Why intermittent fasting isn’t helping your hormones
The intermittent fasting trend has taken the health world my storm in recent years, claiming everything from extreme fat loss to living longer. And while some of these health claims may have valid scientific evidence to back them up, the biggest issue is that many of the studies on intermittent fasting were done on men or women who did not have a hormone imbalance.
To back up a bit, intermittent fasting is a way of eating that cycles between periods of fasting. It focuses primarily on when you eat versus what you eat. The typical intermittent fasting period is 12-16 hours where you go without food. Typically, people stop eating at night around a certain time and then don’t eat until mid-morning the next day. Then all of your day’s calories are consumed within a certain window of time before you start fasting again that night.
The biggest issue is that women’s bodies, historically, weren’t biologically set up to go long periods of time without food. And if we did, it would send a signal to our endocrine system that there was a food shortage and to turn off all non-essential bodily functions to survive. One of those non-essential bodily functions is our hormones. If you think about it, we don’t need to have our periods every single month to survive but we do need to be able to outrun a bear or go without food for a while.
Going without food for extended periods of time can impact the delicate balance of our hormones such as estrogen and testosterone. Estrogen helps us with metabolism, weight loss, mood, energy, anxiety and stress. Testosterone is essential for keeping our bones healthy, promoting cognitive function and our sex drive. Impairing the function of either one of these important hormones can wreak havoc on our system.
It’s important to have all the information on both sides of the coin before you make a decision on works best for your body. However, before you make any changes to your eating, it’s important to consult with your doctor before you try intermittent fasting, if you experience any of the following:
Have a history of eating disorders
Have diabetes or regularly experience low blood sugar levels
Are underweight, malnourished or have nutritional deficiencies
Are pregnant, breastfeeding or trying to conceive
Have fertility problems or missing periods
What to do instead of intermittent fasting?
One of the many health claims of intermittent fasting is that it can help with insulin sensitivity and blood sugar issues (which are common symptoms of PCOS). However, another way to balance your blood sugar is to eat the right mix of protein, carbs and fat every 3-4 hours. This means that instead of snacking on just that piece of fruit, pair it with a handful of almonds which gives you plenty of protein and fiber to balance out the natural sugars of the fruit. Or if you’re craving a cup of coffee, make sure you have something in your stomach before like an avocado on gluten free toast. These strategies can set you up for a day of hormone and blood sugar balance. If you’re eating a more balanced diet of minimally to no processed foods, it also helps with energy and mood levels so that you can avoid that low-grade anxiety or jitters that come with being hungry or not eating for an extended period. All while keeping your fertility and hormones happy.