Fasting and Why Your Cycle Is Missing
Fasting has become a hot topic in the world of health and wellness. Many people see it as a quick and effective way to achieve various health benefits. But, as with most things in life, the reality is more nuanced than it seems, especially when it comes to fasting and its effects on women, especially those with Hypothalamic Amenorrhea (HA).
Understanding the Why, How, and When of Fasting
Before we dive into why fasting might not be suitable for everyone, let's acknowledge that fasting isn't inherently evil. The problem arises when experts prescribe it as a one-size-fits-all solution. Just like how prescribing low-fat diets for everyone was problematic, fasting is not a universal solution for all problems.
Research shows that fasting can indeed have some beneficial effects, particularly for certain populations:
The obese population
People with specific health conditions like cancer and undergoing chemotherapy
Men with particular hormonal issues
A small percentage of women with conditions like PCOS
However, the emphasis here is on "can have" and "some beneficial effects." The real issue is that most research lacks the full context of the bigger picture.
The Impact of Fasting on Women and HA
Fasting can lead to women seeking help due to several reasons:
Excessive calorie deficit: Fasting for women isn't about creating a calorie deficit. It's often too much, too fast.
Poor athletic performance: Fasting can have the opposite effect on performance.
Blood sugar imbalances: Fasting can disrupt blood sugar, leading to hormonal issues.
Adrenal dysregulation: A combination of the above issues can lead to adrenal problems.
Most women who experience these issues aren't fasting while maintaining a good calorie intake, trying to perform at their peak, or eating a balanced diet during their fasting window. Context matters a lot.
Recently I was playing pickleball in a social league, and some people on my team were talking about a girl who passed out on the court earlier that day. I asked “did she eat?” and they didn’t know the answer, but I shared that I wondered if she was doing intermittent fasting on a calorie deficit, which is common in women in sports. Should I be speculating? Probably not. Can I help it knowing what I know? No. But I left the conversation at that since I didn’t actually know what happened.
But a guy in our group chimed in… “I’ve been doing IF for months now and I could never go back. It’s hard at first but so worth it on the other side.” Was he implying that maybe that’s why it’s ok she passed out but it’s ok because it’s worth it? I don’t know… but regardless it was really unhelpful to have that conversation happening in front of a bunch of women concerned about a girl fainting on the court, regardless of why she fainted.
The Female Hormone Space Challenge
In the world of female hormones, research often highlights the potential benefits of something but neglects the negative aspects. It's crucial to remember that very few interventions benefit the body in isolation. Fasting is no exception.
The Research Divide: Men vs. Women
Research reveals clear differences between the effects of fasting on men and women. Women may not experience the same metabolic improvements as men do with fasting. They might even experience a decrease in glucose tolerance. This discrepancy emphasizes the importance of studying both genders separately.
Recent studies are making efforts to explore the effects of fasting on both men and women of reproductive age separately. These studies are shedding light on the gender-specific impacts of fasting.
The Psychological Aspect of Fasting
Long-term fasting can lead to changes in the brain's functioning. Studies on rats have shown that female rats, when calorie deficient, exhibit traits that aid in foraging for food, leading to increased activity, alertness, and reduced sleep. This resonates with women who report "fatigue" and "brain fog" after fasting when they transition into recovery.
Breaking the Fasting Cycle
For clients struggling with fasting-related issues, the key is to break the cycle of restriction and binging. Establishing a regular eating pattern with three meals a day and snacks can help balance blood sugar, reduce stress hormones, and decrease the obsession with food.
By addressing both the physical and psychological aspects of fasting and its effects on women, we can help clients on their journey to better health.
Conclusion: Navigating the Complex Terrain of Fasting To Recover Your Cycle
Understanding the intricate relationship between fasting, hormones, and overall well-being is vital for anyone considering intermittent fasting. While it might seem like a convenient solution to issues like weight loss, the effects are far from universal and if you have hypothalamic amenorrhea, meaning your period is completely missing, fasting is not appropriate.
For both men and women, fasting can have both positive and negative impacts, and these effects are often influenced by various factors including individual health, lifestyle, and specific health conditions. It's crucial to acknowledge that what works for one person might not work for another.
The line between a well-intentioned health strategy and a harmful obsession can blur, leading to complicated relationships with food and exercise.
Women with HA need to establish regular eating patterns and address the underlying reasons behind their urge to fast. These are fundamental steps toward a healthier approach to nutrition and overall well-being and ultimately, getting your period back.
In this complex terrain, individualized approaches, self-compassion, and professional guidance are invaluable. Need help figuring out what you’re going to do to recover and get your period back?! Learn more about our 1:1 coaching or dive into our DIY recovery tools!
References:
Intermittent Fasting for Women: Problems in the Literature: https://www.healthtoempower.com/shattering-the-myth-of-fasting-for-women-a-review-of-female-specific-responses-to-fasting-in-the-literature/
Mice and rat study: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0002398
Benefits of fasting: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3200169/?tool=pubmed
Intermittent Fasting Diet Trend Linked to Disordered Eating: https://www.sciencedirect.com/science/article/abs/pii/S1471015322000873
Critical Analysis of Intermittent Fasting | Marinov | Conference Proceedings (mu-varna.bg)
Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials: https://www.mdpi.com/2072-6643/14/11/2343/htm
