Should women fast according to their period cycles?

A woman’s body undergoes several changes leading up to her menstrual cycle. As such, should she be fasting during that period when the body is known to require more carbohydrates?

Answering that question, integrative nutritionist Pooja Ajwani said, “There is a natural insulin spike one week before periods and many women also experience mood swings. Carbohydrates release good, happy hormones, making you feel satiated and promoting good sleep. As such, if you cut down on rice and chapati one week before periods, your mood is going to be all over the place.”

Is this true?

Experts agree that the body may crave carbs one week before periods. “So, it is important to have a balanced diet instead of fasting during this time. Doing so can leave you feeling hungry, spike your sugar levels, and make you feel like overeating — which can lead to weight gain. You may feel the urge to eat more carbs as it is satiating and promotes good sleep,” said Dt Varsha Krishna Gade, consultant dietitian and nutritionist, Motherhood Hospitals, Kharadi, Pune.

Adding, she said women should hence avoid fasting during periods and adhere to eating well-balanced meals consisting of all the vital nutrients. “Don’t experiment with your diet when your periods are approaching. Instead, eat regular meals — salad, dal, roti, sabzi, and a small portion of rice,” said Dr Gade.

When to fast?

Dr Anitha N, consultant obstetrics and gynaecology, gynaec laparoscopic surgery and fertility specialist, SPARSH Hospital, Bengaluru shared:

0-14 days: During the first 14 days of our cycle estrogen levels rise, which can increase insulin sensitivity. Fasting during this phase might be more effective for weight loss and metabolic health.

15-28 days: It would be advisable to reduce fasting intensity during these days because progesterone rises after ovulation, which can increase appetite and insulin resistance. Intermittent fasting can be taken up during this cycle, said Dr Anitha.

 

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Aligning fasting with the menstrual cycle can help in managing energy fluctuations.

“Many may even feel that fasting helps manage premenstrual syndrome (PMS) symptoms – bloating, stress, increased craving; optimise physical and mental performance, and leverage peak times for strength and endurance,” elucidated Dr Anitha.

Do you fast often? (Source: Getty Images/Thinkstock)

What to note?

Remember, each woman’s body is unique, and what works for one may not work for another. According to Dr Gade, fasting mindlessly can also impact one’s mood, and energy and lead to lethargy during periods. “It is better to follow good eating habits during menses and you will surely notice the difference as your energy levels will be high, and you will feel active,” said Dr Gade.

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