I know that some of you enjoy intermittent fasting whilst others don’t and it is definitely easier for some than for others, depending upon your own personal “starting point”.
Intermittent fasting gives your liver a break from the constant onslaught of sugar and carbs that leaves it clogged and sluggish. Blockages are eliminated, and suddenly, it can turn fat into energy much faster, so you feel invigorated (and some even lose weight, although it’s not an objective I promote)! Additionally, fasting may help enhance the production and activity of certain enzymes involved in detoxification.
Research by exercise scientists has found that a balanced, diet including enough protein and low starch veggies that includes intermittent fasting helps release toxins in the form of PCBs from the body fat stores, in addition to enhancing heart health and reducing oxidative stress.
Other researchers have also found that after a few hours of fasting, the body starts to burn fat and break down cholesterol into beneficial bile acids, as if it were flipping a fuel-selector switch.
The liver, meanwhile, shuts down glucose production for several hours, lowering blood glucose levels. Instead of ending up in the bloodstream, extra glucose is used to repair damaged cells and make new DNA, which can help prevent chronic inflammation.
This is a huge consideration for all past the menopause for balancing blood sugar and preventing insulin resistance and fatty liver. Some studies suggest that intermittent fasting can help in reducing menopausal symptoms like hot flashes and night sweats.
Meanwhile, liver enzymes are activated and help in the creation of brown fat (the good kind, which converts extra calories to heat).
In a nut-shell, you’re enhancing your body’s ability to use fat as an energy source, and being more metabolically flexible allows you to shift back to burning fat faster after a meal.
Frequent eating, on the other hand, means the body keeps making and storing fat, enlarging both fat and liver cells. Take that too far, and liver damage can occur. Plus, the liver keeps right on making glucose and raising blood-sugar levels.
Note: If you are still having a period, you can fast in the first part of your cycle (days 1-10 usually) when oestrogen is building,
OEstrogen does really well with longer fasts, so during days 1-10, focus this providing you have no other illness to consider. These longer fasts will decrease inflammation and keep you feeling mentally and physically strong, which is perfect as you go into the next phase of your cycle.
Ovulation starts around the middle of your cycle. If you’re perimenopausal then oestrogen is at its peak during this time, and progesterone begins to increase slightly.
For days 11-15, you can still get all the anti-inflammatory and energy-enhancing benefits of fasting, but you’ll want to keep fasts no longer than 15 hours per day.
Progesterone makes it difficult to fast and can leave you feeling moody. If that happens, listen to your body and ease off. You will still be able to fast for approximately 13 hours without difficulty
If you´ve not tried the intermittent fasting yet, here are a few tips:
Getting started:
1) Begin by eating an early dinner and just avoiding food for a few hours before going to bed, then push the first meal of your day back by an hour or two.
2) Plan a post-fast meal. Include lean meat or fish, a vegetable, and maybe a fruit (but don’t load up on grains and starches). Avoid gorging; strive to eat as though you hadn’t fasted.
3) Schedule your fast for a busy day. Then you’ll benefit from not having to stop to find and eat food, and you’ll be distracted enough by your activities that you’ll be less likely to notice habitual urges to eat.
4) Use your break from food as an opportunity to enjoy pleasurable, low-key activities you might normally not make time for. A day without food can be a good time to settle the mind as well as the body.
How to handle cravings:
If you find yourself starting to crave food, go for a short walk; see if you’re still hungry afterward.
Put electrolytes into your drinking water.
Stay hydrated. Sip water or unsweetened herbal or green tea to minimise “empty stomach” sensations and support detoxification.
Distract yourself from “habit eating” by calling a friend or reading.
Avoid watching TV if it triggers you to eat.
Still hungry? Go ahead and eat your preplanned, post-fast meal. Initially, don’t get too attached to fasting for a precise number of hours.
I hope this helps and let me know how you get on!
