Are you curious about the effects of intermittent fasting (IF) on women's menstrual cycles? IF, an eating pattern in which you alternate between fasting and eating during certain time windows, has received a lot of attention because of its potential health benefits. Many people experience benefits such as weight loss, improved energy and increased focus. But what about women and their menstrual cycles? Is fasting different for women than for men? In this blog, we dive deeper into the relationship between IF and the female cycle, and provide insight into when IF may and may not be appropriate. For more background on IF, check out our previously created FAQ.
The female cycle
Women's menstrual cycle consists of four main phases: menstruation, the follicular phase, ovulation and the luteal phase. During each phase, your hormones change, which affects how you feel, how much energy you have, how fast your metabolism works and how hungry you are. It is important to understand how this cycle works so you can adjust your diet to what your body needs at different times of the month.
Fasting during the menstrual phase
Fasting during the menstrual phase is not always advisable, because your body actually needs rest and recovery at that time. It is a period when your hormones are dropping and your uterus is shedding mucous membrane. During this phase, listen carefully to your body and eat when you are hungry. Your body is already hard at work cleansing and repairing itself, so try not to overload it by fasting. Instead, focus on healthy foods that will give you energy to get through this phase. In this blog we explain which ones those are.
Fasting during the follicular phase
In the days after your period, during the follicular phase, your estrogen levels start to rise. As a result, you are likely to have more energy and focus. During this phase, your metabolism slows down, which means you will be less hungry than in other weeks. This is a good phase to try intermittent fasting. For example, you can have an 8-hour eating period and fast the other 16 hours. Just make sure you always get enough nutrients.
Fasting during the ovulation phase
Around day 14 of your cycle, your ovulation, also known as ovulation, takes place. This is the period when you are fertile. During this phase, your estrogen level peaks, which can provide an extra boost in energy and alertness, making you feel more vigorous and happy. You can still do IF during this phase, but try not to make the period in which you are fasting longer than 12 to 13 hours. If you are trying to get pregnant, it may even be advisable to forgo fasting altogether. This way you give your body the safe feeling that enough nutrition is available. Always ask a professional for advice, our therapists are here for you!
Fasting during the luteal phase
The luteal phase begins after ovulation and ends with the onset of menstruation. During this phase, the hormone progesterone is produced. This hormone causes your endometrium to thicken so that any fertilized egg can implant there. Another effect of progesterone is that your metabolism speeds up. During this phase, your body consumes as much as 200 to 300 more calories per day! This is why many women experience the well-known food cravings during this phase. You also tend to be more susceptible to stress, your energy level may drop and you may experience mood swings.
IF may be less appropriate during the luteal phase because your body has a higher energy expenditure and because fasting can lead to increased stress reactions. Especially in the week before your period begins, it is less wise to fast. Eat nutritious meals and avoid too much stress, as cortisol reduces the production of progesterone.
Listen to your body
Every body is different and what works for one may not necessarily work for another. Therefore, listen carefully to your own body and feel what you need.
If you notice...
- Your period becomes irregular or stops
- Your hair and skin look noticeably worse
- Your weight increases
- You are lifeless and have little energy
- Fasting affects your life in a negative way
If so, stop fasting and always ask a professional for advice. Our therapists will be happy to look with you. Schedule a free consultation here.