Fasting and Menstruation: How to Adjust Your Routine for Optimal Health!

By Nissrine Samaha

Intermittent fasting has become a popular health and wellness trend in recent years, but many women are unsure about how it may affect their menstrual cycle. Fasting during your period can actually have many advantages, as it can stabilize hormones, improve gut health, and ease general body pain. But, as a woman, it's important to understand the unique hormonal changes that occur during the menstrual cycle and how it may affect your fasting routine.

The menstrual cycle is divided into three phases: the follicular phase, the ovulatory phase, and the luteal phase. Each phase has its own unique hormonal fluctuations and energy levels. It's important to understand these phases and how they may affect your fasting and eating recommendations.
 
In this blog post, we'll take a closer look at how to adjust your fasting during menstruation, what foods to focus on, and the hormonal changes that occur during the menstrual cycle. We'll also explore how circadian fasting can regulate inflammation, improve weight loss, and lower blood pressure. By understanding the phases of the menstrual cycle and adjusting your fasting accordingly, you can safely and effectively incorporate intermittent fasting into your overall health and wellness plan.
 
However, it is important to note that the week before your period, estrogen levels dip and you may be more sensitive to cortisol, the stress hormone, which can make it more challenging to do longer fasts like 16 hours or more. In this case, it is best to try shorter fasts around 12 hours. Additionally, crescendo fasting* can help control excessive production of ghrelin and leptin, hormones that trigger hunger.
 
To adjust your fasting during menstruation, consider the following:
Fasting during menstruation can be a beneficial practice for many women, as it can stabilize hormones, improve gut health, and ease general body pain. Intermittent fasting, which involves restricting calories for a set period of time, can also increase the metabolic rate, regulate inflammation, and lower blood pressure and glycated hemoglobin. A study at the National Library of Medicine has also shown that controlled food restriction increases norepinephrine levels in the body, which can help stabilize mood swings that are common during periods.
  • Fast for two to three nonconsecutive days instead of fasting at a continuous stretch.
  • Reduce the fasting duration to 12 to 14 hours instead of 18 hours. You can increase the fasting hours after your period.
  • Drink plenty of water and liquids. Avoid sugary drinks.
  • Avoid heavy cardio and stick to light yoga or strength training.
  • In terms of nutrition during menstruation, it's important to focus on foods that can help replenish iron levels that may dip due to menstrual flow. Leafy vegetables like kale, spinach and broccoli are a great source of iron.
  • Turmeric, known for its anti-inflammatory properties, can help mitigate PMS symptoms. Peppermint tea can also help soothe cramps and reduce nausea. And to suppress sugar cravings and maintain hydration, eating water-rich fruits like cucumber, oranges and watermelon is recommended.

It's also important to note that unless they are in menopause, women experience hormonal changes every month from their menstrual cycle and that intermittent fasting also has hormonal effects on a woman. Therefore, it's important for women to understand the phases of the menstrual cycle and how it may affect their fasting and eating recommendations. 
For example, during the follicular phase, which is days 1-14, hormone levels are lowered and energy may decrease, especially during the first few days. During the ovulatory phase, days 14-15, estrogen and energy levels are at their highest. And during the luteal phase, days 15-28, hormones surge and lower as the body prepares to start the cycle again.
 
It's important to consult with a healthcare professional or a nutritionist before starting any new diet or fasting regimen, and to pay attention to your body's signals. If you are planning on becoming pregnant, it is best to avoid fasting as it can negatively impact fertility and energy levels. Additionally, if you have PCOS and need to lose weight, a feeding window that is eight to twelve hours can help balance hormones and support weight loss, but again, it is important to consult with a professional first.

In conclusion, fasting during menstruation can be a healthy and effective way to improve overall health and promote weight loss, but it is important for women to approach it with caution and to understand the unique hormonal changes that occur during the menstrual cycle. By following these key guidelines, focusing on nutrient-dense meals during your feeding window and understanding the phases of menstrual cycle, women can safely and effectively incorporate intermittent fasting into their overall health and wellness plan.

*Crescendo fasting: Crescendo fasting is a type of intermittent fasting where the fasting period gradually increases over time. The idea behind this method is that people can ease into longer fasting periods rather than trying to do a prolonged fast from the start. It's often used for weight loss, improved insulin sensitivity and longevity.For example, someone might start by fasting for 12 hours per day for a week, then increase to 14 hours per day for the next week, and so on until they are able to fast for 16-18 hours per day. 

Stay updated with the latest research and tips on how to effectively incorporate intermittent fasting into your routine and achieve optimal health and wellness. Join us on this journey today and see the difference it can make in your life. Don't wait, follow us now!


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