It’s important to know that fasting looks and feels different for everybody and can have varying degrees on impact. Intermittent fasting quickly became a popular topic of conversation and practice amongst many, with good reason. There is a robust amount of positive research on fasting for reducing inflammation, weight loss and improving blood sugar control in the body.
There is a renewed focus on fasting specific to women and its potential effects on their menstrual cycle. It’s crucial to know that fasting can trigger stress and hormonal imbalances, affecting the menstrual cycle if not done carefully. The goal for most around fasting and their cycle seems to be around questions such as ‘can it help my period pain?’, ‘will it help manage my symptoms and moods?’, ‘what’s the optimal way to eat and exercise according to my cycle?’, and, well, you get the idea. There is limited research specific to this topic but there are some incredible Womens Health experts who have some sound advice. I’ve taken this advice, done as much research as possible, and summarised some key takeaways for you!
- Fasting should be done in conjunction with a healthy diet and stabilised blood sugar levels.
- It is not recommended if you’re pregnant or trying to conceive, as fasting incorrectly can alter the effectiveness of some hormones which prevents them from doing their job correctly
- A ‘safe’ fast, if you are new to fasting, would be a 12 hour fast, for example 7pm to 7am, if feeling good you can gradually add an hour on to either side up to approx. 18 hours.
- Fasting during your period is the best time to give it a go! It may even reduce some period associated symptoms. It’s not really recommended during the first 2-3 heavy bleed days but from about day 3-7 here is a good time to introduce your fast.
- The week after your period is a good time to push it a little, see if you can extend the fast out a bit as you’ll be feeling more energetic at this time. Be mindful though with more energy you may be more active so be sure to still fuel yourself for your workouts.
- When you get close to ovulation time (could be 10-16 days before your next period) you might want to shorten the fasting window again. This is because insulin sensitivity can decline so focus on good whole foods as a priority.
- Fasting the week before your period is a no-no! Our bodies are vulnerable to stress here with a drop in oestrogen and cortisol sensitivity. This is when we start getting food and sugar cravings and maybe feel a little down, it’s a time for rest and self-care.
- Remember that during a fast you need to drink plenty of water, fasting for long periods of time is not recommended and every woman is different. Pay attention to how the body feels during the stages of your cycle to work with it in a way that suits you.
Our Womens Health, Hormones and Nutrition short course has been co-developed by Womens Health specialists and delves into this topic detail. To delve more into menstrual cycle phases and nutrition, enrol or enquire head to the course page.
