Intermittent fasting is all the rage right now, but does it really deserve the hype? Although there is plenty of research to back up the benefits, it’s important to remember that men and women are hormonally different, and what might benefit men may not benefit women.

This article explores the evidence behind intermittent fasting, the good and the not-so-good to help you decide if this popular eating style is right for you.

Intermittent fasting basics

For anyone who isn’t familiar with intermittent fasting, it involves alternating periods of fasting and eating. Everyone does intermittent fasting differently. Some people choose to go hours without eating, whereas some go days.

The two most popular styles of intermittent fasting are:

• The 16/8 method: This involves consuming meals during an 8-hour window and fasting for the remaining 16 hours of the day. For example, only eating between 12pm and 8pm.
• The 5/2 method: This involves eating normally for five days, and then for two days you restrict your calories intake to 25% of your usual daily intake.

Proposed benefits of Intermittent Fasting

Numerous studies have documented the health benefits associated with intermittent fasting. Most notably, intermittent fasting has shown to improve insulin sensitivity. It has also been used as a tool to support weight loss, healthy cholesterol levels and inflammatory conditions. Other studies have found that intermittent fasting can support brain function and cognitive function.

Why Intermittent Fasting may not be beneficial in women

Although there is plenty of research to back up the health benefits, it is important to note that majority of these studies have been conducted on animals with very few studies on humans. Of the human studies, the sample sizes are largely limited to men and very few studies account for the differences in a women’s physiology. Since women are hormonally different, the results from these studies should not be simply concluded for women.

One of the few studies that included both males and females found that intermittent fasting improved blood sugar control in men, but not in females and triggered a bigger stress response when compared to men. A systematic review in 2017 with 9 healthy weight women reported increased feelings of hunger, worse mood, heightened irritability, difficulties concentrating, increased fatigue, eating-related thoughts, fear of loss of control and overeating during non-restricted days, following four weeks of intermittent fasting. Although this study is small, it highlights the potential disadvantages of intermittent fasting healthy weight women.

The main concerns for women

Hormone imbalance

The hormones that regulate key functions throughout the body such as ovulation and metabolism are extremely sensitive to how much food we put into our bodies. For example, Kisspeptin a protein-like molecule that’s essential for endocrine and reproductive health, as well as helping to maintain healthy glucose levels, appetite regulation, and body composition. When kisspeptin is released, it activates a hormone called gonadotropin-releasing hormone (GnRH). GnRH then stimulates the release of follicle-stimulating hormone (or FSH) and luteinizing hormone (or LH) from an area of the brain called the pituitary gland. These two hormones communicate with our ovaries to release oestrogen and progesterone at certain times throughout our cycle to stimulate ovulation or support fertility.

Some studies have shown that fasting decreases the production of kisspeptin, which disrupts GnRH function, and in turn alters the production and release of estrogen and progesterone. This could then prompt hormonal imbalance and result in in things like mood swings and missed or irregular periods. Research has also found Kisspeptin is more sensitive in women than men.

Stress Response

The female reproductive system is incredibly sensitive to stress. So much so the hypothalamus will turn down the production of your reproductive hormones required for ovulation and menstruation when under stress. If you are regularly participating in extended fasts or following one of the more restrictive diet plans, then this can initiate a stress response in the body. This triggers the reproductive system to shut down ovulation, as the body prioritises survival over supporting pregnancy. This can result in hormonal imbalances, menstrual irregularities or affect a woman’s chances of conception.

Disordered Eating

Unfortunately, intermittent fasting is another diet that promotes disordered eating. Restrictive and controlled diets like this can be the precursor to eating disorders such as binge eating. For the many women with a long history of disordered eating, intermittent fasting can be very dangerous as it encourages restriction and limits intuitive eating.

Who should avoid intermittent fasting

1. Those with Diabetes and dysregulated blood sugar levels – Having long periods without food results in a drop of blood glucose levels. This can lead to a dangerous hypoglycaemic state in diabetics.
2. Those who have current or past eating disorders. As Intermittent fasting requires restriction and control, this can lead to worsening the relationship with food.
3. Pregnant and breastfeeding women – during these special times, women require more nutrients to help grow and feed their baby. Fasting hinders the ability to optimise nutrient requirements whilst also increasing stress hormones.
4. Those who have trouble gaining sufficient weight or working through nutrient deficiencies.
5. Women with a history of hormonal imbalances including amenorrhea (missing periods) or concerns with fertility or missing ovulation.
6. Those with chronic stress or hypothalamic-pituitary-adrenal axis (HPA-axis) dysregulation.

Our naturopaths have helped lots of women with diet support through the use of natural treatments such as herbal and nutritional medicine, diet and lifestyle plans. Book an appointment and receive personalised support with targeted treatment plans. Visit – www.gr8health.com.au/wellness-method