Is fasting for girls 168 afraid of insulin and hormonal problems? Experts suggest 1 method to replace
In recent years, there has been a trend of “intermittent fasting” in Taiwan, including 168 fasting, 5:2 fasting, or alternate-day fasting methods. Because the steps are simple and relatively easy to implement, they have been widely welcomed by many young office workers in recent years. However, fasting may affect women’s hormones in different ways. During pregnancy, preparation for pregnancy, or menstruation, it may be more likely to affect female hormones, affect mood, and even cause insulin resistance.
Does intermittent fasting affect women more? May cause insulin resistance and affect hormone secretion
Dr. Nirusa Kumaran, director of the medical department at Elemental Health Clinic in the United States, pointed out that studies have shown that strict dietary restrictions may be less suitable for women. According to research led by The Obesity Society, women with normal weights began to experience a decrease in glucose tolerance after adopting alternate-day fasting for 3 weeks, resulting in a significant increase in insulin resistance.
“Due to the monthly menstrual cycle and the accompanying hormonal fluctuations, women may be more sensitive to intermittent fasting.” Kumaran said that this phenomenon is related to a protein called “kisspeptin”: kisspeptin is made of Secreted by the hypothalamus of the brain, women are able to secrete “follicle stimulating hormone” (FSH) and “luteinizing hormone” (LH), which play a vital role in women’s fertility and fertility.
Kumaran pointed out that intermittent fasting can easily reduce the concentration of kisspeptin, which in turn can lead to insufficient secretion of FSH and LH, which may ultimately lead to problems such as infertility and menstrual disorders. Previous studies have also confirmed that compared with men, the concentration of kisspeptin in women is higher, explaining why changes in its concentration make women more sensitive.
Kumaran further cited research published in the “Journal of Endocrinological Investigation” that showed that during a typical menstrual cycle, if the egg is not fertilized, the estrogen concentration will drop significantly one week before menstruation begins. The lack of estrogen in the body will cause the concentration of the female stress hormone “cortisol” to increase. At this stage, women’s psychological stress increases and they are more likely to suffer from depression and anxiety. If intermittent fasting is carried out at this time, the effect will be counterproductive, and women’s emotional problems may be more serious.
Are women in the “four stages” not suitable for fasting? Experts recommend starting with a “time-restricted diet”
Kumaran advises women to avoid any intermittent fasting method or any other type of restrictive diet if they are pregnant, breastfeeding, trying to conceive, in the week before their period, or have suffered from an eating disorder or eating disorder. However, intermittent fasting is not entirely unsuitable for women.
The 2021 “Annual Review of Nutrition” has shown that intermittent fasting has cardiometabolic benefits for postmenopausal women; the “Menopause Review” also stated that because estrogen has a metabolic regulatory effect, the lack of estrogen may lead to postmenopausal women. It is easy to accumulate excess fat. Intermittent fasting may prevent postmenopausal women from becoming overweight, but Kumaran still reminds that if intermittent fasting has caused stress to individuals, they should stop immediately and consult a doctor or nutritionist to develop a diet that is more suitable for them.
“‘Time-Restricted Eating’ is a relatively mild eating strategy. It is recommended that those who are in the early stage of weight loss or women can fast for 12 hours (for example, if the first meal is eaten at 9 a.m., it must be eaten before 9 p.m. Try to start fasting after finishing the last meal, and then gradually fast for 14 hours and 16 hours, which may effectively avoid problems such as excessive stress sources and hormonal chaos in women,” Kumaran said.
source:
Cardiometabolic Benefits of Intermittent Fasting
Obesity in menopause – our negligence or an unfortunate inevitability?
Functional hypothalamic amenorrhea and its influence on women’s health
Glucose Tolerance and Skeletal Muscle Gene Expression in Response to Alternate Day Fasting
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