How Intermittent Fasting Affects Female Hormones

Statistics show that 80 percent of women suffer from hormonal imbalances. And if you are considering fasting to help with this, be aware that fasting impacts women quite differently than men — and it's all due to hormones. Understanding the relationship between intermittent fasting and female hormones is vital when selecting the fasting approach that best suits your body’s needs and effectively helps you achieve your objectives. 

Keep reading to discover how intermittent fasting can impact your well-being and decide if it’s the correct approach to achieve optimal health inside and out.

Basics of Intermittent Fasting

Intermittent fasting is a dieting approach that benefits your body both inside and out. It consists of alternating between periods of fasting and eating throughout the day. During fasting hours you can only drink zero-calorie beverages, while during eating hours you can eat whatever you please without following a strict calorie count. Help yourself sustain an accurate fasting schedule with Fastic. The Fastic app sends timely reminders so you don’t forget to hydrate, skip a well-needed snack, or forget to start your fasting period.

Intermittent fasting has various approaches:

• Time-restricted eating consists of limiting the timing of your meals to a determined eating window and fasting the rest of the day. Various TRE options are available (e.g., 14:10, 18:6, and 20:4). 

• The 5:2 method requires you to go full days without food intake. You eat as you normally would for five days and restrict your calorie intake (500-600 kcal) for two non-consecutive days. 

• Alternate-day fasting entails alternating fasting days with eating days. On normal eating days, you eat as usual and on fasting days you suspend food consumption entirely. 

• Warrior diet involves eating small low-calorie snacks like fruits and vegetables during the “fasting hours” and eating one large meal at night during the eating window.

Learn about other fasting methods to have a better notion of what their methodology is and assess how well they each adapt to your expectations and lifestyle.

Benefits of Intermittent Fasting

Intermittent fasting can positively impact your body. Like a domino effect, one change leads to another, creating a chain reaction. Fasting can improve your quality of life and well-being in the following ways:

• improve insulin sensitivity

• boost metabolism rate

• enhance cellular health

• promote weight loss

• reduce the risk of heart disease

• lower cholesterol

• diminish chronic pain

• positively impact mental health and mood

Keep in mind that fasting will not have the same effects on every individual. Some people may experience more noticeable benefits, while others may not see any significant changes.

Benefits of Intermittent Fasting on Female Hormones 

Considering that fasting triggers and influences various physiological processes involving hormones, is intermittent fasting bad for women's hormones? Fasting can have both positive and negative effects on women’s hormones. Let’s start by exploring the positive effects.

• A study on the effects of intermittent fasting on reproductive hormone levels showed no effects on estrogen, gonadotropins, or prolactin levels. 

• Trials on intermittent fasting, where about 85% of samples were women, showed no effect on women’s reproductive hormones and even benefited people with polycystic ovarian syndrome (PCOS).  

• A study on pre and post-menopausal obese women showed that the levels of a sex-binding globulin hormone (SHGB), a protein that carries reproductive hormones through the body, were unchanged after women underwent a “warrior diet” for 8 weeks. An additional study in premenopausal women with obesity demonstrated a significant increase in circulating SHGB levels and a 7% weight loss after 24 weeks of a 5:2 diet.

• A study showed a decrease in dehydroepiandrosterone (DHEA) in pre- and post-menopausal women practicing fasting. DHEA is a hormone that helps stimulate egg production in premenopausal women. Intermittent fasting can potentially aid in fertility. 

• A study on 16:8 fasting effects on women with anovulatory PCOS showed benefits in weight loss, particularly in reducing body fat and improving insulin resistance, menstruation, hyperandrogenemia, and chronic inflammation.

It is important to remember that the intermittent fasting approaches followed and the participant’s health background in the studies mentioned vary. Women may benefit from some types of fasting approaches more than others.

Is Intermittent Fasting Bad for Women's Hormones? 

Just as fasting can positively impact female hormones, it can negatively affect them too. Remember, every physiological process is interconnected! But, how exactly is intermittent fasting bad for women’s hormones?

Thyroid hormones

Prolonged stress from fasting can impact the production of reproductive hormones crucial for ovulation and a regular menstrual cycle. Prolonged fasting decreases thyroid functioning, however, it goes back to normal after fasting is ceased. Studies suggest that long-term calorie restriction can slow down thyroid function if it's not properly balanced. An imbalance in thyroid hormones can lead to hypothyroidism, which is known to be linked to fertility issues.

Menstruation 

When amino acids are too low, it can negatively impact estrogen binding and a hormone called insulin-like growth factor-1 (IGF-1). These two play a crucial role in the uterus during the menstrual cycle, consequently impacting fertility. Adequate protein intake during fasting is vital for the correct functioning of women’s reproductive system.

Breastfeeding

Women should be extra cautious when fasting during breastfeeding by maintaining proper nutrition and hydration levels. Stress that comes with fasting can impact the quality and quantity of breast milk. Water abstention during fasting changed milk synthesis in lactating women, where milk osmolality, lactose, sodium, and potassium levels were negatively impacted. Drinking plenty of liquids during breastfeeding is vital for optimal milk production.

Tips to Make the Most Out of Intermittent Fasting for Women

• Start slowly. Your body will undergo all sorts of hormonal changes. Always listen to your body and be aware of how it responds to these changes.

• Ensure adequate nutrient intake while fasting. Consult a healthcare professional or nutritionist for a healthier and safer nutritional approach. Prioritize balanced, nutrient-rich meals and maintain proper hydration levels at all times.

• Monitor your symptoms and hormonal changes. If your body is not responding well, try shortening the fasting windows. Adjust your fasting protocol if necessary.

• Consult with a healthcare professional for personalized advice and better guidance. They know your health background better and what works best with your particular health condition, especially if you have any medical conditions or are taking medication.

Now that you understand the relationship between intermittent fasting and female hormones, we can conclude that each body will respond differently to fasting. The key takeaway is that no matter what fasting approach you choose, listening to your body will dictate its response to fasting. Take the Fastic quiz now to learn which fasting protocol is right for your lifestyle and achieve your objectives successfully. 

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.