Intermittent Fasting For Older Women

Intermittent Fasting for The Aging Woman

Intermittent fasting information, plans, guides and programs are everywhere we look right now. The question of intermittent fasting for the aging women over 50 or 60 is yet another layer of what may be considered a health benefit by some, a passing diet fad by others.

They say the only constant in life is change itself, and there’s nothing that exemplifies this more than our general fascination—and participation—when it comes to fads. From the fleeting and often bizarre ones such as mood rings, digital pets, and bell bottom jeans, to the more modern and evolved types like the spike in sustainable fashion and ethical apparel, we’ve all been drawn to these pastimes by popular demand. And while some phases may have existed only for a short while, there are definitely others that are made to last.

Enter diet trends. While some of the more popular crazes rightfully sound too good to be true, like diet pills that promises to reduce fat overnight or juice cleanses that boast amazing results when they really do more harm than good, others that have emerged in recent years have actual evidence to back up their claims with studies that prove trying them out will make a positive difference.

This is where intermittent fasting (IF) comes into the picture. It’s an incredibly favored eating strategy that is known to have many benefits and is designed to be done by people of all ages. If you’re curious about the mechanics behind IF and how it could potentially help you deal with certain health issues and allow you to reach your fitness goals, keep reading for an introduction to the science behind it.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. Instead of restricting which foods you eat which is typical of a more traditional diet, this strategy focuses on when you should eat. Doing so will restrict the number of calories that you consume on the daily and will contribute in moving your weight loss journey forward.

The best part about starting IF is that it’s incredibly flexible in terms of the schedules for eating and fasting. Some people choose to follow an approach known as the alternate-day fasting, in which you eat normally every other day and then consume only 25% of your average caloric intake on the others. For example, if you should be consuming 1,500 calories a day in order to lose weight, you do so on Monday, Wednesday, and Friday, and for the rest of the week, you have one 375-calorie meal per day.

Other people prefer to section off their eating patterns based on the hours in a day. The 16:8 approach is the most universal one, and it’s when you fast for 16 hours in a row and then eat normally within an 8-hour period. The timeline can be of your choosing, such as from 11 AM to 8 PM, 9 AM to 5 PM, and so on. Another common one is the 12:12 window, where you fast for 12 hours and then eat for another 12. This schedule is most recommended for beginners, as it’s very similar to the timeframes in which people normally eat.

Intermittent fasting for older women may require easing into the process and experimenting with what works best for you. Everyone is structured differently, and the most important thing to consider is that you must be consistent in order to see results.

How Does It Work?

Some believe that IF works for them because the limited eating window will clearly lessen the amount of calories taken in on the daily and going on a calorie deficit is one method guaranteed to contribute to weight loss. While practicing intermittent fasting, you might find that instead of being able to eat 3 full meals, you only have time for 2 meals and a light snack. Doing IF will also make you more mindful about the food you consume and will result in a reluctance to waste the chances that you do get to eat on food filled with processed carbs and empty calories. In addition, the intake of regular meals will leave you feeling full for much longer which also prevents the urge to snack.

Benefits of Intermittent Fasting For Women Over 50

Intermittent fasting comes armed with a whole host of benefits, many that have research and testimonies to back them up (Check out this Harvard Health Letter). Of course, it includes weight loss, but what some people might not be aware of is that practicing IF will also do quite a lot for the hormones that your bodies produce.

Intermittent fasting reduces the insulin resistance that lowers the blood sugar and fasting insulin levels by 20-30%, which can protect you against type 2 diabetes. Studies suggest that IF decreases the markers on inflammation, which is a key, factor behind many chronic diseases. Intermittent fasting also lessens the “bad” cholesterol that leads to heart problems.

Aside from helping you feel better physically, IF also provides a more healthy mindset. It amps up brain hormones that aid in the growth of new brain cells which fight against Alzheimer’s and enhance clear thinking. Those who have been practicing IF for quite some time will also report a spike in their vitality levels, as fasting allows the mitochondria of our cells to produce energy more efficiently and remain in their youthful state.

For those who struggle with menopause, it’s possible intermittent fasting may come with benefits.

• Women over 50 deal with matters such as lower muscle mass, difficulty sleeping, slower metabolism, and joint pain. Periods of fasting affect the way the body produces hormones that help with bone minerals like calcium and phosphate, and may result in prolonged bone health.
• IF can also lessen the symptoms of arthritis and lower back pain.
• Another added benefit is that IF is known to be effective in cutting down belly fat, which is a concern for many older women. The loss of belly fat helps reduce the chances of developing metabolic syndrome, a collection of health problems that increases menopausal and post-menopausal women’s risk of heart disease and diabetes.
• Other women also claim that doing IF improves the mood swings and self-esteem issues that tend to accompany menopause.

Should You Try It?

As with any type of diet, consult with your physician before getting on board. There is a multitude of positive feedback regarding intermittent fasting for the older women, but it may be a good idea to stick to a modified version at first as you slowly work your way into a more steadfast regimen.

If you’re the type of person who needs to eat more frequently because of metabolic disorders or any prescription medication that you’re currently on, consult with your physician about the proposed changes in your eating habits so you’ll be able to properly assess if it’s right for you. This especially goes for those with existing conditions such as diabetes and low blood sugar. Always get a second opinion before trying anything new.

It works because those who practice it tend to find it fairly easy to adhere to and there are no hard and fast rules. If you have had a hard time losing weight in the past, then intermittent fasting might be the perfect means for you to get rid of excess fat while still maintaining normal energy levels and ingesting the right nutrients.

Conclusion

Fads may come and go, but the ones that are meant to last you a lifetime are chock-full of benefits that really drive home the importance of branching out and getting the most out of every new experience. It’s never too late to get in shape and do what’s right for you, so make sure to listen to your body and the rest will follow.