Nutrition can make a BIG impact on your period health. How you are fueling your body and the amount of essential nutrients you are getting through diet can make a big difference in a variety of different essential hormone pathways.
When looking at reasons for low thyroid function, painful cycles, PMS, and other hormonal concerns, we should always be assessing diet and lifestyle to see if someone is getting the building blocks they need for healthy hormone production and clearance. And in some cases, even with a good diet you might not be getting everything you need which is when it might be appropriate to bring in targeted supplements.
A number of stereotypes are frequently associated with periods, including feeling lethargic, sobbing, eating chocolate, and a general need for comfort. The key to truly feeling your best may lie in providing your body with the nutrition it requires during menstruation.
Regular menstrual cramps and agony may make it difficult to function normally and also affect one’s mood. Menstrual pain negatively affects a person’s ability to function efficiently, their attitude, and a variety of other aspects. The foods that one eats have an impact on menstrual pain in addition to one’s exercise regimen and lifestyle.
Dealing With Period Cravings
In order to influence hormone production and secretion, nutrients from the diet directly affect the gut and the brain system. Your diet during periods, how much you eat, and how frequently you eat all have an impact on the health of your hormones as well.
Period cravings are totally normal and natural. However, munching on anything could keep you from achieving your health goals. Swapping out what you crave during your periods for healthier alternatives can help your body get what it needs without making you feel worse. Here’s a few options of food to eat during period and their associated nutrients.
Food To eat on around Period Time
Focus on the following nutrients during menstrual cycle: –
Iron: – Beans are a rich source of iron and an excellent option for period time foods. Consuming beans is crucial for the healthy production of hemoglobin, a red blood cell protein that transports oxygen throughout the body. Iron supports blood building, which is essential after losing blood during cycles.
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Vitamin B12: – Vitamin B12 is found in abundance in cashews. It is crucial for maintaining hormone balance, as evidenced by the fact that many diseases linked to hormone imbalances are also linked to vitamin B12 deficiencies. For females who have frequent or lengthy periods, these minerals are especially critical. Moreover, vitamins B2, B6, and B12 can have an adverse effect on reproductive outcomes through altering reproductive hormones. Vitamin B6 is especially found to help reduce mood associated PMS.
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Magnesium: – When it comes to choosing the best food during periods, avocados are an excellent pick. They are filled with the goodness of magnesium aiding in relaxing the uterine smooth muscles (menstrual cramp). The diet can include chocolates, nuts, flaxseeds, pumpkin seeds, and green leafy vegetables.
Zinc: – As a cofactor for estrogen and progesterone receptors, zinc is employed to deal with menstrual cramps and discomfort. Both of which could be reduced by the ingestion of zinc. It is essential for thyroid hormone production and testosterone. There’s plenty of zinc found in seafood like oysters. Other options for food to eat during period are pumpkin seeds, grains, beans, and legumes.
Calcium: – Yoghurt is one of the calcium-rich meals to eat on your period. The functional role of calcium in the treatment of menstrual discomfort symptoms. The nutrient relieves water retention and behavioral changes during the premenstrual phase. Calcium-rich foods include almonds, yoghurt, ragi, Channa, paneer, drumsticks, and seeds.
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Omega 3 Fatty Acids: -The body’s inflammatory chemical, prostaglandin, which causes headaches and cramps, is counteracted by diets high in anti-inflammatory omega-3 fatty acids. Eggs are one of the major sources of Omega-3 fatty acids. However, it can also be found in fish, walnuts, flaxseeds, and soy.
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Fibre: – The amounts of estrogen are reduced when you consume fibre rich food, which considerably lessens menstrual cramps. Other fibre-rich foods include oats, whole grains, and sprouts. Therefore, limiting processed foods and incorporating nutritious foods rich in micronutrients can assist in relieving menstrual discomfort.
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Folic Acid: – Citrus fruits like grapefruit, citron, and sweet orange contain plenty of citrus fruits to maintain a healthy lifestyle. This nutrient aids in overcoming anemia and menstrual cycle maintenance.
So, these were some of the best foods for menstruation. In particular, magnesium, folic acid, and iron are essential nutrients for the female body. They are crucial for the production of blood, balancing blood loss and relieving menstrual cramps.
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CONCLUSION
In conclusion, our period diet significantly affects every aspect of health, including our menstrual cycle and symptoms. You can try a few iron rich dishes to increase your iron level, which will ultimately ease your menstrual cycle issues.
