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Are you seeking to know the pros and cons of fasting during your period? Stay tuned to learn how it affects your body and whether it's a safe practice for your monthly cycle.
Fasting has become a hot topic in the world of health and weight loss, with many singing its praises for potential benefits to metabolism and overall well-being.
But for women, there's an important question that often pops up: Is it okay to fast during your period?
It's a valid concern – after all, our bodies go through quite a bit during that time of the month.
Many women wonder about the effects on their hormones, energy levels, and whether there might be any unexpected side effects. If you've been curious about this too, you're in the right place!
In this article, we'll explore the ins and outs of fasting during menstruation, looking at both the potential upsides and downsides. Our goal? To give you a clear, balanced view based on solid evidence, so you can make the best decision for your health and wellness journey.
Getting to know your period and how it affects your body
Before we dive into fasting on your period, it’s essential we uncover the foundations – what is a period and how does it affect your body?
Simply put, a menstrual cycle is the monthly process where your body prepares for a potential pregnancy. It involves your period, ovulation, and hormone changes that happen roughly every 28 days.
But, remember every cycle is unique, so your cycle may not look like the “typical cycle” and that’s fine. If you have concerns about your cycle, please seek advice from your healthcare provider.
Let’s get into the 4 phases of a typical menstrual cycle!
Menstrual cycle phases
- Menstruation (Days 1-5): This is when your period starts, and the uterine lining is shed. It usually lasts 4-7 days. Oestrogen and progesterone are low, but oestrogen slowly increases as the phase ends.
- Follicular Phase (Days 1-14): Starting with menstruation, this phase lasts until ovulation. The follicle-stimulating hormone (FSH) helps your ovarian follicles mature. As oestrogen rises, so do these follicles.
- Ovulation (Day 14): Mid-cycle, the mature egg is released due to a spike in luteinizing hormone (LH). Oestrogen peaks, and you might experience ovulation cravings.
- Luteal Phase (Days 15-28): This is the time between ovulation and your next period. Progesterone rises to prep the uterus for pregnancy. If no pregnancy occurs, oestrogen and progesterone drop, leading to premenstrual symptoms like mood swings or bloating before your next period begins.
Throughout the cycle, your body goes through many hormonal changes, especially with oestrogen and progesterone, which can really shake up how you feel.
Here’s a quick rundown of what can happen:
Energy levels:
- High oestrogen: You might feel more energised and focused, ready to tackle tasks and hit the gym.
- Low oestrogen: You could feel more fatigued and less motivated, as oestrogen helps boost energy and mood.
- High progesterone: Energy levels can drop, leaving you feeling more tired.
- Low progesterone: Fatigue can still be an issue, but it may be less pronounced compared to when the hormone progesterone is high.
Cravings:
- High oestrogen: Cravings might not be as intense, and you could feel more balanced in your eating habits.
- Low oestrogen: Cravings might decrease, but you might still experience some mood-related hunger or low energy snacks.
- High progesterone: Cravings for sweet or comfort foods can increase.
- Low progesterone: Cravings are less intense, but you might still find yourself snacking more due to overall lower mood or energy.
Metabolism:
- High oestrogen: Metabolism can speed up a bit, and you might feel more active and energetic.
- Low oestrogen: Metabolism can slow down slightly, potentially affecting weight and energy levels.
- High progesterone: Metabolism can slow down, leading to potential weight fluctuations and increased hunger.
- Low progesterone: Metabolism might be less impacted, but you could still experience some fluctuations due to lower overall energy.
So, if you’re noticing these changes, remember it’s all part of the hormonal rhythm. Just roll with it—you’ve got this! However, if these menstrual symptoms feel unmanageable, consult a healthcare professional.
Menstrual cycle and nutrition
When you’re on your period, your body needs a bit of extra care to stay in top shape. With all the changes going on, from losing blood to shifting hormones, it's super important to focus on the right nutrients.
Let’s dive into what your body craves during this time and how you can easily meet those needs to feel your best!
Iron
Menstruation leads to blood loss, which can lower your iron levels. Eating iron-rich foods like lean meats, beans, and leafy greens can help replenish what’s lost.
Calcium
Hormonal changes can affect bone density and muscle function. Boost your calcium intake with dairy products, fortified plant milks, or leafy greens to keep your bones and muscles strong.
Magnesium
This mineral can help ease menstrual cramps and support overall muscle and nerve function. Include magnesium-rich foods such as nuts, seeds, and whole grains in your diet.
Vitamin B6
This vitamin helps with mood regulation and can alleviate symptoms like irritability and fatigue. You can find it in foods like poultry, bananas, and potatoes.
Hydration
Staying well-hydrated is crucial as it helps manage bloating and supports overall body function. Drink plenty of water and consider herbal teas that can also soothe menstrual discomfort.
Now that you know how your menstrual cycle impacts your body and the nutrients you need to feel your best throughout your cycle, we can get into what fasting is and what this might look like if you choose to fast during your period.
What is fasting, exactly?
Fasting is when you intentionally go without food or drink for a certain period. It’s a practice that can be done for various reasons, from health benefits to religious or personal goals.
