Intermittent fasting has become one of the most popular weight-loss methods in recent years. It is a dietary pattern that alternates between fasting and eating periods.

While opinions vary about its pros and cons, intermittent fasting generally does not directly affect the menstrual cycle. However, sudden changes in diet or daily routine can sometimes cause irregularities in the menstrual cycle. This does not necessarily indicate a health problem.

The effect of intermittent fasting on the menstrual cycle depends on several factors and varies between individuals. In this article, presented by Sara PopFit, we will dive deeper into the details.

The Relationship Between Intermittent Fasting and Menstrual Cycle

Intermittent fasting may influence the menstrual cycle in some women through its indirect effect on hormones that regulate menstruation, ovulation, and the reproductive cycle. Since these hormones are fat-soluble, their production can be linked to body fat percentage.

Factors That Influence the Effect of Intermittent Fasting on the Menstrual Cycle

• Type of intermittent fasting: Some fasting methods are stricter than others. For example, prolonged fasting windows like 18/6 or restrictive calorie diets (such as 2/5 or full-day fasts) can have a greater impact on hormone levels and menstrual health.
• Women’s health condition: Women with hormonal imbalances or very low body weight are more vulnerable to the effects of fasting on their menstrual cycle.
• Lifestyle: Poor habits such as lack of sleep, staying up late, and eating unhealthy foods can negatively impact menstrual health. Without healthy habits like good sleep and proper rest, intermittent fasting might worsen cycle irregularities.

Side Effects of Intermittent Fasting on the Menstrual Cycle

• Hormonal disruption: Excess stress or significant weight loss can affect the brain’s GnRH production, which regulates LH and FSH hormones. These control ovarian function, ovulation, and the production of estrogen and progesterone. Disruption may lead to delayed or missed periods.
• Delayed or missed periods: More common among women with low body weight or hormonal disorders. Usually temporary and reversible once fasting is adjusted.
• Irregular bleeding: Caused by hormonal imbalance due to strict fasting. This may lead to unexpected spotting or irregular periods.
• Worsening PMS symptoms: Hormonal changes from intermittent fasting may worsen premenstrual symptoms such as mood swings, headaches, and irritability.

How to Reduce the Side Effects of Intermittent Fasting

• Avoid starting any diet without consulting your nutritionist.
• Shorten your fasting hours if you experience fatigue or irregular cycles.
• Stop intermittent fasting if symptoms of low blood sugar or low blood pressure appear.

The Best Diet During the Menstrual Cycle

During your period, it’s best to focus on foods rich in iron, magnesium, vitamins, and fiber, while staying hydrated. Avoid stimulant-based diets.

Foods Recommended During Menstruation

• Fruits and vegetables: Rich in vitamins, antioxidants, and fiber (e.g., tomatoes, berries).
• Whole grains: Provide magnesium and fiber.
• Nuts: Packed with magnesium, vitamins, and minerals.
• Lean proteins: Chicken, fish, lentils, beans.
• Dairy products: Low-fat yogurt and milk for general health support.
• Water: Up to 4 liters daily.
• Dark chocolate: Helps reduce cramps.

Foods to Avoid During Menstruation

• Salt: Causes bloating and water retention.
• Caffeine: Triggers inflammation and poor sleep.
• Sugary and processed foods: Increase fatigue and mood swings.
• Alcohol and smoking: Should be avoided, especially during this phase.

The Best Type of Intermittent Fasting During the Menstrual Cycle

There is no specific fasting method designed for menstruation, but lighter approaches are more suitable. For example:

• 12/12 method: The simplest and most beginner-friendly plan, involving 12 hours of fasting and 12 hours of eating. Sleep counts as part of the fasting window. Focus on cycle-friendly foods and stay well-hydrated

Cases Where Intermittent Fasting Should Be Avoided

Intermittent fasting is not recommended in the following cases:

• Blood sugar regulation issues.
• Diabetes.
• Low blood pressure.
• Being underweight.
• Eating disorders.
• Use of heart, blood pressure, or diabetes medications.
• Pregnancy, breastfeeding, or trying to conceive.
• Women with irregular cycles or menopause-related issues.
   

Positive Effects of Intermittent Fasting on the Menstrual Cycle

When combined with healthy weight loss, intermittent fasting can improve menstrual health by:

• Enhancing growth hormone levels and fat metabolism.
• Improving insulin sensitivity and blood sugar control.
• Reducing oxidative stress and inflammation.
• Indirectly regulating hormones, which may reduce menstrual irregularities

The relationship between intermittent fasting and the menstrual cycle has both positive and negative aspects. However, for healthy women, the benefits often outweigh the risks. Prioritize your health and listen to your body. With the right approach, intermittent fasting can help regulate your menstrual cycle, reduce discomfort, and improve overall well-being.