What should women over 40 pay attention to when doing intermittent fasting?

Intermittent fasting is a diet that divides the day into periods of eating and fasting.

According to health site Healthshots , for women, age can affect weight loss.

According to nutritionist Kejal Shah (India), there are many factors that affect weight loss in women over 40. Specifically, as they age, the body's metabolism slows down, hormone levels fluctuate, and muscle mass tends to decrease. In addition, they may have difficulty with intermittent fasting due to changes in insulin sensitivity, blood cortisol levels, and muscle recovery.

There are many factors that affect weight loss in women over 40.

However, according to Kejal Shah, intermittent fasting can still be effective for women over 40 if done correctly. It is important to adjust the fasting time based on individual needs, health status, and lifestyle. For those with health problems, it is advisable to consult a doctor before doing it.

Notes for women over 40 years old when doing intermittent fasting

Prioritize nutrient-dense foods: Each meal should include a variety of essential nutrients such as protein, fiber, healthy fats, and vitamins. This helps maintain muscle mass, energy, and prevent nutrient deficiencies.

Maintain stable blood sugar levels: Women over 40 should choose foods such as whole grains, beans and healthy fats. These foods help stabilize blood sugar levels and prevent energy drops.

Stay hydrated : During the fasting period, women over 40 should drink enough water, herbal tea or unsweetened electrolyte-rich water drinks to avoid dehydration.

During fasting, women over 40 should drink enough water.

Beware of hormonal changes: Women over 40 are often affected by hormonal changes during perimenopause or menopause. Do not fast for too long as it can cause stress and hormonal imbalance. In that case, intermittent fasting should be done 2 or 3 times a week.

Adjust fasting times based on activity level: After age 40, the body's rate of muscle recovery slows down. This can affect the results of intermittent fasting for women over 40. If you are participating in high-intensity training, it is best to align your fasting times with your post-workout meals to optimize muscle recovery and prevent muscle loss.

Get enough sleep: Lack of sleep can increase the secretion of hunger hormones, making fasting more difficult. Therefore, it is necessary to get at least 7-9 hours of sleep to regulate appetite and support metabolism.

Avoid overeating: Fasting for long periods of time can lead to overeating once the fast is over. To ensure you don’t overeat during the allotted time, eat a balanced diet with protein, fiber, and healthy fats. This can help control hunger.

Listen to your body: Women over 40 may experience fatigue, dizziness, or mood swings when intermittent fasting. Therefore, it is important to pay attention to these changes and adjust your eating schedule or switch to a gentler method.

Source: https://thanhnien.vn/phu-nu-tren-40-tuoi-nhin-an-gian-doan-luu-y-dieu-gi-185250207221050728.htm