#171 - Don’t Do IF: Health Tips for Intermittent Fasting
Intermittent fasting tip number 40 is for those who are just getting started with intermittent fasting. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on when to avoid intermittent fasting. Learn more at Keep Calm and Run To The Best You!
Pregnant women, breastfeeding women, and children are not the right candidates for IF. It’s too important for nutrients to be consumed, and these 3 groups should not ignore their hunger pangs. Elderly people and those taking medication for conditions such as diabetes should not adopt an IF schedule without first consulting with a doctor.
Tip 40. Don’t do IF… (intermittent fasting)
Intermittent Fasting aka “IF” is a healthy and natural way to regulate your body’s digestion system and detoxify and restore the cells. Even though intermittent fasting is good for you, there are certain situations where IF is not recommended. There isn’t a person on earth who eats around the clock without a break, but there are people who should eat more frequently, for health reasons, and those people are not candidates for aggressive intermittent fasting methods. We are not sharing medical advice in this segment. Rather, we are sharing what we have personally experienced and the success stories that we’ve witnessed in the health community.
According to our latest health tip, you should not do IF…if…
You’re pregnant or breastfeeding
You’re still growing
You’re a senior citizen, perhaps
Don’t do IF… if you’re a new mommy
Let’s be honest about pregnancy. One of the best perks about getting past the nausea stage of the first trimester is that you can eat more calories and follow those erratic cravings. This is a rare opportunity where gaining weight is part of your health plan and there’s absolutely no guilt attached to this, so why not take advantage of the freedom?! Of course, there are foods that doctors recommend avoiding while pregnant, and if you have certain conditions like gestational diabetes and such, you may need to keep a special diet.
For the most part, this is not the time to restrict your diet. Those nutrients are going first to the baby so an expectant mother needs to consume more calories in order to get enough for both the baby and for herself. The same is true while breastfeeding. Nursing mothers need to eat more and stay extra hydrated so a new mommy should not adopt an intermittent fasting method. Besides, if you’re waking up all hours of the night to feed the baby, then who’s going to stop you from having a little snack yourself? Just be disciplined to balance your food groups and eat nutrient-rich snacks to keep your energy up. Limit your intake of junk food so you’re not filling up on empty calories or suffering with constipation, which for mothers, can be especially painful.
If you want to learn how “getting into shape” fits in with motherhood, check out Chris Ballard’s story! She is a mother of triplets who joined our running program at the age of 39 and she has been running with us ever since, from her first 5K to a half marathon. Chris has had an enormous influence on her triplet sons, one of whom went on to become the track star of his high school. She’s been featured in a local newspaper for her motivational impact and she’s been a faithful supporter to many other Run/Walk Club members.
Don’t do IF… if you’re not an adult yet
Once you reach adulthood and you’re finished growing, it’s typically healthy to restrict your eating window and experiment with different IF methods. However, children should not use intermittent fasting as a health or weight loss method. Kids are still growing and their mental and physical development is highly dependent on food intake. In the same way that a new mother shouldn’t deny herself food when hungry, a growing child or teenager also should not ignore a healthy appetite. While girls usually reach physical maturity in their early teen years, boys may continue growing well into young adulthood, some growing noticeably taller even after high school.
Kids should eat when they’re hungry. Are they always hungry when they claim to be? Also no. If you’re a parent, you know how quickly the hunger pangs change depending on what type of food is being offered. You also know that a growing kid needs to eat solid meals every day and a number of healthy snacks in between. Growth spurts and appetite changes will further complicate the eating schedule so it’s important to be flexible and ensure your kids have access to nourishing foods throughout the day. It’s perfectly fine to stop their food intake after dinnertime, and even limit fluids if there’s an issue with bedwetting or waking up through the night. Once again, if there’s a special situation due to a medical condition, your specialist may order a restricted diet for your kid but IF is not otherwise recommended.
(Maybe) Don’t do IF… if you’re a senior citizen
Now, this one is a “maybe” because it depends very much on the individual. Also, please do not be offended at the term “senior,” because if you’re a runner and a healthy eater, you probably do not feel like an old person! If you’re a healthy person over the age of 65, and you’re not regularly taking any medications, intermittent fasting is not likely to cause harm. In fact, there are senior members at Run To The Best You who swear by intermittent fasting as a method for managing diabetes and other conditions. Seniors also may find that IF has a positive impact on the quality of their sleep. IF is typically safe but you should proceed with extreme caution if you’re underweight, prone to dehydration, or taking medications.
Please consult with your healthcare provider if you are thinking about adopting an intermittent fasting routine past the age of 65. Even if you’re younger, but using medication, ask a doctor before making any major changes to your eating schedule. If some medications are taken on an empty stomach, it will damage the lining of your stomach and can even cause ulcers. “Delay, don’t deny” is a good method for IF but you should never delay the taking of your medicine or take it on an empty stomach. Be sure to discuss the risks with your doctor and present your IF plan to get your doctor’s professional opinion first.
At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.
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Coach Tadris Parker educates and motivates people at all levels of intermittent fasting and mindful eating.
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