For our latest interview, we continue our four-part series with the insightful Lauren Jane, a naturopath known for her balanced and realistic approach to health. This time, we dive into the topic of intermittent fasting.
Lauren sheds light on why this popular trend might not be suitable for everyone, especially women, and highlights some of the potential health concerns it can bring. She also shares her thoughts on alternative eating patterns that support women’s overall well-being without the need for restrictive fasting.
Lauren, can you share your thoughts on intermittent fasting and why it might not be suitable for everyone, particularly women?
When done well, intermittent fasting (I.F) can be incredibly beneficial for people with digestive issues, diabetes, insulin resistance and menopausal weight gain. However, women are more likely than men to dangerously restrict calories in their eating window and this can pose a big issue for menstrual health.
In the same vein, intermittent fasting is also a big no-no for anyone with a prior history of disordered eating, also in pregnancy, with fertility issues, breastfeeding, when trying to conceive, or if someone has low thyroid function or is burnt out (has chronic stress or anxiety).
What are some potential health concerns or issues that might arise for women who practise intermittent fasting?
If a woman doesn’t maintain adequate caloric intake throughout her eating window or if she removes major food groups, she will likely impact her monthly ovulation. She would need to look out for the following signs and symptoms and stop fasting immediately to reassess if she notices:
- A skipped menstrual bleed or irregularity with your cycle (obviously not relevant if in perimenopause).
- Hair falling out.
- Feeling the cold much more than usual.
- Digestive function slowing right down (becoming constipated).
- Poor recovery after a workout.
- Significantly less tolerance of stress.
- Libido declining.
- Significant fatigue, weakness or dizziness.
How can intermittent fasting affect hormonal balance and overall well-being in women?
When done right, it has the power to positively impact certain hormonal conditions like Polycystic Ovarian Syndrome which is usually driven by insulin resistance. However, it can also have the opposite effect.
This is because women are more sensitive to calorie restriction than men due to our inbuilt protective mechanism that makes us less likely to ovulate if in a state of starvation. This means, if calories are too low, we skip ovulation which in turn means no progesterone production, and progesterone is important for so much more than fertility.
- It prevents heavy bleeding by thinning your uterine lining.
- It prevents breast cancer.
- It supports a healthy, balanced stress response.
- It calms an ‘overactive’ nervous system that might otherwise cause anxiety.
- It boosts thyroid hormones.
- It reduces inflammation.
- It helps us sleep soundly.
- It plays a vital role in controlling blood sugar levels (and weight).
- It helps to build lean muscle.
- It counterbalances oestrogen which helps protect against oestrogen dominant cancers and hormonal conditions.
What are some alternative eating patterns or habits that you recommend for women to support their health and wellness?
I am a big advocate of an intuitive approach to eating. Intuitive eating is about trusting your body; being guided by your hunger and satiety and not being influenced by typical dietary rules or culture. The aim is to reach a place where you can eat when you’re hungry and stop when you’re full.
In today’s society, we’re accustomed to being told exactly what food we should eat, when to eat it, and how much. I see great improvements in women’s health when they move away from that paradigm and trust the innate signals of their body.
What advice would you offer to women looking to improve their health without turning to fasting?
Always bring it back to the foundations. It’s easy to get caught up in the latest fad diet or new supplement but often we’re overlooking the basics. Focus on quality food (that grew on planet earth), deep restorative sleep, movement you love, stress management practices you enjoy and fostering connection to yourself and others!
