Why I’m Not Sold on Intermittent Fasting: A Nutritionist’s Perspective
Intermittent fasting has certainly been the talk of the town lately! But, who is it appropriate for? If you are in states of chronic stress or feelings of anxiety, Intermittent fasting may not be the right plan for you. Here’s why:
What is Intermittent Fasting?
Intermittent fasting is a dietary approach that involves periods of fasting and feeding. While intermittent fasting has potential health benefits, it can also increase stress levels and potentially negatively impact the adrenal glands.
During periods of fasting, the body releases stress hormones such as cortisol and adrenaline as a response to the perceived stress of not eating. This stress response can increase cortisol levels and potentially lead to adrenal fatigue over time, particularly if intermittent fasting is practiced excessively or for prolonged periods.
Additionally, cortisol is involved in regulating blood sugar levels, and prolonged fasting can cause drops in blood sugar levels, triggering the release of cortisol to compensate. This can further increase stress levels and negatively impact adrenal function.
Furthermore, individuals who already have adrenal fatigue or other adrenal disorders may be particularly vulnerable to the negative effects of intermittent fasting on the adrenal glands.
Therefore, it is important to approach intermittent fasting with caution, particularly during periods of stress or adrenal dysfunction. Consulting a healthcare professional is recommended before starting any dietary approach, including intermittent fasting, to ensure it is safe and appropriate for an individual's health status and needs.
What Should I Do Instead?
During times of stress, it is important to prioritize proper nutrition to support overall health and well-being. While intermittent fasting may not be appropriate during periods of stress, there are several other nutrition strategies that can help support the body during times of stress. Here are some examples:
Eat regular, balanced meals: Eating regular meals throughout the day can help stabilize blood sugar levels, reduce stress hormones, and provide the body with the nutrients it needs to support physical and emotional healing. It's important to include a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats.
Stay hydrated: Drinking enough water can help support healthy digestion, brain function, and immune system function, which can be especially important during times of stress.
Limit caffeine and alcohol: While caffeine and alcohol can provide temporary relief from stress, they can also disrupt sleep and increase stress levels in the long run. Limiting caffeine and alcohol intake or avoiding them altogether may be beneficial during periods of stress.
Consider stress-reducing supplements: Certain supplements, such as magnesium, ashwagandha, and vitamin B complex, may help reduce stress and support adrenal health. However, it's important to speak with a healthcare professional before taking any new supplements to ensure they are safe and appropriate.
Overall, prioritizing nutrient-dense meals, staying hydrated, and minimizing the intake of caffeine and alcohol can all help support the body during times of stress. Additionally, working with a nutrition professional specializing in stress and trauma can help identify any areas of need. When we are stressed, we don’t metabolize as well. Think about it: if you are running from a tiger, are you going to stop and eat from the blueberry bush? Our metabolism and digestion changes to prioritize survival and speed. This means certain nutrients like glutamine and glycine get “robbed” in order to properly energize the body’s flight. When we are in flight, our body shifts priority to digesting quick sugars like refined carbs or “quick” carbs, rather than the denser molecules that have to be broken apart like proteins, fats, and minerals. This can create mineral deficiencies, as well as tissue deficiencies in mucosal areas like the intestines. Ever notice how your digestion or bowel habits change during stress? If you’ve been constipated for a long time, this might be your cue that it’s time to optimally nutrify your body for stress.
Get Help
Intermittent fasting can be a great option for a healthy individual looking to biohack and optimize. However, as a Trauma Nutritionist, I’ve seen the detrimental effects of diet gone wrong during states of prolonged stress or anxiety. Please do not undertake any new dietary plan without first talking to a nutrition professional that can help make sure it is the right option for you, and that all of your whole body nutrient needs are covered.
A nutrition appointment at ANMC can get you started learning what specifically your body needs on a cellular level. Your customized plan can then reduce the burden of stress at least as far as what to eat every day.
Please consider this instead of jumping into Intermittent Fasting until you learn if it is right for you. Click here to get started!
Amanda Plevell, PhD, MSCN, NMD, CNS, CNHP is a Board Certified Natural Medicine Practitioner and Clinical Nutritionist. Together with ANMC’s team of support professionals, she’s bringing the pieces of nutrition, the mind, and therapeutic ongoing relationships to the healthcare continuum. ANMC combines curated education programs with personalized plans that make it easy for anyone, anywhere to benefit from. Find out more here: anmcholistichealth.com
“Our unique offer fills in the gaps to complete your picture and provides a powerful therapeutic relationship for a complete whole health solution, because I know that our clients want to have all the pieces, education, and trust so that they can make informed decisions for themselves.”