Fasting During Menopause: What Every Woman Should Know

With Ramadan coming up, many women get ready for a month of fasting, which is a time for spiritual focus, discipline, and reflection. When done carefully, fasting can also bring health benefits like better metabolic balance and less inflammation.

As hormones change during perimenopause and menopause, the body handles things like energy, hydration, sleep, and blood sugar differently. This often means fasting feels harder than it used to. Knowing why this happens makes it easier to fast in a way that feels supportive rather than exhausting.

How does fasting affect my body and symptoms during Menopause?

Fasting can be meaningful and positive, but during perimenopause and menopause, it may affect your body differently than before. Hormonal changes can impact your blood sugar, hydration, sleep, and stress, all of which affect how you feel while fasting.

Some women feel clearer and more balanced when fasting, while others may have more fatigue, headaches, dizziness, or worse hot flashes and irritability. These reactions are normal and show how your body is adjusting to hormonal and metabolic changes.

Why can fasting feel harder during perimenopause and menopause?

When estrogen levels go up and down or drop, your body becomes more sensitive to changes in how much energy it has.

• Blood sugar can be harder to control during this time. Estrogen helps your body use insulin well, but during perimenopause and menopause, your blood sugar may go up and down more easily. This can make fasting feel harder and may cause shakiness, low energy, headaches, or trouble focusing.

• You may need more fluids during this time. Hormonal changes can affect how your body manages water, and long fasting hours can raise the risk of dehydration. This can lead to fatigue, dizziness, constipation, and headaches.

• Sleep problems can make it harder to handle stress. Many women already have lighter or broken sleep during this stage of life. Fasting can change meal times and sleep routines even more, making it tougher for your body to deal with stress.

• Stress hormones may rise more easily. Fasting is a physical stressor, even when approached mindfully. During perimenopause, cortisol levels may rise more readily, which can worsen anxiety, irritability, or hot flashes if not well managed.

Can fasting worsen menopausal symptoms?

Fasting does not always make symptoms worse, but it can make them stronger if your nutrition and lifestyle are not well supported. Some women notice more intense hot flashes, increased fatigue, low mood, or digestive discomfort during fasting periods. Others find that symptoms improve once blood sugar becomes more stable and hydration is prioritised. Individual response varies, which is why a personalised approach matters.

How can I fast more comfortably during this phase of life?

Experts say that successful fasting during perimenopause and menopause is more about preparation, balance, and recovery than strict restriction.

What should I focus on when breaking my fast?

The first meal plays a significant role in how the body responds for the rest of the evening. Aim for meals that include protein, healthy fats, and fibre to help keep blood sugar steady. Avoid starting with sugary or processed foods, because these types of foods can trigger energy crashes and worsen symptoms such as palpitations or fatigue.

How important is hydration during fasting?

Staying hydrated is very important. Drinking enough water between fasting hours helps control your body temperature, aids digestion, and can reduce headaches and tiredness. Getting electrolytes from foods like mineral-rich meals or soups can also help, especially on long fasting days.

Does meal timing matter during the fasting month?

Eating big meals late at night can make sleep and digestion worse, which are already sensitive during menopause. Try to space out your meals, avoid heavy foods before bed, and give yourself time to digest. This can help you sleep better and feel more energetic the next day.

Can fasting support metabolic and long-term health?

Fasting can have health benefits when it’s done in a balanced way. In midlife, those benefits rely on good nutrition, adequate protein, and not pushing the body too hard. Feeling persistently exhausted or unwell is not expected and usually means adjustments are needed.

How can Ramadan fasting support long-term wellbeing during this phase of life?

Ramadan can remain a positive and nourishing experience during this stage of life. When women prioritise hydration, balanced meals, and adequate rest, fasting is more likely to feel supportive rather than depleting.

Making informed choices and seeking specialist advice when needed allows Ramadan fasting to sit comfortably alongside long-term health goals.

Fasting during perimenopause and menopause can feel different, but it does not have to feel overwhelming. Hormonal shifts influence blood sugar balance, hydration, sleep, and stress levels, which is why preparation, nourishment, and recovery become even more important at this stage of life. With balanced meals, adequate fluids, and mindful pacing, fasting can remain both spiritually meaningful and physically supportive.

This blog was written by the experts at Kings College London Hospital, who specialise in supporting women through every stage of menopause with evidence based guidance and personalised care. If you would like to speak directly with one of our specialists, you can connect with them here: Meet our specialists.

You do not have to navigate this phase alone. Join our growing GCC Menopause Hub community for trusted information, expert insight, and real conversations with women who understand your journey. You can also become part of our private WhatsApp community here: Join our WhatsApp community. Together, we are building a supportive space where every woman feels informed, heard, and empowered.