Keto And Perimenopause: A Natural Remedy For Women's Health?

Perimenopause is a transitional phase in a woman's life, bringing about various physical and hormonal changes. While there is no diet that can stop or reverse this process, some women turn to the keto diet to help manage their symptoms. The keto diet is a high-fat, low-carb approach that puts the body into a state of ketosis, using fat instead of sugar for energy. While it may help with weight loss and insulin sensitivity, there is no evidence that it directly influences reproductive hormones. The keto diet can also have negative side effects, such as an increased risk of heart disease and nutritional deficiencies, and it may not be a sustainable long-term solution.

Keto and weight gain during perimenopause

Perimenopause is the stage before menopause, during which people are likely to start experiencing symptoms such as hot flashes and night sweats due to declining levels of estrogen and progesterone in the body. Weight gain during this time may be a result of these hormonal changes and a slower metabolism.

The keto diet is a high-fat, very-low-carb diet that some people advocate for midlife women experiencing weight gain. However, there is no research on whether keto is an effective way to maintain a healthy weight during perimenopause.

Potential Benefits of Keto for Perimenopausal Weight Gain

Preventing Weight Gain

A 2017 study of nearly 89,000 females aged 49-81 years found that those who followed a low-carb diet had a lower risk of postmenopausal weight gain than those on other diets. However, it is important to note that the low-carb diet in this study was less restrictive than keto, limiting carbohydrates to 163 grams per day.

Reducing Cravings

Perimenopausal women often experience an increase in appetite or food cravings. Some research suggests that the keto diet may decrease hunger and appetite, which could be beneficial during this time. A 2019 study found that following the keto diet for 8 weeks increased levels of the appetite-regulating hormone glucagon-like peptide 1 in female participants.

Potential Drawbacks of Keto for Perimenopausal Weight Gain

Nutritional Deficiencies

Restricting carbohydrates to the low levels required by the keto diet may make it difficult to meet recommended intakes for certain nutrients. One study found that participants on the keto diet did not meet recommended daily allowances for calcium, folate, magnesium, manganese, potassium, thiamin, and vitamins D and E.

Cardiovascular Health Risks

The keto diet has been associated with increased LDL ("bad") cholesterol and endothelial dysfunction, which may further increase the risk of heart disease in perimenopausal women. In one small study, healthy women in their 20s who followed a keto diet for 3 weeks experienced a 39% increase in LDL cholesterol.

The "Keto Flu"

The keto diet can cause side effects, especially when first starting the diet, known as the "keto flu." Symptoms include headaches, fatigue, sleep problems, and heart palpitations, which may worsen certain symptoms of perimenopause.

The keto diet may offer benefits for women experiencing weight gain during perimenopause, including preventing weight gain and reducing cravings. However, it may also increase certain risk factors for cardiovascular disease and cause nutritional deficiencies. More research is needed to fully understand the potential benefits and drawbacks of the keto diet for perimenopausal weight gain.

Keto and food cravings during perimenopause

Perimenopause is the stage before menopause, when people are likely to start experiencing symptoms such as hot flashes and night sweats due to declining levels of estrogen and progesterone in the body. During this time, people can experience an increase in appetite or food cravings.

The ketogenic diet, or keto diet, is a high-fat, very-low-carb diet that is often recommended to provide relief from menopause symptoms. It puts the body into a state of ketosis, where the body uses fat for energy, turning it into ketones, and using these instead of sugar.

How Keto May Help with Food Cravings During Perimenopause

Some research suggests that the keto diet may decrease hunger, which may help with the increased appetite or food cravings that can occur during perimenopause. A 2019 study involving 55 female and 40 male participants with obesity found that following the keto diet for 8 weeks increased levels of the appetite-regulating hormone glucagon-like peptide 1 (GLP-1) in the female participants.