Along with the food to eat in periods, we also advise you to steer clear of several others that may be making your cramps worse. You can also give some workouts a try to see if they can ease your period cramps or affect your health during menstruation in a positive way.
Stress, Deadlines, Stuck in traffic, Examinations, Workload and having too much to do in life. But not enough time to do anything. Most of us are familiar with these kinds of daily stresses that get our heart racing, breath quickening, and stomach-churning. These can promote the consumption of highly palatable foods, or junk foods, which influence gut bacteria to thrive. Stressful life events are associated with the onset of symptoms, including inflammatory bowel disease (IBD), Irritable Bowel Syndrome (IBS), Gastroesophageal reflux disease (GERD), and Peptic ulcer disease.
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In this paragraph it is shown that there’s a strong connection or link between the gut, which refers to the gastrointestinal tract, and the brain. Firstly, Stress and depression can reshape or alter the gut bacteria’s composition. Secondly, they release metabolites, toxins, and neuro-hormones that can affect appetite, mood, or sleep habits, reducing inflammation in the body. Thirdly, these can contribute to depression, affecting cognitive function and response to stress.
We might already eat a lot of Gut-friendly bacteria called probiotic foods, in our diet such as yogurt or kimchi. Some people take a daily probiotic supplement to reap their potential benefits. However, it is also important to know how to improve digestion and stress issues naturally at home.
There are a few simple ways in which you can improve digestion which include:
Physical exercises (including Yoga),
By adopting eating healthy food and hydrate yourself,
Including few probiotic drinks in your diet such as Buttermilk, Simple milk kefir, Coconut water Kefir, Apple cider vinegar drink, Probiotic vegetable juice. Probiotic foods such as dosa, idli and rice kanji, and healthy mood-boosting foods, dark chocolate, banana, berries, nuts, and seeds, etc.
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In conclusion, we can say that Probiotics have promising potential treatment for depression, to prevent intestinal problems linked to chronic stress and other mental health conditions.
Polycystic ovarian syndrome (PCOS) is additionally referred to as Polycystic ovarian Disease (PCOD). Polycystic ovarian syndrome (PCOS) is a common problem among teen girls and young women. Almost 1 out of 10 women has PCOS/ PCOD. It’s becoming more common due to increased awareness and therefore the global increase within the prevalence of overweight and obesity. It’s also a heterogeneous disorder, that has been difficult to define because there is no single abnormality or diagnostic test that defines the syndrome.
PCOS/ PCOD is the most common endocrinopathy in reproductive-aged women and ovarian disorder related to excess androgen in women affecting 6 – 21% (depending on the applied diagnostic criteria) of this population worldwide. It has associations with metabolic syndromes, psychological mentality, and reproductive organs in women.
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What is PCOS/PCOD?
Polycystic ovary syndrome is a hormone imbalance which will cause irregular periods, unwanted hair growth, and acne. PCOS begins during a girl’s teen years and this can be mild to severe.
The Rotterdam 2003 criteria define PCOS because the incidence of any two of the three key criteria, namely, oligo-ovulation and/or anovulation, excess androgen activity, and polycystic ovaries.
Do you need to know about PCOS/PCOD? Do you want to have a healthy lifestyle? This article will surely help you!
PCOS/PCOD TIP: Diet and lifestyle play a important role in the development of PCOS/ PCOD and their modification remains the primary line of treatment. Follow a balance diet. Your body needs adequate amount of carbohydrates, protein, and fat.
The resulting complex of physiological dysfunction produced by interrelated metabolic and hormonal factors predisposes patients with PCOS to different complications like endometrial hyperplasia and cancer, cardiovascular disease (CVD), miscarriage, and acanthosis nigricans (AN).
The complications increase the burden faced by patients, besides affecting social and emotional wellbeing, especially in adolescents, who are under the impression of being afflicted by a ‘disease’.
Diagnosis of PCOS/PCOD
The syndrome may be diagnosed if a minimum of two of the subsequent are present:
Oligomenorrhea or amenorrhea is related to decreased ovulation. PCOS/ PCOD is that the most commonest explanation for anovulatory infertility
Hyperandrogenemia or clinical features of androgen excess, within the absence of other underlying disease states
Abnormal ovarian ultrasound with 12 follicles in each ovary each having a diameter of 2 – 9 mm, or increased ovarian volume
Increased LH with increased LH/FSH ratio.
The symptoms of PCOS/PCOD:
PCOS is characterized by hyperandrogenism and/or chronic anovulation which can manifest with a range of symptoms (e.g., hirsutism, acne, oligomenorrhea, and infertility) and is associated with increased risk of cardiometabolic disease, including hypertension, dyslipidemia, insulin resistance (IR), and type 2 diabetes mellitus (T2DM).
