Intermittent Fasting and Women’s Hormone Health
Intermittent fasting is becoming increasingly more popular and is getting a lot of hype on social media. There has been research that it can be helpful for weight loss, digestion and promoting longevity. There is a lot of confusion around intermittent fasting and women’s hormone health. While it can be a helpful tool in some hormone imbalances such as PCOS, it can be detrimental to others and lead to issues with disordered eating.
What is Intermittent Fasting?
Intermittent fasting is a pattern that cycles between periods of eating and fasting. It is defined as the controlled absence of food.
Fasting has been around for a very long time and has been used in ancient Chinese medicine and Ayurvedic practices for hundreds of years. We often fast when we are sick to allow our body to focus on recovering, rather than digesting food. It was a more natural way of eating in primal times when food wasn't as readily available as it is today.
What Are the Benefits of Intermittent Fasting?
Can aid in insulin resistance and weight loss
Can reduce oxidative stress and reduce inflammation
Can help to improve digestion
Assists in detoxification and cell regeneration
Can help with sleep
Common Methods of Intermittent Fasting:
Fasting for 16 hours with an 8 hour eating window
Fasting for 18 hours with a 6 hour eating window
24 hour fast
Eat normally for 5 days and incorporate two 500-600 calories days
Who is Intermittent Fasting Good For?
Intermittent fasting seems to do well with men (most studies have actually been on men). It can be helpful for those struggling with insulin resistance associated conditions such as PCOS, endometriosis and diabetes. It can be helpful to those with severe digestive issues such as IBS or SIBO by improving the migrating motor complex (how long your food stays in your digestive tract). It could be helpful for weight loss as well by reducing the amount of food and improving blood sugar and insulin levels.
How Does Intermittent Fasting Impact Hormone Health?
Intermittent fasting has the most significant impact on insulin levels. Insulin acts like a key that let’s glucose (sugar from the food we eat) into our cells to be used as energy. When we eat too much sugar or processed carbs on a regular basis or have high stress levels, our cells can become insulin resistant which leads to high blood sugar and weight gain.
Intermittent fasting can be a helpful tool to help increase insulin sensitivity and help to regulate blood sugar in those struggling with PCOS, weight gain in menopause and diabetes.
Fasting can be stressful on the body and increase cortisol and adrenaline levels. I would not suggest this method for someone who has high stress levels, is not sleeping well or has a history of disordered eating. When it comes to women’s hormone health, managing stress levels is a key foundation in establishing hormone balance. If you want to learn more about hormone health, check out my hormone 101 masterclass.
How to Intermittent Fast for Hormone Health
Avoid drinking tons of black coffee to suppress appetite. This increases stress hormones and can lead to blood sugar issues which lead to intense cravings.
Avoid doing an intense workout while fasting. Walking, light strength training, yoga and pilates are best.
Avoid fasting for longer that 16 hours
Avoid fasts while you are on your period
My thoughts:
As a nutritionist, I typically only recommend intermittent fasting to women who struggle with PCOS, insulin resistance in menopause or with diabetes. Most women I work with have complicated relationships with food and this type of eating style can lead to disordered eating habits, blood sugar imbalances, binging and intense cravings. I find my female clients do better with having a protein rich meal within an hour of waking to help regulate blood sugar and cortisol and manage sugar cravings.
Fasting can have a time and a place, but you need to be really careful if you have any hormonal issues. Always check with a practitioner or ask for advice if this is something you are considering.
Have you tried intermittent fasting before? I would love to hear int the comments below!
xx
Mia
Struggling with low energy, weight that just won’t budge and sick of being on and off the diet bandwagon? Work with me one on one to balance your hormones, lose weight without counting calories and find peace with food and your body. Apply here.