Another mechanism by which keto decreases appetite is by suppressing the hunger hormone ghrelin. Studies have shown that the greater the plasma concentration of beta-hydroxybutyrate (BHB), one of the ketones produced in ketosis, the smaller the increase in ghrelin.

Potential Risks and Side Effects of Keto

While the keto diet may help with food cravings during perimenopause, it is not without its risks and side effects.

The keto diet may increase the risk of developing kidney stones. A 2021 review and meta-analysis found that the incidence of kidney stones in adults following a keto diet is around 7.9%.

The keto diet has also been associated with an increased risk of heart disease, as some studies have found that it increases LDL (bad) cholesterol and endothelial dysfunction, which involves a narrowing of the blood vessels on the surface of the heart.

Additionally, the keto diet may lead to micronutrient deficiencies, decreased fiber intake, and increased saturated fat intake.

Other Considerations

The keto diet can also cause "keto flu", a collection of symptoms that arise as the body enters ketosis, including headaches, fatigue, sleep problems, and heart palpitations. These symptoms typically resolve within a few days to a few weeks and can be minimised by staying hydrated and getting plenty of electrolytes.

It is important to note that there is currently no evidence that the keto diet is beneficial for perimenopause, and more research is needed on the effects of the diet on hormonal changes during this time.

Other Diet Options for Perimenopause

Other diets that may help with perimenopause symptoms include the Mediterranean diet, which focuses on vegetables, fruits, and healthy fats, and plant-based diets, which involve avoiding animal-derived foods and focusing on plant-based foods.

It is always recommended to consult with a doctor or healthcare professional before starting any new diet.

Keto and insulin sensitivity during perimenopause

Perimenopause is the stage before menopause, when people typically start to experience symptoms such as hot flashes and night sweats due to declining levels of estrogen and progesterone. While dietary changes can help manage these symptoms, it is unclear whether the keto diet is beneficial.

During menopause, insulin sensitivity can decrease, impairing the body's ability to use insulin effectively. Insulin is a hormone that transports sugar from the bloodstream into cells, and low insulin sensitivity can lead to high blood sugar and an increased risk of type 2 diabetes.

The keto diet may help balance insulin levels and improve insulin sensitivity. Studies suggest that reducing carbohydrate intake can lead to decreased insulin requirements and improved insulin sensitivity. For example, a 2018 study found improved insulin sensitivity in women with endometrial and ovarian cancer who followed a ketogenic diet for 12 weeks.

However, it is unclear whether the keto diet would offer similar benefits to menopausal women without these types of cancer. More research is needed to understand the impact of the keto diet on insulin sensitivity during perimenopause.

In addition to potentially improving insulin sensitivity, the keto diet may also help prevent weight gain and decrease appetite and cravings during perimenopause. However, it is important to consider the potential side effects of the keto diet, including increased LDL cholesterol and endothelial dysfunction, which may increase the risk of heart disease.

While the keto diet may offer some benefits during perimenopause, it is not a one-size-fits-all solution. It is important to consult a healthcare professional before making any dietary changes.

Keto and brain health during perimenopause

Perimenopause is a transitional phase in a woman's life, marked by various physical and hormonal changes. This period can begin years before menopause, which is defined as the time when a woman's menstrual cycle has stopped for a year. During perimenopause, women may experience symptoms such as hot flashes, night sweats, and mood changes due to declining levels of estrogen and progesterone.

While no diet can stop hormone levels from declining, dietary changes can play a role in managing these symptoms. Emerging research suggests that incorporating ketones into your diet during perimenopause may have benefits for brain health and cognitive function.

The Role of Ketones in Perimenopause Brain Health

Ketones serve as an alternative fuel source for the brain during times of low glucose availability. Research has shown that ketones have profound effects on neuronal physiology and can improve memory and cognitive function. With the changes in brain structure, connectivity, and energy metabolism that occur during perimenopause, providing the brain with ketones can offer vital support.

