INTERMITTENT FASTING BASICS

HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

by Sheila Julson

Fasting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health.

“Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.”

Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides

There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ

unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life.

“Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

Planning for Success

The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women.

Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.”

When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking.

A common misnomer is that we must eat ketogenic or lowcarb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets.

Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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STRESS

in Today’s World

by Kat Dunbar

In today’s world, physical and emotional stress are a fact of modern life. Natural disasters, war in the Ukraine, the pandemic and general unrest are painting an uncertain picture of the future leaving many people facing higher levels of stress than normal. So, what is stress?

Stress is the body’s natural reaction to any difficulties that arise in our lives. It is actually healthy to experience some low-degree, short-term stress on occasion. However, unmanaged and chronic stress can negatively impact our health at every level. Women in particular are experiencing more stress now than ever before.

Many modern women have to balance work life with their personal life and take on numerous responsibilities between career and family. Women have multiple areas in which they “compete”: how they mother; how they look; the quality of their friendships; the quality of the work they produce. Then, they apply additional pressure onto themselves to do it all with great skill, precision and love. This balancing act can sometimes feel like there are just too many ways to fail and that is when self-doubt, low self-esteem, and self-criticism can come in. Increased blood pressure and cortisol levels, as well as lowered immune system function, can result when stress affects the body. When stressful periods are prolonged, the body can lose the ability to shut off the “fight or flight” response from the sympathetic nervous system (the alert that says something is wrong). This state of sympathetic overdrive can lead to more serious health problems such as autoimmune disorders, heart disease, diabetes, thyroid dysfunction and cancer.

In addition, stress is more likely to manifest as anxiety and depression in women. Women have a unique hormonal system that can cause them to react more emotionally and to become more easily fatigued. Dealing with the ever-changing physical stressors of shifting hormones puts additional strain on a woman’s nervous system. This can cause PMS, fertility issues, and more severe menopausal symptoms.

Studies show that acupuncture and Chinese medicine can significantly help reduce stress. Acupuncture targets the nervous, immune, cardiovascular and digestive systems to naturally heal the body and improve health. Acupuncture treatment often reduces cortisol levels and brings people immediate stress relief as they leave the clinic feeling calm, relaxed, or even euphoric.

Things you can do in your daily life to manage stress:

Take time for a hobby. Whatever you

enjoy – do more of that! Focus on doing something active for your mind and body. Inactive pastimes like watching television, or surfing the internet can actually increase stress overtime. Keep time spent on those passive activities to a minimum! Find ways to relax. Learn some tech-

niques or schedule some self-care. Yoga and meditation are examples of techniques that will help you to achieve an internal balance. Schedule yourself an acupuncture treatment, massage, or a facial to carve out some time just for you. Do not let the harried and hectic world get the better of you!

Change the way you view problems.

Look for silver linings and good news; make a gratitude list. If I ask a patient to “show me your hand” they often will show me the palm side, but do not think to look at the back of their hand. In the world nothing can exist that has one side only. This is the concept of Yin and Yang; nothing is only good or only bad – both exist in everything. Learn to pay attention to both, but put emphasis on the positive.

Connect yourself to nature; unplug and connect to energy outside of

yourself. Sit by a river and feel the water; walk barefoot in dirt or sand. If you are angry go out and face something – a mountain or the woods. Breathe out, remove negative energy and take in the positive. In doing this, you gain the perspective of playing a small yet vital part within the greatness of the universe. Eat healthy, balanced meals. Your

body needs good nutrition to help fight off stress. Avoid alcohol, caffeine, sugar, or junk food. But know that it is okay to indulge from time to time!

Engage in regular physical activity, especially cardiovascular things like

walking, swimming or biking. If you

do this outdoors in the fresh air and sunshine, it will be even more beneficial than going to a gym.

Encourage yourself to engage in

social activities. Build a support system. Stress can cause depression and sadness, making people close themselves off. So push yourself to go out, keep up with activities. Talk with friends, volunteer, or join a club.

Kat Dunbar, MSOM, L.Ac., is a licensed acupuncturist and Chinese herbalist specializing in internal medicine at New Jersey Natural Medicine located at 2424 Lamington Rd., in Bedminster. For more information, call 973-267-2650, email info@njnaturalmedicine.com and visit NJNaturalMedicine.com. See ad, page 17.