WHAT ARE THE FASTING HEALTH BENEFITS FOR WOMEN.

This is a common concern among women, I’m going to summarise the findings not of a single study but of an Overview (summary of studies) titled ‘Role of therapeutic fasting in women’s health’ (2016), addressing specifically fasting and women’s health. 

CANCER

Breast cancer is considered the second most common cancer in the world.

Fasting and fast mimicking diet developed by Dr. Longo, have been shown as an effective tool in helping to reduce, slow down, even inhibit tumor growth.

Fasting has also been shown (in mice) to protect from the side effects of chemotherapy.

Recommended fasting time to prevent tumor growth would have to be above 24 hours. The study on mice involved a 48 hour fast.

REPRODUCTIVE HEALTH

Diet and reproductive health are closely tied together. The more extra weight you carry the more likely are you to suffer from increased menstrual problems and put your fertility at risk.

PCOS (polycystic ovary syndrome)  “is the most common endocrine disorder in women”

How can fasting help? Fasting helps with hormonal balance and with weight loss.

This study on PCOS states that mere 5% weightloss can improve menstrual cycle and fertility.

This is where fasting comes into play as the fastest and the most effective way to lose weight. Furthermore, the reduction in carbohydrates has also been mentioned as a helpful dietary change.

This study looked at 20 women with PCOS who fasted for Ramadan and compared the results with 20 women with PCOS who didn’t fast. What the results showed was a reduction in CORTISOL, the stress hormone, in the fasting group as well as increase in neurotransmitters which created positive mood environment. This is an important part of the puzzle simply because balancing stress hormones helps further balance sex hormones. Hormones affect each other greatly.

Remember this was a Ramadan fast which is a strict dry fast from sunrise to sun down for 30 days.

Lifestyle change which leads to weight loss in a safe way, without disrupting hormones or slowing down metabolism is considered the first line treatment in the majority of PCOS women who are overweight. 

Losing weight and improving hormone balance seem critical in improving women’s health, both can be simultaneously achieved with fasting.

MUSCULOSKELETAL HEALTH

This category includes disorders such as osteoporosis, osteoarthritis, rheumatoid arthritis (RA), and low back pain.

Fasting for 7–10 days has shown to reduce pain, stiffness, and dependency on analgesics compared to the controls in RA patients”

METABOLIC SYNDROME

As women age, particularly through menopausal years, we tend to be at a higher risk of cardiovascular disease, diabetes, increased abdominal body fat.

Intermittent fasting has been studied as the potential tool to reverse or prevent these issues.

Fasting improves insulin sensitivity and can be used as a tool to prevent diabetes. Unavoidably, reduction in (processed) carbohydrates is a must. This doesn’t mean you can never eat rice or bread again. Focus on increasing healthy fats and having adequate amounts of protein and probiotics in your diet instead of having the majority of your meals made from processed carbs.  

MENTAL HEALTH

Decline in mental health is especially prevalent in women undergoing menopausal transition.

Several studies looked at the effects of fasting and mental health. The findings show improved mood, reduced anxiety, reduced symptoms of depression, increased self-esteem and sense of calmness.

This study shows early onset of improved mood in fasting, specifically in days 2 -7. Some people claim to have experienced sense of euphoria. 

My longest fast lasted 6 days and I can confirm an increased sense of calmness and significantly reduced feelings of stress and anxiety. Not to mention the boost in confidence and self belief you gain knowing you are in control of your mind and body.  

CONCLUSION

fasting can be prescribed as a safe medical intervention as well as a lifestyle regimen which can improve women’s health in many folds.”

SOURCE:

Nair PM, Khawale PG. Role of therapeutic fasting in women’s health: An overview. J Mid-life Health 2016;7:61-4