There’s a lot of buzz and confusion about what menopausal women should and shouldn’t eat. One topic that frequently comes up is fasting—specifically, whether eating within a limited time window each day or drastically cutting calories a few days a week can be beneficial.
While there is evidence suggesting that fasting can benefit the general population, particularly those who are less active or dealing with metabolic disorders, it is important to note that much of this research has been conducted primarily on men. Women are not simply 'smaller men'; our physiological differences mean that studies on men may not always apply to us. Increasingly, research is focusing on women and revealing different results. Factors such as our hormonal cycles and life stages significantly influence our energy levels and responses to nutrients and exercise, necessitating a more tailored approach to dietary and fitness recommendations.
The best way that I have found it to be to explained is by Dr Stacy Sims, a Womens Health expert, ' Women are more sensitive to energy restriction than men. A big reason why is kisspeptin, a neuropeptide that’s responsible for sex hormones and endocrine and reproductive function, which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition. It’s also more sensitive in women than men. When it gets perturbed, our sex hormones aren’t produced and released the way we need them to be.
Intermittent fasting disrupts kisspeptin expression. When our brain perceives we have a deficiency in nutrients, especially carbohydrate, we have a marked reduction in kisspeptin expression, causing appetite dysregulation, and can induce changes in the circadian rhythm of our hormones.
Now add exercise. When we layer exercise stress on top of the stress of denying our bodies fuel stress hormones like cortisol rise even higher. As you keep increasing that stress, it keeps your sympathetic drive high and reduces your ability to relax. Your thyroid activity is depressed, which messes with your hormones. Your body also starts storing more belly fat, and you may experience more menopausal symptoms.
5 tips for healthy eating for Women is to:
Eat regulary - 3 moderate meals and 2 snacks.
Eat in the morning don't have long breaks in between meals or snacks (every 2-3hrs).
Eat protein 30 minutes before or after a workout.
Eat low GI carbohydrates, heallthy fats and plenty of protein. Avoid sugar.
Drink plenty of water, especially first thing in the morning.
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