The Unknown Dangers of Intermittent Fasting
If you keep up with the latest wellness trends, then you have probably heard of intermittent fasting (IF). All throughout the media, we hear about the health benefits of intermittent fasting, which leaves many of us wondering if we should give it a try. There is plenty of research to back up the health benefits, but it is important to remember that fasting affects men and women very differently. Fasting can actually have multiple negative effects on women by disrupting their hormonal health.
The Basics of Intermittent Fasting
Intermittent fasting is a trendy dietary practice that has gained popularity over the past few years. In general, this involves fasting for 12-24 hours on a regular basis. Everyone does this slightly differently, but most people will fast from 8pm to 8am, for example. It is important to remember that calorie intake remains the same, but the window of food intake is shortened.
Multiple studies have shown health benefits associated with IF. Most notably, intermittent fasting has been shown to improve insulin sensitivity and improve cognitive function. Many studies have also reported weight loss, though a recent study suggests otherwise, claiming that weight loss from intermittent fasting may actually be due to the loss of lean muscle mass, not fat.
While these benefits are great, it is important to acknowledge that intermittent fasting may not be the best dietary trend for women.
The Negative Effects on Female Hormones
The female hormonal system is delicate, and it is very sensitive to food restriction. The reason is pretty simple: extended periods without food signal to the body that it is not the right time for reproduction. This means, that our reproductive hormones are one of the first things to be disrupted.
Fasting for a period greater than 12 hours sends a starvation signal to the body, causing changes to your metabolism. Specifically, fasting can cause a plummet in blood sugar, which often leads to sugar cravings and binge eating. Eventually, this creates a rollercoaster of blood sugar spikes and plummets. Any sort of blood sugar imbalance is harmful to your hormonal health.
But didn’t we just talk about how intermittent fasting helps blood sugar? Well, turns out it only improves insulin sensitivity in men. This study actually concluded intermittent fasting worsened that insulin sensitivity in women. This is an important distinction! Worsened insulin sensitivity and increased blood sugar negatively affect your menstrual cycle, fertility, and overall hormonal system. Not to mention, it disrupts your own innate hunger cues.
But What about PCOS?
I often see patients with PCOS that have read online about intermittent fasting, hoping it will improve their symptoms. But frequently they will notice worsened acne and weight gain, which is caused by blood sugar dysregulation. Instead of intermittent fasting, I always recommend a diet rich in whole foods and fiber to stabilize your blood sugar all day long. You can read more about nutrition recommendations for PCOS in this article.
When Intermittent Fasting Becomes Dangerous
Clearly, I am not the biggest fan of intermittent fasting. Studies show the benefits, but I am more concerned that the risks may outweigh any benefit. I especially take pause when I consider the female hormonal system. This is partly due to my experience working with women who have a history of eating disorders and irregular periods. Food restriction and intermittent fasting are not harmless, despite what influencers and celebrities might say.
Be sure to avoid intermittent fasting if you:
Have a history of disordered eating
Have PCOS, PMS, or any other hormonal issue
Are pregnant or trying to conceive
Are struggling with burnout
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.