Intermittent fasting, a popular diet trend, has been hailed as a solution for weight loss. However, doctors are cautioning that millions of women should avoid it due to potential impacts on their hormones. Fasting for long periods can disrupt the hormones that regulate menstruation, leading to irregular periods. This, in turn, can increase the risk of ovarian cancer, heart disease, type 2 diabetes, and mental health issues. Some women have even reported completely stopping their periods when fasting for eight to 12 hours per day.
To mitigate the risks, Carolyn Williams, a dietitian based in Alabama, recommends focusing on nutrient-dense foods such as lean meats, leafy greens, and whole grains during the eating window of intermittent fasting. While intermittent fasting can aid in weight loss, it can also lead to hormonal deficiencies by depriving the body of necessary nutrients. This can throw off the production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which regulate the menstrual cycle. These hormones are crucial for ovulation and without them, irregular periods and infertility can occur.
The impact of intermittent fasting on hormones varies from person to person, but it is generally advised not to consume fewer than 1,200 calories per day. Fatigue is a sign of inadequate calorie intake, as the body needs fuel to function properly. Consuming nutrient-dense foods like fiber-rich foods, lean proteins, omega-3 fatty acids, and vitamins can help alleviate hormonal imbalances. However, intermittent fasting is not recommended for those with irregular periods, struggling with infertility, pregnant, looking to become pregnant, or with a history of eating disorders.
While intermittent fasting has gained popularity recently, its effectiveness is still a topic of debate. Research has shown both positive and negative outcomes. For instance, a study found that diabetic patients were able to reduce their medication intake through intermittent fasting. Another study demonstrated significant weight loss and improved glucose levels. However, a recent study concluded that intermittent fasting was no more effective than basic calorie counting for weight loss.
Interestingly, intermittent fasting may have potential benefits for women with polycystic ovary syndrome (PCOS), as it can lower the levels of androgens and testosterone, thus improving menstrual cycle regularity. However, it is essential to note that individual responses to intermittent fasting may vary.
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