Restricting calorie intake during intermittent fasting can lead to hormonal imbalances. However, intermittent fasting during your period is not a problem if you take care of your body. Get to know the different phases of your menstrual cycle and find outwhat fasting periodsand which foods are best to choose during the month. This way you will have the most success with intermittent fasting without experiencing period problems.
Men and women lose weight differently. Some general rules for intermittent fasting apply to both genders, but there are also some things that only women should keep in mind when following this eating plan. Unless they are menopausal, women experience hormonal changes every month through their menstrual cycle. Intermittent fasting also affects hormones and can therefore alter a woman's period.
Phases of the menstrual cycle
About 25 percent of women experience problems with heavy, irregular, or painful periods (1). The last thing you should do if you already have menstrual problems is thismade worse by fasting. Women need to understand each phase of the menstrual cycle as nutritional recommendations are different for each phase.
Follikelphase (Eireifungsphase)
The menstrual cycle begins with the follicular phase. It generally lasts 1 to 14 days - from menstruation to ovulation. The first day of menstrual bleeding (period) is the first day of the follicular phase. During this time, a woman's hormone levels drop and she often has less energy, especially in the first few days.
ovulation
The ovulation phase occurs on days 14 or 15 of the cycle. Estrogen and energy levels are at their highest.
Lutealphase
On days 15 to 28, the luteal phase, hormones rise and fall as the body prepares to start the cycle again if pregnancy does not occur.
Intermittent fasting during your period: is it allowed?
Many women have questions about how intermittent fasting affects periods. Intermittent fasting involves restricting or completely avoiding calorie intake for a specific period of up to 24 hours, depending onwhich fasting method you choose. Longer fasting involves abstaining from food for one to three days. During these longer fasts, some people choose to do a water fast, where they do not consume any nutrients during this time. Intermittent fasting is possible at any stage of the cycle, but it is recommended not to do prolonged fasting or water fasting during the period.
Why does intermittent fasting cause changes in your period?
Your period may be different than usual during intermittent fasting due to calorie restriction and reduced secretion of hormones required for normal menstruation.
The part of the brain that regulates hormones (the hypothalamus) is affected by calorie restriction. The hypothalamus may not secrete gonadotropin-releasing hormone (GnRH), which is needed for the release of the reproductive hormones that play an important role in menstruation (2). Without the release of these hormones, communication with the ovaries breaks down and menstrual irregularities occur.
There is little research on intermittent fasting and menstruation, but a study in rats found a reduction in the size of the ovaries and irregular menstruation after 3-6 months of using the alternating fasting method (3,4).
A second study examined menstruation during Ramadan (an Islamic period of fasting, prayer, and reflection that involves fasting for 15 or more hours each day for a month). This research found that menstrual problems occurred during fasting, with abnormalities increasing significantly with fasting periods of 15 days or more. Three months later, the problems had reduced, but not all had been completely resolved (5).
Choose the right intermittent fasting variant and the best foods to eat during your period
Many medical professionals believe that poor nutrition leads to hormonal imbalances. In recent years, a new term and method for nutrition based on the female menstrual cycle has been developed, “cycle syncing”. Although there is little scientific evidence supporting cycle synchronization, there are many anecdotal reports of the benefits of this method (6).
Different levels of estrogen, progesterone and testosterone occur throughout the cycle, placing additional nutritional requirements. Understanding your menstrual cycle and what your body needs during each phase of the month will help you feel good all the time and not give in to hormones completely. A full-cycle diet comprised of whole, healthy foods is critical to hormonal balance and the success of intermittent fasting.
Use these recommendations (6, 7) as a guide when implementing cycle synchronization and intermittent fasting during your period:
1) During your period, make sure your body is well hydrated. EatWater-containing foods like cucumbersand melons. During this time, iron levels drop, so eat lots of spinach, apples and legumes. Avoid red meat during your period. It contains a lot of iron, but also a lot of prostaglandins. Prostaglandin levels are already increased during menstruation. They trigger uterine contractions and shedding of the uterine wall, resulting in menstrual bleeding. Too high a level of prostaglandins in the body causes cramps. Relieve cramps with ginger, chamomile, or peppermint tea to drink while fasting. Reduce or avoid alcohol, fatty foods, caffeine and salty foods. Shorter fasting periods are recommended. At the end of fasting, an increased protein intake is required. Eat more eggs, meat and lentils.
2) During the follicular phase, you can do medium-long fasts depending on your energy levels. Focus on foods that increase estrogen production, likefermented foods,Sprouts, kimchi and sauerkraut. Green leafy vegetables are important. The so-called “phytoestrogens” (naturally occurring plant estrogens) include flaxseed, pumpkin seeds and soybeans. During this phase, consume more antioxidants and fiber.
3) During the ovulation phase, your estrogen and energy levels are at their highest. During this phase you can do longer fasts. Focus on foods that are yourSupport liver. Eat more fruits, vegetables and nuts. Avoid refined sugar and carbohydrates. If you want to do a 1 to 3 day fast, this is the best time to do it.
4) The luteal phase occurs immediately before the onset of bleeding. The body is preparing for the next ovulation and menstruation, and the fasting period should be shortened again. Avoid foods that can trigger cramps, such as caffeine, dairy, red meat, carbonated drinks, and artificial sweeteners. EatFoods that increase serotonin levels, are rich in magnesium and improve overall mood. Dark chocolate, quinoa, bananas, tofu and leafy greens are good choices.
Conclusion
Because of the monthly hormonal changes a woman experiences during her period, she needs to pay close attention to how her body responds to the reduction and restriction of calories during intermittent fasting. Fasting can cause hormonal imbalances that worsen pre-existing problems.
Fasting periods of 12 to 16 hours are usually beneficial throughout the menstrual cycle, but longer fasts should be avoided during periods. The choice of food can also play a role in hormonal disorders. Adapt your diet to your menstrual cycle to optimally support your hormonal balance.
Sources:
1. Prevalence of menstrual pain in young women: what is dysmenorrhea? (2012) Grandi G et al.
2. Functional hypothalamic amenorrhea and its influence on women’s health (2014) Meczekalski, B. t al.
3. Sex-dependent metabolic, neuroendocrine, and cognitive responses to dietary energy restriction and excess (2007) Martin B et al.
4. Intermittent fasting dietary restriction regimen negatively influences reproduction in young rats (2013) Kumar S, Kaur G.
5. Does Ramadan fasting has any effects on menstrual cycles? (2013) Yavangi M.
6. I’m So Effing Tired: A Proven Plan To Beat Burnout, Boost Your Energy And Reclaim Your Life. (2021) Shah MD, A.
7. Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive and Become a Power. (2014) Vitti, A
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
