Intermittent fasting is a process in which food intake is significantly reduced or avoided for a certain period of time each day. It is known to be effective in weight loss. But along with its benefits, it also has some side effects, and one of them may be related to your reproductive health. It can affect some of your hormones, leading to irregular menstrual cycles and low energy levels. Here’s how intermittent fasting can affect your menstrual cycle.

What is intermittent fasting?

Intermittent fasting or IF is a practice that involves eating and fasting at regular intervals. The eating pattern refers to a reduction or very low amount of calorie intake at regular intervals. This type of fasting usually involves a daily fast of about 16 hours or a 24-hour fast every other day. It is considered quite effective in weight loss. According to research published in the Canadian Family Physician Journal in 2020, intermittent fasting has proven promising as a treatment for obesity.

How does intermittent fasting affect menstruation and reproductive health?

According to a 2008 study published in Thyroid, the official journal of the American Thyroid Association, intermittent fasting may have an impact on the menstrual cycle because it may affect the hypothalamus. The hypothalamus is the part of the brain responsible for regulating hormones such as estrogen that are important for menstruation.

Another research published in Plos One suggested that intermittent fasting could affect reproductive hormones.

Obstetrician and gynaecologist Dr Deepa Dewan says that intermittent fasting can affect the menstrual cycle and overall reproductive health in many ways, although each individual’s response may vary. Let’s find out how IF can affect menstruation:

1. Effect on leptin hormone

A hormone called leptin, produced by fat cells, helps regulate hunger and energy balance. Intermittent fasting can affect leptin levels, which can impact reproductive hormones. Low leptin levels can disrupt the release of gonadotropin-releasing hormone (GnRH), which in turn affects the production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are essential for ovulation and maintaining regular menstrual cycles. Experts explain that this hormonal disruption can cause irregular menstruation or amenorrhea (absence of menstruation), potentially affecting fertility.

2. Effects on insulin and cortisol

Insulin regulates blood sugar and plays a role in reproductive health. Experts say intermittent fasting can improve insulin sensitivity, which may have an impact on reproductive hormones. Significant changes in insulin levels can disrupt the menstrual cycle. On the other hand, cortisol is a stress hormone that can affect reproductive hormones. Intermittent fasting can increase cortisol levels, especially if the fasting regimen is stressful or leads to a lack of energy. Increased cortisol levels from fasting-induced stress can potentially lead to menstrual irregularities.

3. Effect on weight loss

Extreme calorie restriction can cause hormonal imbalances, resulting in irregular periods or amenorrhea (absence of menstruation). In addition, women who lose a lot of weight may have disrupted menstrual cycles, says Dr. Dewan.

But short-term intermittent fasting may not have any significant adverse effect on menstruation and fertility, especially if it does not lead to severe calorie restriction or nutritional deficiencies. The key, says the expert, is balance and ensuring that nutritional needs are met while eating.

Should women avoid intermittent fasting?

Intermittent fasting during, before, or after menstruation is a personal choice and depends on how a person’s body responds to fasting and their specific health needs. Here are some things to consider:

1. Individual variability

Women have different responses to intermittent fasting. Some may find it manageable, while others may experience discomfort, especially if it is done during menstruation. If you feel weak, tired, adjust or stop the fast.

2. Energy and nutritional requirements

Some women may experience increased energy needs or hunger, especially during menstruation. If energy and nutritional needs are not met, intermittent fasting may increase symptoms such as fatigue, mood swings, or menstrual cramps. Ensuring adequate intake of nutrients and hydration is important, and intermittent fasting may limit nutrient intake, which can affect overall health and menstrual health.

Intermittent fasting can be beneficial, but make sure it is beneficial for your health and not harmful to your health. Here are some strategies to do it safely –

• Make sure to stay hydrated by drinking plenty of water during the fast. Experts say drinking water helps maintain physical activity and can reduce hunger and fatigue.
• Consider drinking beverages containing electrolytes (such as unsweetened coconut water or electrolyte solutions) to maintain balanced electrolyte levels, especially during extended fasts.
• When eating out, focus on nutrient-rich foods that provide a balance of protein, healthy fats, and complex carbohydrates. This helps keep energy levels stable and supports overall health.
• Minimize your intake of highly processed foods and sugary snacks, as these can decrease energy and impair nutritional balance.
• Pay attention to how your body reacts to this type of fasting. If you experience symptoms such as dizziness, fatigue, or excessive hunger, this may be a sign that you need to adjust your fasting plan.
• Start with short periods of fasting and then gradually increase the duration as your body adapts. This can help reduce potential side effects and make the transition easier.
• Give your body a chance to rest and recover during the fast. So, avoid strenuous physical activity, especially if you feel weak.

Intermittent fasting can help with weight loss, but it may also affect your menstrual cycle and reproductive health. Stay hydrated and eat nutrient-rich foods at mealtimes to support your reproductive health. Above all, consult your healthcare provider before beginning intermittent fasting, especially if you have concerns about your menstrual cycle or reproductive health.