inflammation from menopause. I was experiencing constant hot flashes DAY and NIGHT. As a result, I couldn't sleep. I was also gaining weight rapidly, no matter how many times I exercised per day, how intense, or what I was eating (or not eating). Nothing I tried helped me feel better. I felt out of control, and I desperately wanted my old life back. That's when I heard about intermittent fasting for 20 hours each day. I figured I had nothing to lose by trying it. Within three days, I felt better, no more hot flashes, and I started sleeping through the night again. The old me was back! And all thanks to intermittent fasting! Here's my story...
How does intermittent fasting help with menopause symptom relief?
When I heard that intermittent fasting could help with my hot flashes and other menopause symptoms, I figured I had nothing to lose by trying it. There was nothing to buy and no rearranging my schedule to add another thing to my to do list. This is how I organized my schedule:
I fasted for 20 hours each day and had an eating window of four hours. For example, I start fasting at 8:00 p.m. each evening— no eating or drinking other than water after 8:00 p.m.
I usually go to bed by 10:00 p.m. and wake up around 4:00 a.m.
I skip both breakfast and lunch.
At 4:00 p.m. I have a snack, usually plain yogurt topped with fruit and honey.
At 6:30pm I eat a high protein dinner. This is during my four hour eating window— from 4:00 p.m. until 8:00 p.m.
After 8:00 p.m., I don't eat again until the next day at 4:00 p.m. This is my 20-hour fasting window.
When I first started this 20:4 intermittent fasting routine, it relieved my hot flashes, insomnia, joint pain and other menopausal symptoms within three days. I couldn’t believe that it was as simple as NOT EATING for 20 hours. Then I would eat heartily for the next four hours and repeat the process every day.
How can I get started on my intermittent fasting journey?
Starting the intermittent fasting journey is very simple, but changing up your routine isn't always easy. It takes some planning and a strong mindset to decide you won't eat or drink anything that contains calories for 20 hours and then stick to it. I'll be the first to admit that the first few days were hard. Not impossible, but hard. After two or three days, especially if you are beginning to feel relief from hot flashes or other menopause symptoms, you will be ALL IN on intermittent fasting. Then you can continue for as many days as works for you and your lifestyle. Intermittent fasting has become my lifestyle, making all things simpler:
No packing lunch or doing meal prep before work
No stopping at fast food restaurants
No spending money when I forget to pack lunch
No wondering what to make for breakfast
More time in the morning to read and drink coffee (plain, no cream or sugar)
No more paying premium prices for mediocre food on long trips
Save time on trips-- no stopping for food, snacks, drinks, etc.
Once you see and feel the benefits intermittent fasting can bring to your life, it will be easy, enjoyable, and a healthy habit. After only three days my hot flashes stopped completely. So I continued to fast on most days, usually Monday through Friday when I'm at work. On the weekends or special occasions, I'm more relaxed. When you get invited to a special dinner or party, go and eat the cake, guilt free!
More Benefits of Intermittent Fasting
Once I started intermittent fasting, my hot flashes and other menopausal symptoms went away within three days (incredible!), and started noticing other benefits:
Less puffiness
Clothes fitting better
Sleeping better
More energy
Less irritable
I couldn't believe the results I was getting! Because this experiment was so successful, I still practice intermittent fasting for 20 hours daily with a four-hour eating window almost every day. My menopausal symptoms have never returned. The best part: I feel like the old me again!
If you are curious as to how and why intermittent fasting works, check out Dr. Jason Fung's website. He is an expert in the field of health and intermittent fasting. His extensive research is comprehensive and fascinating. Learn more about intermittent fasting at www.DoctorJasonFung.com
There are also some encouraging studies on intermittent fasting and menopause symptom relief. One article published by the National Institute of Health gives specifics on this study.
Looking for Menopausal Symptom Relief?
Dear Reader, if you are suffering from menopausal symptoms like hot flashes, insomnia, or joint pain and need relief, consider intermittent fasting. It is ZERO cost, no risk, and can alleviate menopausal symptoms. You deserve to live your best life over the age of 50! If you want to learn more about feeling better, thriving through menopause, and kicking pain to the curb, join our email list at the Pain Free Over Fifty community. We'd love to hear from you! Wishing you less pain, more life, and much joy!
Jennifer Kaye
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