Experts have long said that breakfast is the most important meal of the day. But what if a hearty meal first thing in the morning is not the best strategy for weight loss, vitality, and longevity?
That’s one of the ideas behind intermittent fasting (IF), an increasingly popular eating pattern that prescribes periods of consuming nothing but zero-calorie beverages. And it can be a real game-changer–especially for females in their senior years.
Let’s discuss intermittent fasting for women over 50, and how it can provide a faster way to fat loss, among other health benefits. But first, what is IF, exactly?
What is intermittent fasting?
IF is a flexible eating strategy that involves cycling between fasting and eating periods, prioritizing when you eat over what you eat.
Most people naturally fast overnight. IF simply extends this fasting window, ranging from a few additional hours to an entire day, depending on the method you choose.
During fasts, you can still consume zero-calorie drinks like water, coffee, and tea, as well as supplements. Some methods even include low-calorie foods during fasting periods.
Some popular IF methods include:
- 16/8 method: This involves eating within an 8-hour window each day, then fasting for 16 hours.
- The 5:2 diet: This pattern involves eating normally for five days a week, then limiting yourself to 500 to 600 calories on the two remaining days.
- Eat-Stop-Eat: This method involves fasting for 24 hours once or twice a week, with regular eating on the other days.
- Alternate-day fasting: This involves alternating between fasting and eating days.
- The Warrior Diet: This diet involves consuming minimal food during the day (for instance, raw fruits and vegetables only) and having one large meal at night.
While IF focuses on meal timing, it’s still important to eat plenty of high-quality proteins, healthy fats, and antioxidant-rich produce in your eating windows. This ensures adequate nutrition, helping to prevent chronic diseases.
So regardless of the timing, make sure the meals you do eat are balanced and nutritious.
Health benefits of intermittent fasting for women over 50
Intermittent fasting addresses a number of age-related health concerns for women over 50. Here are seven reasons to consider giving it a try.
Supports weight loss
One of the main reasons people try IF is weight loss–and studies show it can be very effective.
By fasting, you’ll likely reduce your daily caloric intake, which is the basis for most successful weight loss strategies. Research suggests the 16/8 method and the 5:2 diet may be particularly helpful–potentially even more so than conventional calorie-restricted diets.
Interestingly, many people also find that fasting reduces hunger pangs, allowing them to indulge less during eating windows. This may be due to fasting-induced hormonal changes, including decreased ghrelin (which stimulates hunger) and increased leptin (which signals fullness).
IF may also increase levels of norepinephrine, a hormone that signals fat cells to release fatty acids for energy, supporting weight loss efforts.
While individual experiences with IF can vary greatly, it has been linked consistently to weight loss–specifically, reduced abdominal fat. So if you’ve noticed your metabolism slowing down after 50, IF may be worth a shot.
Improves insulin sensitivity
Studies show IF can trigger changes in insulin, a hormone that plays a crucial role in metabolism.
Levels of this hormone drop significantly during fasting periods, which not only boosts the body’s ability to burn fat, but may help prevent conditions like type 2 diabetes by regulating blood sugar.
And IF’s ability to boost norepinephrine further maintains healthy blood glucose levels.
Fights cancer
Recent research suggests that fasting can lower the risk of cancer or slow cancer cell growth. This may be due to the fact that it:
- Regulates blood glucose
- Activates stem cells to regenerate the immune system
- Balances nutritional intake, preventing obesity
- Boosts the population of tumor-killing cells in the body
Studies on mice have shown that fasting can prevent or even reverse obesity and type 2 diabetes, both known risk factors for cancer.
Supporting this, a 2016 study found that combining fasting with chemotherapy could slow the progression of breast and skin cancers by increasing the production of cells that act as precursors to lymphocytes. Lymphocytes are white blood cells that infiltrate and help destroy tumors.
Promotes bone health
IF could also be helpful in supporting bone health. Experts suggest that fasting can trigger the thyroid to release hormones that promote strong bones and reduce fracture risks.
What’s more, IF induces autophagy, a cellular cleanup process that eliminates waste from the body while boosting antioxidant defenses. This is vital for the health and balance of bone cells, including osteoblasts (which build bone), osteocytes (which maintain bone), and osteoclasts (which break down bone).
Given these effects, IF could be particularly beneficial for women over 50, who have a heightened risk of osteoporosis due to changes in bone density.
Reduces the risk of cognitive decline
IF can also help women over 50 protect their cognitive health. Research suggests it not only improves brain function, but might even help reverse signs of cognitive decline.
Studies have shown that IF can:
- Improve memory
- Decrease the buildup of amyloid proteins, which are linked to Alzheimer’s disease
- Reduce brain inflammation
- Support brain autophagy, eliminating harmful protein clusters like amyloid-beta, an indicator of Alzheimer’s disease
Fights chronic diseases
IF may also lower the risk and/or symptoms of other chronic conditions, such as heart disease. Studies show that intermittent fasting can lower cholesterol levels and blood pressure–two key factors in cardiovascular disease.
Furthermore, some research suggests that IF can be helpful for people with autoimmune diseases like lupus, rheumatoid arthritis, and Crohn’s disease. Sufferers of these conditions have reported significant symptom relief through IF.
This is likely because fasting:
- Reduces inflammation
- Helps regulate the immune system
- Supports the body’s ability to repair cells
- Improves gut health
Studies show that IF increases the diversity and number of beneficial microorganisms in the gut by giving those organisms time to rest and repopulate between meals. This boost in gut health can have far-reaching, positive implications, reducing symptoms and occurrence of many chronic conditions.
May help you live longer
As mentioned above, IF reduces inflammation and activates autophagy, which can lead to improved overall health and, potentially, a longer lifespan.
Some key benefits include:
- Cell repair over creation: The body focuses on fixing existing cells instead of making new ones, which could help cells live longer.
- Genetic repair activation: Fasting increases the levels of certain proteins that help repair DNA, keeping cells functioning well.
One study even suggests that, when combined with other healthy lifestyle habits, IF slows the aging process, reducing biological age by over three years.
Getting started with intermittent fasting for women over 50
If you’re a woman over 50 and are new to IF, start gently–especially if you’re concerned about hunger or blood sugar levels. Begin with a 12-hour fast, and as you find your rhythm, gradually increase to 18 hours or more–depending on what feels right for you.
Pay attention to your body’s signals, as well. Feelings of fatigue or moodiness might mean it’s time to adjust your fasting method.
No matter which method you choose, considering all these benefits, IF could be an integral part of maintaining and improving your health and well-being as you age.
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