Most fasts are between 24-72 hours, though this can vary as there’s many types of fasting methods. While fasting has gained popularity in recent years, fasting has been around for thousands of years, dating back to ancient civilizations.
Here are some common types of fasting:
- Intermittent fasting: This involves cycling between periods of eating and fasting. Popular methods include the 16/8 method (fast for 16 hours, eat during an 8-hour window) and the 5:2 method (eat normally for 5 days, then restrict calories on 2 non-consecutive days).
- Water fasting: During this fast, you only drink water and avoid all food and other beverages. It’s usually done for a short period, like 24 to 48 hours, and can be challenging due to the lack of nutrients and calories.
- Alternate-day fasting: This approach alternates between days of normal eating and days of fasting or very low-calorie intake.
- Extended fasting: This is when you fast for longer periods, such as 48 hours or more. It's often done less frequently and usually requires careful planning and monitoring.
- Juice fasting: Instead of solid foods, you consume only fruit and vegetable juices. It’s less restrictive than water fasting and provides some nutrients and calories.
Each type has its own set of guidelines and potential benefits, so choosing the right one depends on your goals and health needs.
The benefits of fasting
Fasting is often used as a strategy for weight loss because it can help reduce calorie intake and promote metabolic changes in the body.
This is usually effective as fasting; reduces your caloric intake, enhances your fat metabolism (increasing fat burn), and improves your insulin sensitivity. Fasting can also regulate your blood pressure.
Here are some other major health benefits of fasting:
- Better metabolism: Helps regulate blood sugar and improve insulin sensitivity.
- Less Inflammation: May reduce inflammation and chronic disease risk.
- Brain health: Boosts brain function and may protect against diseases.
- Heart health: Can lower blood pressure and improve cholesterol levels.
- Cell repair: Promotes cellular repair and may support longevity.
- Weight control: Enhances fat burning and helps manage appetite.
- Digestive health: Gives your digestive system a break and improves gut health.
- Mental clarity: Many find improved focus and concentration during fasting.
FYI: These benefits make fasting a popular choice and go-to option for boosting overall health and well-being.
Fasting during your period: The pros and cons
If you’re considering fasting during your period, it’s essential to weigh the pros and cons to see if it’s right for you. Understanding how fasting can affect you during your period can help you make an informed choice and conquer any challenges that come your way.
Let’s dive into the benefits and potential drawbacks so you can feel strong and empowered no matter what you decide!
Pros:
- Reduced cravings: Fasting can help manage cravings and prevent overeating, which might be beneficial during your period.
- Improved digestion: Taking a break from eating can give your digestive system some relief and may reduce bloating.
- Potential mood stabilisation: For some, fasting might help stabilise mood swings and boost energy levels.
- Simplified eating routine: Fasting can make meal planning simpler and easier to follow.
Cons:
- Increased fatigue: Fasting could lead to higher levels of fatigue and lower energy, which might be more noticeable during your period.
- Potential for worse cramping: Low energy and reduced nutrient intake might intensify menstrual cramps or discomfort.
- Mood fluctuations: Combining fasting with hormonal changes might impact your mood, leading to irritability.
- Risk of nutrient deficiency: Restricting food intake could increase the risk of missing essential nutrients needed for your overall well-being during menstruation.
- Increased food cravings: Some people might experience heightened food cravings while fasting, which could be challenging during your period. It can potentially heighten the risk of weight gain, binge eating and other unhealthy eating habits.
Note: Remember, every woman’s body reacts differently, so if you fast during your period, make sure you pay attention to how you feel. Some women can handle more frequent fasting, while others might not respond as well. It’s important to listen to your body and adjust your approach as needed.
How fasting can impact your period?
While we’ve uncovered more about the menstrual cycle and delved into the pros and cons of fasting during your period – it’s time to get into it a bit deeper.
What is the true impact of fasting on your period, you may ask. Well, there are many challenges it can bring, including hormonal imbalances, nutrient struggles as well as more serious and long-term implications for your health.
Stress and hormonal imbalances
Being in a fasted state can sometimes cause stress and hormonal imbalances, which can really impact the regularity of your menstrual cycle. While there’s still a lot we don’t fully understand, here’s what we do know about fasting causing menstrual dysfunction:
High-stress levels can trigger the release of corticotrophin-releasing hormone (CRH), which boosts cortisol production. Elevated cortisol (the stress hormone) can mess with your body's ability to release the luteinizing hormone (LH) needed for ovulation, potentially affecting your cycle.
Intermittent fasting can also lower oestrogen levels, which might interfere with ovulation. Low oestrogen can be linked to issues like missing periods or even infertility.
About a week before your period starts, oestrogen naturally drops off (at the end of the luteal phase). This drop can be stressful on your body and lead to higher cortisol levels, so fasting during this time might not be the best idea.
Additionally, reduced calorie or nutrient intake from fasting might affect reproductive hormones, while significant changes in body weight or metabolism could further impact menstrual regularity.
