Intermittent Fasting for Women
Intermittent fasting (IF) has a beneficial impact on insulin sensitivity, metabolic rate, and cellular repair processes. The role of autophagy, a cellular cleanup process that occurs during fasting, is a key benefit of IF.
As a reminder, IF is important as it:
- reduces inflammation, lowering blood sugar levels, and improving heart health.
- contributes to better mental clarity and increased energy levels.
- aids in weight loss by reducing calorie intake and enhancing metabolic health. It can also promote fat loss whilst preserving muscle mass.
As women’s hormones change significantly during the menstrual cycle, it may be necessary to take a more varied approach to IF:
- During menstruation (days 1-7) – at this time, it is natural to experience lower energy levels and a higher sensitivity to stress. I find it sometimes make sense to have a shorter fasting window of 12 hours.
- Follicular phase (days 7-14) – during this phase, oestrogen levels start to rise which leads to increased energy and improved mood. This is the optimal time to extend the fasting window as the body is more resilient and metabolically flexible. A 16:8 fast would be great and if you can push it to 18:6 even better.
- Ovulatory phase (days 15-17) – around ovulation women often feel their best with peak energy levels and mental clarity. The body is well equipped to handle fasting stress. If you’ve been doing a 16:8, try increase to 18:6.
- Luteal Phase (days 18-28) – during this phase progesterone levels rise leading to increased appetite and cravings. You could be more flexible with your fasting window here, keeping it at 16:8 or decreasing to 14:10. During the late luteal phase, so the days just prior to menstruation, I would suggest decreasing to a 12 hour fasting window.
Intermittent fasting in Peri-menopause and menopause
Peri-menopause and menopause involve significant hormonal changes, particularly a decline in oestrogen and progesterone levels. These fluctuations can lead to symptoms such as weight gain, hot flashes, mood swings, and sleep disturbances. The reduction in oestrogen can result in a slower metabolism, making weight management more challenging. IF can help counteract this metabolic slowdown by promoting fat burning and improving metabolic flexibility.
Menopausal women should start with shorter fasting windows and gradually extend them as the body adapts. This approach helps to prevent over-stressing the body. The temptation is to always to jump straight in with a long fasting window, but sometimes introducing gradually has a much more significant impact.
Nutrient dense foods
No matter where you are in the menstrual cycle, it is essential that you include nutrient dense foods in the feeding window. We should prioritize high-quality proteins, healthy fats, and a huge variety of vegetables to support overall health and hormonal balance. Staying well-hydrated and maintaining electrolyte balance is crucial. Water intake should be increased and it may be necessary to consider electrolyte supplements if needed, especially during longer fasting periods.
It is extremely important to be attentive to one’s body and adjust fasting practices accordingly. If symptoms such as fatigue, dizziness, or mood swings occur, modify the fasting window or take breaks as needed.
And let’s not forget managing stress. It is essential to incorporate activities like yoga, meditation, and deep breathing exercises to support emotional and physical well-being. And if you’re up for it, cold water swimming as well as saunas can have an amazingly beneficial impact.
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