Several scientific studies emphasize the significance of ketones in perimenopause brain health. For example, a review article by Sanabria-Castro, Guevara-Cordero, and Múnera highlights how ketone bodies can improve cognitive function during perimenopause. Another study by Brinton discusses the role of ketone bodies as alternative energy sources, supporting mitochondrial function, which is crucial during perimenopause and menopause.

Incorporating Ketones into Your Diet

One way to incorporate ketones into your daily routine is through keto/power cuppas, a beverage designed to support cyclical ketosis. The cyclical ketogenic diet (CKD) is a flexible approach that alternates between periods of low-carb, high-fat intake and periods of higher-carb intake, helping to mitigate potential side effects like the "keto flu." Keto/power cuppas can be added to your morning routine, providing essential nutrients and hydration while supporting brain health and cognitive function.

Benefits of Keto/Power Cuppas in Perimenopause

In addition to supporting brain health, the cyclical ketosis achieved through keto/power cuppas offers flexibility and helps alleviate potential side effects associated with strict ketogenic diets. The inclusion of higher-carb days in the CKD can also improve thyroid function and hormone balance, which are key concerns during perimenopause.

While the ketogenic diet may offer benefits for brain health during perimenopause, it is important to consult with a healthcare professional before making any significant dietary changes.

Keto and heart health during perimenopause

Perimenopause is the stage before menopause, when people typically start to experience symptoms such as hot flashes and night sweats due to declining levels of estrogen and progesterone. During this time, some people may experience weight gain as a result of changing hormone levels and a slower metabolism.

The keto diet is a weight-loss plan that involves drastically restricting carbohydrate intake and replacing it with fat, putting the body into a state of ketosis, where it burns fat for fuel instead of glucose. While the keto diet may help with weight management, it is not without its risks, especially when it comes to heart health during perimenopause.

Benefits of Keto for Perimenopause

The keto diet may help with weight management during perimenopause. A 2017 study of nearly 89,000 females aged 49-81 years found that those who followed a low-carbohydrate diet had a lower risk of postmenopausal weight gain than those on other diets. Additionally, some research suggests that the keto diet may decrease hunger and cravings, which can be more intense during perimenopause.

The keto diet may also help balance insulin levels, which is important during perimenopause as insulin sensitivity can decrease. Studies suggest that reducing carbohydrate intake can lead to improved insulin sensitivity, which is beneficial for blood sugar control.

Risks of Keto for Heart Health During Perimenopause

While the keto diet may offer some benefits during perimenopause, it is important to consider the risks, especially for heart health. Some studies have found that the keto diet increases LDL (low-density lipoprotein) cholesterol, or "bad" cholesterol. As LDL cholesterol levels rise, the chance of developing heart disease increases. This is particularly concerning for perimenopausal women, as menopause is associated with an increased risk of heart disease due to the loss of heart protection that estrogen provides.

In one small study, healthy women in their 20s who followed a ketogenic diet for 3 weeks experienced a 39% increase in LDL cholesterol. Additionally, 59% of participants had LDL levels higher than the recommended target for preventing cardiovascular disease.

Furthermore, the keto diet may lead to micronutrient deficiencies, decreased fiber intake, and increased saturated fat intake, all of which can have negative impacts on heart health. Restricting carbohydrate intake to very low levels can make it difficult to meet recommended daily allowances for important nutrients like calcium, folate, magnesium, and vitamins D and E.

Additionally, the "keto flu," a set of symptoms that occur as the body transitions into ketosis, may worsen certain symptoms of perimenopause, including fatigue, sleep problems, and mood changes. While these symptoms typically resolve within a few days to a few weeks, they can be disruptive during an already challenging time.

While the keto diet may offer some benefits for weight management and insulin sensitivity during perimenopause, it is important to carefully consider the potential risks, especially for heart health. The increase in LDL cholesterol associated with the keto diet may compound the risk of heart disease during perimenopause. As such, it is important to consult a healthcare professional before starting any new diet and to ensure that you are meeting your nutritional needs.

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