Ever since I underwent a challenging phase in my life, where half of my colon was removed and I underwent chemotherapy, I’ve been on a mission to reclaim my health. One practice that has become an integral part of this healing journey is intermittent fasting. As a woman over 40, I’ve discovered many benefits that have aided my gut healing and overall well-being. This is my personal story.
Stepping into the wellness world, one often encounters numerous strategies, each promising transformative results. It’s a landscape riddled with trends, some fleeting and others time-tested. Amidst this panorama, I stumbled upon a practice rooted not in modern fads but in ancient wisdom. It wasn’t just another checkbox on my health regimen; it became a beacon of hope and healing, especially after my body’s challenges over the last couple of years. Let’s delve into how this age-old practice of intermittent fasting became my modern-day savior.
Understanding Intermittent Fasting
At its core, intermittent fasting (IF) isn’t about starving oneself. It’s a strategic approach to eating, where you cycle between periods of eating and fasting. For me, the sweet spot lies between 12-15 hours of fasting daily. But what exactly happens during these fasting hours?
The 12-hour mark:
Reaching a 12-hour fast is more significant than you might think. After about 12 hours, your body exhausts its glucose reserves and starts to burn fat for energy. This process is known as ketosis.
But there’s more! Studies suggest that short-term fasting can boost metabolic rate by 3.6-14%. This can be particularly beneficial for women over 40 because our metabolic rate shifts downward as hormones fluctuate, eating habits change, and life gets in the way.
Beyond the 16-hour mark:
Although I typically don’t extend my fast beyond 15 hours, what happens as we push past 16 hours is worth noting. The body continues its ketosis process, and there’s an increase in the production of a protein called brain-derived neurotrophic factor (BDNF). BDNF is associated with improved brain function and a reduced risk of neurodegenerative diseases.
Moreover, after 16 hours, the body starts the autophagy process. This is a “self-cleaning” where the body’s cells remove damaged components. In the context of my chemotherapy, this self-cleansing became particularly relevant, helping to remove damaged cells and promoting healthier function.
The Gut-Healing Magic of IF
After my colon surgery and chemotherapy, my digestive system felt out of sync. Enter intermittent fasting. One of the standout benefits I’ve experienced is how IF has helped regulate my digestive system.
Research supports these gut-healing effects. A study published in the journal Cell demonstrated how intermittent fasting can enhance the gut’s protective mucus layers. Another study in the Journal of Nutrition showed that IF can improve gut bacteria diversity, fostering a healthier microbiome.
This was a game-changer for someone who had removed part of her colon. My digestion improved, my bloating reduced, and my overall gut health felt more balanced than it had in years.
Intermittent Fasting for Women over 40
Women over 40 face unique health challenges, including the onset or progression through menopause. How does IF play a role here?
- Hormonal Balance: Hormonal fluctuations are a hallmark of menopause. Intermittent fasting may help balance insulin levels, a key hormone in blood sugar regulation. Balanced insulin can mean fewer sugar cravings and more consistent energy levels.
- Bone Health: As we age, bone density can decrease. Some preliminary studies suggest that IF can help maintain healthy bone density.
- Mental Clarity: The dreaded “brain fog” many women complain of during menopause? IF, through the production of BDNF mentioned earlier, can help combat that, offering improved mental clarity and focus.
The Holistic Impact of Intermittent Fasting For Women
As my digestive system began to experience the benefits of intermittent fasting, I started noticing changes in other aspects of my health and well-being. Here are some of the broader benefits that I, and many women over 40, have observed:
Weight Management
One of the more publicized benefits of IF is its impact on weight. Increased metabolic rate and shifting the body’s energy from glucose to stored fat naturally lead to weight loss. For women over 40, managing weight can be an uphill battle due to hormonal changes and decreased metabolic rate. Intermittent fasting gave me an effective tool to lose weight and manage it healthily.
Enhanced Energy Levels
Initially, the idea of fasting seemed counterintuitive to having more energy. Wouldn’t eating less make me more tired? Surprisingly, I felt more energetic once my body adjusted to the fasting routine. The energy spikes and crashes that typically come after meals are gone. My energy levels were more stable throughout the day, which was a delightful and unexpected outcome.
Improved Skin Health
It wasn’t just the internal benefits I was reaping; the effects of IF also started showing on the outside. My skin began to have a more consistent glow. Some studies indicate that fasting can lead to better hydration levels in the body, and a balanced internal system often reflects externally. Plus, with the body in repair mode during fasting, it might be helping in the rejuvenation of skin cells.
Sleep Quality Enhancement
This was another unexpected benefit. My sleep quality improved significantly. This could be attributed to better hormonal balance, particularly the regulation of cortisol, the body’s primary stress hormone. Anecdotal evidence from others suggests that intermittent fasting can lead to deeper, more restful sleep, and I can vouch for this from personal experience.
Precautions and Personalization
However, while I have sung praises of intermittent fasting and its multiple benefits, it’s essential to understand that it’s not a one-size-fits-all solution. Here are a few things I learned along the way:
- Listen to Your Body: There were days when I felt my body needed more sustenance, and I adjusted my fasting window accordingly. It’s essential to be flexible and listen to your body’s signals.
- Stay Hydrated: During fasting windows, I consumed enough water, herbal teas, or other non-caloric beverages. This not only aids in the fasting process but also ensures that the body remains hydrated.
- Seek Medical Advice: Especially given my medical history, I was cautious and discussed my plan to start IF with my healthcare provider. If you’re considering intermittent fasting, especially with a complex medical history, it’s wise to get a professional opinion.
Embracing Wellness Over 40
My journey with intermittent fasting wasn’t just about healing my gut post-chemotherapy or navigating the nuances of health as a woman over 40. It was about embracing wellness holistically. Intermittent fasting became a gateway for me to pay closer attention to my body, understand its needs, and be proactive about my health.
Being over 40 isn’t the end; it’s a beautiful beginning to a phase where we have the wisdom to make better choices for ourselves. Whether through intermittent fasting, regular exercise, mindful meditation, or any other wellness practice, the key is finding what works for you.
To anyone reading this, especially my fellow women over 40, remember that it’s never too late to start on a path of healing and health. Your journey might differ from mine, but the essence remains self-care, self-love, and a commitment to well-being. I found my anchor in intermittent fasting; I hope you find yours, too.
