Is it a good idea to fast during your period? – Not entirely. Fasting has been a popular health practice and comes from various cultural, religious, and individual reasons. Although fasting has benefits, the question of whether it affects overall health and well-being is increasing. So, let us break it down for you in this article– from how fasting affects your body and the benefits of fasting during periods to the fasting rules you should consider if you choose to do it while you are menstruating.
Understanding Your Body During Periods
Your period is more than a monthly inconvenience. It’s a complex and important process. But many of us don’t understand what’s going on inside our bodies during menstruation. From hormonal fluctuations to mood swings and physical symptoms, understanding your cycle helps you take better care of yourself. You will better know whether to consider fasting or not during your period.
The hormonal fluctuations throughout your cycle impact your reproductive system and your entire body. You naturally feel more tired and sluggish during your period due to the drop in estrogen and the energy demands of shedding and uterine lining. Hormonal changes, particularly in the luteal phase, can trigger cravings for carbohydrates and sweets as your body prepares for a potential pregnancy by storing energy. These fluctuating progesterone and estrogen levels also influence neurotransmitters like serotonin and dopamine, usually leading to mood swings and irritability. This makes fasting a bit trickier than usual.
The uterus contracting causes menstrual cramps, and when the bleeding continues, symptoms like back pains, headaches, and sore breasts tend to ease. Many women report feeling energised and in a better mood after ovulation. Regardless, menstrual symptoms and changes in the body may occur one or two weeks before periods, which is called Premenstrual Syndrome (PMS). PMS is one of the most experienced menstrual symptoms by young women worldwide.
How Does Fasting Affect Your Menstrual Health?
No two women have the same period experience. Menstrual symptoms, cycle, and health and well-being change for every woman. That is why fasting during periods depends on an individual’s health and period experience. Fasting has benefits such as cleansing the body, boosting energy, and promoting mindfulness. However, practising it during periods results in a drop in nutrition levels for some women. It has more risk factors for women who have nutritional needs and are experiencing special health conditions.
Periods are already a tough time with fatigue, cramps, mood swings, and a drop in energy levels. Fasting during this time puts your overall health and well-being at risk. Here are the common effects that your body experiences when you fast during your period:
- Change in Energy Levels: Fasting for extended periods leaves your body more drained than usual. During menstruation, your body tries hard to maintain the hormonal imbalance. Adding fasting to your routine and avoiding food intake completely causes pronounced fatigue.
- Cravings: Your body craves specific nutrients during periods. Hormonal changes in the body increase hunger, and depriving food will strengthen cravings, causing you to eat more when you do eat.
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Hormonal Balance: Your hormones fluctuate during menstruation, and fasting could exacerbate hormonal imbalances. Prolonged fasting can sometimes lead to missed or irregular periods if done frequently, as your body may sense a lack of food as a signal to conserve energy.
Benefits of Fasting During Periods
On the upside, some women experience better mental clarity while fasting, even during their period. Short-term fasts like intermittent fasting typically do not disrupt your period and sometimes lead to a lighter, less painful menstrual cycle. Fasting during periods might sound tough, but it’s not all bad. Depending on how you approach it, it also leads to some benefits.
- Detoxification: Fasting helps your body detoxify by encouraging the breaking down of toxins stored in fat cells. This process sometimes reduces bloating and discomfort, which is common during menstruation.
- Reduction in Inflammation: Based on the individual’s choice, fasting during periods has the potential to ease cramps and body aches, which leads to reduced inflammation. As it as an individual’s choice, some women may find it worsens cramps instead.
- Improved Digestion: For women who struggle with digestion during periods, fasting gives the digestive system much-needed rest. This helps with bloating, gas, and other gastrointestinal discomfort.
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Mindfulness and Control: Fasting encourages mindfulness and control of what you put into your body. It leads to better eating habits post-fast, helping to control sugar cravings and processed food consumption when done carefully, which usually aggravates PMS symptoms.
Rules to Keep In Mind When Fasting During Your Period
To continue or begin fasting during your period, keep a few rules in mind to stay healthy and go well with fasting. You can turn this situation into a win-win situation by fasting mindfully during your period. This process keeps you hydrated and allows you to stay strong throughout the fasting time.
- Stay hydrated: One crucial step when fasting during your period is to drink plenty of water. Dehydration causes headaches and cramps and worsens mood swings, so it’s better to keep your body well-hydrated.
- Shorten your fasting period: If you’re fasting for longer periods, consider doing it for a shorter time, allowing your body some time to refuel. The best option is to opt for intermittent fasting with a shorter window, say, 12 hours of depriving food, instead of 16 or 18 hours.
- Take nutrient-rich foods: When you do eat, focus on nutrient-rich meals. Include iron-rich foods, like leafy vegetables and lentils, to replenish lost blood and magnesium-rich foods, like dark chocolate or bananas, to help with muscle cramps.
- Listen to your body: Pay attention to how your body feels during this time. If it’s making you feel weak or worsening your symptoms, it's a sign to pause or modify your fast. Your body needs extra care during this time.
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Consult a Professional: If you have pre-existing health conditions such as amenia or PCOS (Polycystic Ovary Syndrome), consult your doctor before fasting during your period. With their personalised guidance, you can continue or pause it.
Does Fasting Improve or Worsen Your Menstrual Health?
Whether fasting improves or worsens one's health has no one-size-fits-all answer. However, some women find it easier to handle and may benefit from fasting during their period, which can lessen bloating or encourage a lighter flow. Meanwhile, some other women find it tough, with worse symptoms like increased fatigue, cramps, and physical discomfort.
The key is moderation. Intermittent fasting or shorter fasting windows are usually more bearable and less likely to impact menstrual health than long-term fasting negatively. Remember that your body needs adequate fuel to regulate and balance hormones.
In a Nutshell
To fast or not to fast is an individual’s choice based on cultural, religious, and personal reasons. Menstruation is a natural way of maintaining hormonal balance in your body, and it’s important to give extra care to your body during this time.
Since fasting has advantages, it’s important to remember that moderation is key. It is essential to listen to your body, as some women feel healthy with reduced symptoms and improved energy, while others battle with increased cramping and fatigue. Mindful fasting and staying attuned to your body’s needs are vital here. Last but not least, if you decide to fast during your period, ensure you stay hydrated, nourish your body when you break your fast, and consult a specialist if you’re unsure.
FAQs
- Can fasting cause a late period?
If fasting for longer periods is done frequently, it can sometimes lead to missed or irregular periods, as the body may sense a lack of food as a signal to conserve energy.
- Can I fast during periods?
Fasting during periods is an individual’s choice for many reasons. However, mindful fasting, such as depriving food or drinks for a shorter time, staying hydrated, and eating nutrition-rich foods when you do eat, helps you stay healthy when fasting during periods.
- Why should I avoid fasting during my cycle?
It is an individual’s choice to avoid or continue fasting. However, your body experiences hormonal fluctuation during menstruation and fasting, which could potentially worsen hormonal imbalances, leading to symptoms like cravings, mood swings, bodily changes, cramps, and fatigue. It is recommended to listen to your body, count your period experience, and consult a healthcare professional if you’re unsure.
Sources :
Only my Health : Fasting On Your Period
Health Shots : Can intermittent fasting affect menstruation?
The Nutrition Clinic : Fasting for women on a regular menstrual cycle