Extreme fasting
Extreme fasting can severely disrupt hormonal balance by increasing cortisol levels, which can interfere with the production of other hormones, like oestrogen and progesterone – leading to irregular periods or even amenorrhea. It can also impact thyroid function, reducing thyroid hormone levels and slowing metabolism.
Additionally, extreme fasting can also disrupt the production of gonadotropin-releasing hormone (GnRH), affecting the release of reproductive hormones and leading to irregular ovulation.
Long-term effects of fasting during period
While there are a range of benefits and pros to fasting on your period, here are some not-so-impressive long-term effects that it can bring:
- Hormonal imbalances
- Nutrient deficiencies
- Metabolic slowdown
- Decreased bone density
- Reproductive health issues
- Increased stress levels
Note: It’s essential to approach fasting during your period cautiously and under professional guidance. That way, you can ensure it’s done in a balanced, health-conscious way.
Healthy weight loss tips for your menstrual cycle
Losing weight while keeping your menstrual cycle in mind can be a bit tricky, but it’s totally doable with the right approach!
Here are some healthy weight loss tips tailored for your period:
Focus on the right nutrition for your cycle
- Eat nutrient-dense foods rich in iron, magnesium, and vitamins B6 and C, especially during your period, to support your body and reduce cravings.
Balance out your meals:
- Include a mix of protein, healthy fats, and complex carbs to keep you full and energised. This helps manage blood sugar levels and prevents overeating.
Stay hydrated:
- Drink plenty of water to reduce bloating and stay hydrated, especially during your period when dehydration can worsen cramps and fatigue.
Adjust workouts to your cycle:
- In the first half of your cycle (follicular phase), you may feel more energetic, so take advantage of that with higher-intensity workouts.
- In the second half (luteal phase), focus on gentler activities like yoga or walking.
Practice stress management
- High stress can affect both weight loss and your menstrual cycle. Incorporate stress-reducing activities like meditation, deep breathing, or light exercise.
Get good sleep
- Prioritise quality sleep, as it plays a crucial role in hormone regulation and appetite control, both of which are key for healthy weight loss.
By tailoring your weight loss strategy to your menstrual cycles, you can work with your body’s natural rhythms, making the process more effective and sustainable.
Read: Menstrual Cycle And Exercise: How Does It Impact You?
Menstrual cycle and your period: expert insights and research
Expert insights and research reveal a complex relationship between fasting and menstrual health.
Nutritionists and gynaecologists have pointed out that while intermittent fasting can offer several health benefits, it also has the potential to disrupt the delicate balance of hormones that regulate your menstrual cycle.
According to renowned holistic health expert, Dr. Mindy Pelz, who advocates for intermittent fasting, “There are two Power Phases (Days 1–10 and 16–19) in a woman’s cycle.”
She adds “During these times, your hormone levels are naturally lower, so this is the time to lean into fasts, even some longer multi-day fasts, so that you can really benefit from the healing effects of fasting. During your Power Phases, you have more energy and less hunger, which also makes fasting easier.”
While Dr. Mindy encourages intermittent fasting during the menstrual cycle and breaks down the suggested fasting window, science advisor and author, Dr. Kollias doesn’t recommend it for most women.
Dr. Kollias says "Compared to men, fasting more readily causes women’s kisspeptin production to dip. When kisspeptin drops, it tosses GnRH off kilter, which upsets the whole monthly hormonal cycle." However, she does say it can work for some, but it doesn’t work well for most women as when your reproductive health is affected, it impacts your overall health and fitness.
While you bear these studies in mind, remember, you’re making a decision for you and your body. So, think wisely and weigh up your options with guidance from a healthcare professional.
Read: Low-Intensity Workouts: Essential Tips, Ideas & Benefits
So, should you fast during your period?
While there are a range of benefits of fasting for weight loss, there is more research needed on how fasting impacts the menstrual cycle. Based on the information we do have, it’s not necessarily the best idea for most women. However, it does work well for some.
The common consensus is that your body needs all the nourishment it can get to help you glow and feel strong during this time. Instead of restricting food, it’s been encouraged that you focus on balanced nutrition that will help you feel powerful and handle your period with ease.
Remember, it’s important to listen to your body—if you’re feeling drained or off-balance, fasting might not be for you right now. And before diving into any fasting plans, especially while menstruating, it’s smart to check in with a healthcare provider. They can help you make the best choice for your health. Believe in giving your body what it needs to thrive!
Final thoughts…
The key takeaway from fasting during your period is that it’s not recommended for most women. While weight loss is a common goal, it’s important to remember that you shouldn’t have to potentially compromise your overall health to do so.
Menstruation is an important time when your body needs extra care and great nutrients, so fasting during this time can be detrimental to your health.
Fasting can disrupt your hormones and leave you feeling more drained, and your priority is to feel good and nourish your body during a time where it demands it most. Alternatively, you can still take a mindful approach to your diet and exercise, listening to what your body truly needs.
Prioritise balance, and you’ll be better equipped to reach your health goals in a way that supports your well-being! However, if you do decide you want to try intermittent fasting during your period, ensure you’re doing it the right way with help from your healthcare provider. Good luck to you on your weight loss journey!
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