Nutrition for Women in Midlife During Ramadan
As February unfolds, many families are beginning to prepare for Ramadan, which starts mid-February this year. This season of reflection, spirituality and community can also be a time when women, especially those in their perimenopausal and menopausal years, pause to consider how fasting fits with their changing energy needs, hormones, sleep and overall well-being.
In my work with women in midlife, one topic that comes up often is fasting. While intermittent fasting has gained popularity, it is not something I routinely recommend for women navigating perimenopause or menopause. During this stage of life, our bodies are already adapting to fluctuating hormones, changes in blood sugar regulation, shifts in sleep and increased stress sensitivity. Extended periods without food can sometimes amplify symptoms like fatigue, irritability, poor sleep, dizziness or intense cravings later in the day.
That said, Ramadan fasting is very different from a diet trend. It is deeply meaningful and spiritually grounded, and for many women, it is non-negotiable. So instead of asking whether to fast, a more supportive question becomes: How can I best support my body during this time?
Make Suhoor count
Skipping Suhoor can make the fast feel much harder, particularly in midlife. Aim for a balanced meal that includes protein, fibre and healthy fats to help sustain energy and keep blood sugar more stable. Think eggs with whole grain bread and avocado, Greek yogurt with berries and nuts, lentil soup with olive oil and fruit, or lentils with vegetables and olive oil.
Prioritize protein and fibre at Iftar
After a full day of fasting, it can be tempting to rely on refined carbohydrates or sweets for quick energy. While these foods certainly have a place, pairing them with protein and fibre can help prevent energy crashes and support muscle mass, which becomes increasingly important as we age.
Hydration matters more than you think
Hormonal changes can increase sensitivity to dehydration. Between Iftar and Suhoor, sip fluids consistently rather than trying to catch up all at once. Water, milk, soups and herbal teas all contribute.
Give yourself permission to adapt
Your body at 40, 50 and beyond is not the same as it was at 25. Feeling more tired, needing more rest or adjusting portion sizes is not a failure. If fasting significantly worsens symptoms or affects your health, have a conversation with a trusted healthcare provider.
Ramadan is a time of intention and care. Care for your spirit, your family and your community. Our bodies deserve that same care. Wishing a very meaningful and peaceful Ramadan to all those observing this year!
Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.
