Are You Eating Enough and Making Your Symptoms Worse?

Albert Einstein said it best…

"Insanity is doing the same thing over and over and expecting different results."

I see this so often in my menopause clinic.

Women want to look and feel at their gorgeous best throughout their hormonal journey (as they should), so they’re willing to follow trendy health tips they’ve seen online to get their weight under control. Health tips like intermittent fasting.

Now, I don’t blame them.

Social media is absolutely drowning in recommendations for women in perimenopause or menopause and they seem pretty convincing, especially when you read the testimonials and see the before and after pics.

But there’s one problem. These restrictive diet practices don’t always help and can even worsen their symptoms.

They still struggle with their weight, suffer from brain fog or fatigue and can’t seem to get their symptoms under control, despite restricting their diets.

Because of what they’re seeing online, they BELIEVE that they’re doing a great job nutritionally.

So despite how bad they’re feeling, they just keep on doing the same thing over and over again…

Today I want to explain more about intermittent fasting, how it can affect your hormones and what you should do to glow with health at menopause.

 What is Intermittent Fasting (IF)?

Intermittent Fasting (IF) is a trendy dietary practice that involves switching between periods of fasting and eating on a regular schedule.

There are many different types of IF, but the most common ones are:

• Time-restricted feeding: This involves limiting your ‘eating window’ to a certain number of hours per day, usually 8-10 hours. You are only allowed to eat during this time and must fast for the remaining hours. I believe that this one is best- finishing eating around 4-5 hours before bed is ideal.
• Alternate-day fasting: With ADF, you’ll be able to eat normally one day and then severely restrict your calorie intake to between 500-600 calories the following day. (Your body burns about 1800-2000 calories per day!) This one is terrible! How can your body get the energy it needs to thrive when you are starving yourself?
• 5:2 diet: Follow this diet, and you’ll eat normally for five days, then severely restrict your calorie intake to 500-600 calories for two non-consecutive days. This one is also terrible for the same reasons as above.

It sounds confusing, doesn't it? Well, it does to me.

 So, is intermittent fasting good or bad for menopause?

There is some evidence to suggest that IF can have potential health benefits such as weight loss, improved metabolic health, reduced inflammation, and reduce your chance of developing type 2 diabetes.

Having said that, it may not be suitable for everyone, especially women who are on a perimenopause or menopause journey.

Research published in Science Direct (Oct 2022) suggests that intermittent fasting can reduce women’s levels of a hormone called DHEA by around 14%. This hormone is used to produce oestrogens and androgens and support the production of other essential hormones.

When this happens, your perimenopause or menopause symptoms could become worse, you’re likely to age faster, you might suffer anxiety or depression and even increase your risk of osteoporosis.

Having said that, we are all unique and you might feel that intermittent fasting works for you. If this is the case, feel free to continue as long as you are eating enough food and you’re not experiencing any of the following symptoms…

1. Increased hunger

If you feel hungrier than usual during your eating window or if you’re experiencing intense cravings for certain foods, intermittent fasting may not be working for you.

2. Mood swings

If you notice worse or more extreme mood swings, intermittent fasting could be causing low blood sugar levels and make matters worse. If so, it could be best to stop.

3. Insomnia

Fasting can cause sleep problems or worsen them because of the effect it has on your hormones or if it causes nighttime hunger. If this happens to you, reconsider your diet!

4. Fatigue

If you are feeling unusually tired or lethargic during the day or if you are experiencing a significant decrease in energy levels, it may be a sign that intermittent fasting is not working for you.

 What is the alternative?

Instead of following these trendy diets, I recommend that you take a holistic approach to your diet that helps support your overall health, rebalances your hormones and helps you glow with health.

Here are two simple tips you can follow:

👉🏾 Focus on eating nutrient-dense foods

Fill your plate with vegetables, some fruit, lean protein, healthy fats and some whole grains to support overall health and leave you feeling confident and fabulous!

👉🏾 Eat regularly

Many perimenopause or menopause symptoms are worsened or even caused by unstable blood sugar levels and irregular eating. Aim to eat regular meals throughout the day and ensure you’re eating enough food! This will help prevent you snacking between meals, reduce hunger and cravings, help regulate your blood sugar levels and support hormone balance naturally.

So should you try intermittent fasting for your menopause symptoms?

The decision is up to you. I think it’s great for some women, but not all the time and not for every woman!

The research is so limited when it comes to women’s health as we know it so becoming your own health detective is very important!

I suggest it's better to take a holistic approach to your health and enjoy a delicious diet rich in the nutrients your body needs to support optimal health, inside and out.

Want to glow with energy and health? Need help figuring out the right diet for you so you can ease your menopause symptoms?

I’ve opened up space for two new 1:1 coaching clients and I’d love it to be you. Contact me to find out how I can make you look and feel good with unshakable confidence.