Go Forth And Fast (if it’s right!)
Though these options may sound overwhelming, we hope this context helps your consideration and understanding of fasting. It’s one of the quickest ways to detox, rejuvenate the body, and reboot the metabolism to increase fat burning. Summer is often a great time to start, considering the warmer temperatures and lighter food cravings. Here’s a little more information from our team before you choose to fast and we recommend consulting your physician and listening to your body throughout the process.
Can Anyone Fast?
Is fasting safe in seniority? While anyone, at any age, should consult a doctor before starting a serious fast, this is especially true in cases for the elderly. Fasting can be dangerous when your body is not up for the task. If you suffer from any chronic illness or other general health issue, it’s generally inadvisable.
Although it’s different for each individual, certain groups of people should not fast. According to studies: those who are pregnant or breastfeeding, children under 12, anyone with a history of eating disorders, shift workers, and people who take medication with food at regimented times should think twice and maintain their regular diet.
It’s between you and your doctor whether fasting is a safe and smart option, but for the elderly who seem to be in good physical health, fasting can be a great way to stay on course for overall wellness and even assist in longevity.
Those with eating disorders can have multiple symptoms including the severe restriction of food, food binges, or behaviors like vomiting and over-exercising. Common purging behaviors include forced vomiting, fasting, laxatives, diuretics, enemas, and excessive exercise. Around 14% of U.S. adults have admitted to using fasting as a means to control weight gain, but an unknown percent of these people have anorexia, which is compulsive fasting in order to drop weight they cannot afford to lose. They have an intense fear of gaining weight, even when severely underweight.
Although eating less a couple days a week can be beneficial for you, health experts are becoming concerned that for some people, fasting might be a rebrand of or entry to eating disorders. Get in touch with your motivations for fasting before you choose to do so and contact a doctor to discuss if it’s a mentally healthy option for you. If you’re struggling with an eating disorder, stay away from fasting for now.
Are There Any Negative Side Effects to Fasting?
Harmful effects of fasting can include dizziness, headaches, muscle aches, weakness, fatigue, and low blood sugar. Also, extensive fasting can lead to anemia, weakened immune system, liver or kidney issues, or irregular heartbeat. After fasting, you may experience an overwhelming urge to overeat because appetite hormones and hunger centers in your brain go into overdrive when deprived of food.
Leptin is a hormone manufactured by fat cells and fundamental when it comes to controlling your appetite. It’s an appetite-suppressing hormone that tells your brain when the body has sufficient supply of stored fat, with higher levels means more body fat. Also, leptin can vary based on when an individual last ate and how much sleep they get.
Ghrelin, another hormone, is known for its ability to increase appetite by giving the brain hunger signals. Individuals with more and often intense hunger pains are more vulnerable to overeating. Ghrelin originates in the stomach and then sends hunger signals to the brain, with lower levels means more body fat.
Other effects include vitamin or mineral deficiencies, muscle breakdown, diarrhea, and if you repeatedly go on fasts or the longer you stay on a fast, risks can be more severe and complicated. Specifically related to intermittent fasting, side effects include hunger and cravings, constipation, bloating, nausea, irritability, bad breath, dehydration, and sleep disturbances.
Fasting Fast Facts and FAQs
There are so many questions when it comes to fasting. Here are a few more FAQs to explore and guide your own research.
Q: Can I exercise while intermittent fasting?
A: In short, yes. According to Prospect Medical, hormone optimization is critical to weight loss and muscle gain which occurs from the combination of fasting and exercising. Counting those calories isn’t everything! Plus, exercising on an empty stomach boosts benefits. Wake up and go on a run or do some light weight lifting because you’ll burn stored fat rather than freshly digesting food from the day.
Q: How can I manage hunger or cravings while fasting?
A: Feeling hungry is natural when starting to fast but your body will adjust. Here are some ways Dr. Kellyann Petrucci on Dummies suggests you distract yourself but stay productive while fasting: 1) Drink a lot of water, 2) Drink coffee or tea, caffeine to help to suppress hunger, 3) Focus on chores, work, or hobbies, 4) Meditate, 5) Walk, lightly exercise, or play a game.
Q: How should I start eating again after fasting?
A: Post-fasting isn’t an excuse to eat an exorbitant amount of unhealthy foods. Don’t diminish the potential benefits and results of your fast! As you start to eat again, try these tips from The Nest as you focus on breaking your fast slowly with hard-to-digest foods. Vegetable and fruit juices and servings are best for your first post-fast days, and then you can start to introduce whole grains like brown rice and oatmeal. By the fourth day post-fast, try some nuts or beans, and the next day add back low-fat dairy and proteins.
Q: How can I make fasting more effective?
A: Here are some things to keep in mind to make your fasting more effective: 1) Create fasting goals, 2) Give yourself time to adjust, 3) Prepare healthy meals or snacks (could be post-fast), and 4) Figure out how many calories you need for each day. Also note that what makes your fast effective will vary based on the type of fast you choose.
Q: Can I drink liquids while fasting?
A: Yes. Water, coffee, tea, and any non-caloric beverages are okay to drink. Adding sugars to coffee or tea isn’t recommended, but small amounts of milk or cream may be okay depending on the way you are fasting. Coffee is particularly beneficial because, as mentioned, it can dull hunger. It’s recommended to drink water during an intermittent fast to stay hydrated. According to Healthline, other calorie-free drinks to keep you hydrated include unsweetened tea, flavored water, sparkling water, and lemon water. Bone broth may also be an option depending on the strictness of your fast.
