Bhanushali Sonali Suresh Tara
Fitness Expert
The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.
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Patient's Query
Hi doctor,
I am a 40-year-old woman who usually experiences heavy menstrual bleeding, and I have heard about intermittent fasting as a method for weight loss. I am curious to know if intermittent fasting could potentially impact my menstrual cycle or worsen my existing symptoms. Could you provide insights into whether adopting an intermittent fasting routine might be suitable for someone in my situation? Additionally, I would like to understand any potential interactions between intermittent fasting and hormonal balance. Considering my heavy menstrual bleeding, I want to ensure that any lifestyle changes I make will not exacerbate my current health concerns.
Please advise.
Hello,
Welcome to icliniq.com.
I read your query and understand your concern.
You might be experiencing pre-menopausal symptoms; follow these guidelines. While intermittent fasting is not harmful, avoid making sudden dietary changes. Start incorporating healthier options to address any imbalances. Additionally, you have not specified the cause of your heavy bleeding; is it due to PCOS (Polycystic Ovary Syndrome), cyst formation, or pre-menopausal symptoms?
1. Prioritize fresh fruits and vegetables. These nutrient-dense foods provide fiber, vitamins, minerals, and antioxidants, supporting gut health.
2. Introduce low-fat dairy during menopause to alleviate knee and back pain. Milk, yogurt, and cheese offer essential nutrients like calcium, phosphorus, potassium, magnesium, and vitamins D and K.
Tip: Enjoy low-fat yogurt with granola or fruit, or indulge in cheese and nuts for a satisfying snack.
3. Alleviate stomach discomfort and prevent constipation with whole grains, known for various health benefits, including reducing the risk of cancer, heart disease, and osteoporosis.
Tip: Opt for whole grain options such as whole grain atta, brown rice, or quinoa instead of their white counterparts.
4. Understand that all fats are not equal. Incorporate healthy fats from sources like fatty fish, flax seeds, chia seeds, and avocados to aid nutrient absorption and potentially reduce menopausal symptoms.
Tip: Include chia seeds in smoothies, add avocado to sandwiches, or consume fish twice weekly.
5. Emphasize quality protein in your diet to maintain muscle mass and bone strength during menopause. Sources include beans, wild salmon, eggs, and Greek yogurt.
Tip: Consult your doctor about your protein needs to ensure you're consuming an appropriate amount.
6. Minimize intake of processed foods high in salt and refined sugar, as they can negatively affect bone density and contribute to weight gain.
Tip: Prepare meals and snacks in advance for convenient, healthy options.
7. Stay physically active, as regular exercise offers numerous health benefits during menopause.
Please be mindful of any food allergies when considering these suggestions.
Feel free to follow up if you have any further questions.
Thank you.
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