If Dr. Mary Claire Haver is new to you, I'd love to introduce her to you. She's the best friend and medical guru that you've ever wanted. Haver, a board-certified OB/GYN doctor, provides valuable information on medical and wellness to midlife women via social media.

Haver's new book The Galveston Diet will be released on January 10. Mark your calendars.

She is particularly a strong advocate of intermittent fasting, especially for women who are perimenopausal or menopausal.

First, a quick run-down on Intermittent Fasting

Intermittent fasting is a way of eating and fasting on a regular basis. Haver's conversation centers on a 16 to 8 pattern. This refers to a 16 hour fast and an eight-hour eating period. Other forms of IF include alternate-day fasting and periodic fasting.

The body converts what we eat into glucose which is our primary source of energy. After the glucose reserves run out, the body will turn to burning fat as fuel. This can help with weight loss but Haver stressed that it isn't just a weight-loss program.

Related: 10 Eye-Opening Tricks This OBGYN Wishes She Knew Before Perimenopause

Instead, IF can be used as a supplement to healthy nutrition and exercise. It can also increase metabolism and promote weight loss. Haver also cites numerous studies that have shown IF can lower the risk of developing heart disease or diabetes, preserve muscle mass and improve overall well-being.

What Are the Benefits of Menopausal Women Using It?

Menopause and perimenopause can bring about many physical and mental changes. This can make it seem overwhelming when added to the daily obligations. Intermittent fasting is a great way to fortify your body, build resilience to the annoying symptoms of menopause and improve your quality of life.

Haver explains each benefit of IF, and how it applies to women in menopause.

1. Heart Disease Risk is decreasing

Haver stated that heart disease is the leading cause for death in the world, even for women. "Not cancer."

She cites a 2018 study in Obesity in which researchers discovered IF benefits such as lower blood pressure, lower LDL cholesterol, and lower triglycerides among overweight and obese premenopausal women (but still middle-aged, aged between 40 and 51).

Haver points out that these results were only seen in obese women. Other women with heart disease risk factors, such as diabetes, may require intervention beyond diet changes.

2. Lower Risk of Diabetes

In 2020, a review of published research in Diabetes Spectrum collected studies that showed that IF can lower the risk of developing diabetes. It does this by decreasing insulin resistance and blood glucose levels.

Haver mentioned that after six months of intermittent fasting, obese women experienced significant decreases in insulin resistance.

3. More muscle mass

One study published in Obesity 2018 suggests that IF can increase lean mass retention (read muscle mass) when compared to a calorie-restricted dietary plan.

Haver stated that the traditional "less calories in, more out" diet can lead to faster muscle loss, which can cause a slower metabolism, leading to greater weight gain, something Haver calls a negative feedback cycle.

4. Resilience to Disease

Haver also refers to the research of Dr. Mark Mattson at the Johns Hopkins School of Medicine on the effects of intermittent fasting and cell function on the brain.

Haver explained that IF can increase our resistance to diseases by causing cells to undergo "just enough stress" to trigger physiological changes in order to make them more resistant to injury and disease.

5. Longevity increases

Haver explains that IF has been proven to increase longevity in animal models. Human research on IF is still limited as it is a new concept. However, animal studies have shown a significant improvement in quality and longevity.

Intermittent Fasting Might Not Be Right For You If...

There are some caveats to intermittent fasting. Intermittent fasting should be avoided by those with eating disorders.

Type 1 and certain types of type 2 diabetics should consult their doctor before beginning an IF program. This is a good idea for anyone.

Related: Silent inflammation may be the cause of your chronic pain or gut issues. Here's how to fix it

It's great, now how do I get started?

It sounds simple, and it is. Haver stated that intermittent fasting is just as evolutionary as breathing and sleeping.

"[Our bodies] were not evolved to have food available 24/7. Our bodies were not designed to have food at all times. It is more natural to eat fast from time-to-time than to have food available 24 hours a day.

IF is also affordable, doesn't require extra equipment or apps, and can be adjusted to suit your needs. There is no set time for you to fast and eat 16 hours a day. Haver says, "The only program that will work is the one that works."

Haver advised taking it slow. Push back your fasting time after you wake up in half-hour increments. This will allow your body to adjust. It took her six weeks to get fasting-adjusted.

Limiting your food windows may cause discomfort, but the mental, physical, and emotional benefits can be well worth it.

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By: M. Davis-McAfee
Title: Why You Should Be Intermittent Fasting Before And During Menopause (And When You Shouldn’t)
Sourced From: www.suggest.com/intermittent-fasting-perimenopause-menopause-benefits/2713207/
Published Date: Mon, 09 Jan 2023 12:45:00 +0000

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