Stress Reduction and Tension Relief During Menopause

Jennifer Kaye Dec 28, 2025

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In this article, I'm going to share a lifestyle change that relieved my stress and tension during menopause. When my stress and tension headaches (including back and neck pain) were at their worst, I was in constant pain. ALL DAY and ALL NIGHT LONG. I couldn't think clearly or sleep at night. The pain affected ALL of my daily activities... I couldn't be the wife, mom, friend, or teacher I wanted to be because of the constant pain. It took over my life. I was completely miserable, all because of constant pain and tension. Then I discovered intermittent fasting, and I couldn't believe how quickly it relieved the tension in my neck, shoulder pain, and headaches! Here is my story…

What is an effective treatment for stress and tension headaches due to menopause?

headache

Your menopause journey might be similar to mine in some ways but different in others... each journey is unique, but if you can relate to the onset of almost unbearable stress, muscle tension, and the headaches that follow, keep reading, my friend.

At first, I was in denial about my tension and the connection to menopause. After all, I was going through a difficult time: upheaval at work, my daughter moved 1000 miles away to attend grad school, and my husband was diagnosed with some serious stuff. Like, "get your affairs in order" type of stuff. I recognize that these events contributed, but looking back on this time, I have to admit that my changing hormones played a huge role. I tried so many things to relieve my stress, the painful knots in my neck, back, and shoulders, and those headaches that felt like my head was in a vice, but nothing really worked. I tried:

Limiting caffeine, especially in the afternoon and evening
Eliminating sugar and processed food from my diet
Stretching, exercise, and deep breathing
Hot and cold compresses
Black Cohosh

Unfortunately, none of these typical solutions worked for me. It was incredibly frustrating. The painful tension headaches and shoulder knots were always in the background. They never truly went away. Until I discovered intermittent fasting.

How does intermittent fasting relieve painful tension and headaches?

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When I heard that intermittent fasting could relieve my tension and painful shoulder knots related to hormonal shifts during menopause, 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 tension and painful shoulder knots within three days. It also stopped my hot flashes. I felt like a new person! I couldn’t believe that it was this simple.

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 stress headaches and tension 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 painful headaches and shoulder knots stopped completely (plus, my hot flashes went away!). 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 painful tension headaches and shoulder knots went away within three days (incredible!), and I started noticing other benefits:

Less puffiness
No more hot flashes
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 stress headaches and shoulder knots have never returned.

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 Menopause Symptom Relief?

woman running

Dear Reader, if you are suffering from menopause symptoms and need relief, consider intermittent fasting. It is ZERO cost, no risk, and can alleviate painful tension headaches, shoulder knots, hot flashes, and other 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