Absent, infrequent, or irregular periods
Excess hair (hirsutism) particularly on your face, chest, and stomach
Genetics, hormones, and lifestyle factors all play a role in PCOS/ PCOD. Women with PCOS/ PCOD are 50% more likely to have a mother, aunt, or sister with PCOS and the condition is more common in women of Asian, Aboriginal, and Torres Strait Islander and African backgrounds.
Treatment for PCOS/PCOD
Treatment for PCOS/PCOD includes insulin-lowering drugs, anti-androgen therapy, oral contraceptives, and the implementation of lifestyle changes, including weight loss if necessary. Weight loss, accompanied by an increase in insulin sensitivity (Si), has proven to be a successful treatment for the metabolic and hormonal abnormalities characteristic of the PCOS population/ PCOD.
Treatment of polycystic ovary syndrome is individualized based on the patient’s presentation and desire for pregnancy. For patients who are overweight, weight loss is recommended. Clomiphene and letrozole are first-line medications for infertility. Metformin is the first-line medication for metabolic manifestations, such as hyperglycemia. Hormonal contraceptives are first-line therapy for irregular menses and dermatologic manifestations.
Nutrition Goals for Improving PCOS/PCOD
Eat a diet rich in fruits, vegetables, whole grains, low-fat dairy, and beans.
Eat protein-containing foods such as lean meats, poultry, and eggs, with meals and snacks to add fullness and help manage blood sugar levels.
Select foods high in omega-3 fatty acids. Examples include fatty fish (salmon, mackerel, herring, sardines, and albacore tuna), seeds (flax seeds, chia seeds), oils (canola, olive, peanut), and nuts (walnuts).
Limit simple sugars and refined carbohydrates such as white bread, pasta, rice, and sugar in beverages and desserts.
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Tips for a Healthy PCOS/PCOD Lifestyle:
Eat a colorful variety of fresh fruits and vegetables every day to get a wide range of protective nutrients.
Choose whole grains which can lower insulin resistance.
Consume dark leafy greens. These foods are rich sources of fiber, vitamins, and minerals.
Limit sugar-sweetened beverages and foods like desserts. High sugar content in the diet increases insulin resistance.
Engage in moderate or vigorous-intensity aerobic activity on most days of the week for weight loss and maintenance. Remember to check with your doctor before beginning a new exercise program. Athletes with PCOS have specific needs and are advised to seek the assistance of a dietitian for a personalized eating plan.
Lifestyle Modification and PCOS/PCOD Lifestyle
Lifestyle is closely related to the physical and mental health of people and is effective in the onset or development of many diseases including PCOS/ PCOD. Obesity is also a major factor in the incidence and intensity of PCOS/ PCOD. Obesity aggravates the clinical presentation of the disease in terms of both fertility and metabolism. Women with PCOS/ PCOD have shown 30-40% progression to type 2 diabetes (T2D), adipose tissue dysfunction, abnormalities in lipid metabolism, and body fat distribution. There is no definite treatment, hence women with PCOS/ PCOD are treated on signs and symptoms. The most common medication include oral contraceptives (OCPs), antiandrogen topical medication, and gonadotropins. Low fat, hypo-caloric-dash diet, and exercise have shown a 5% improvement in women with PCOS/ PCOD with reduction of IR, triglycerides, and VLDL.
Long-term lifestyle modification is mainly common to overweight women with PCOS/ PCOD. A weekly or monthly intervention of an obstetrician/gynecologist, psychiatrist, dietitian, and fitness professional helps in restoration of ovulation (60/67 previously anovulatory women), improvements in pregnancy (52/67), and reduction in miscarriage rates (75% preintervention to 18% post-intervention).
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Nutrition and Lifestyle Modification
Studies revealed that lifestyle modification consisting of weekly/biweekly group meetings with monitoring by a dietitian and exercise physiologist and individualized nutrition plans and exercise plans (150 min/week). While significant reductions in androgens occurred only for the combination of metformin and dietary advice, significant weight reductions occurred for both lifestyle treatment and lifestyle treatment with metformin (850 mg twice daily). It provides good evidence that long-term adoption of these principles in a primary healthcare setting will help reduce the risk of IGT and type 2 diabetes, and aid in the long-term management of reproductive fitness in women with PCOS/ PCOD.
Learn and practice “mindful” eating. This means eating is necessary when our body needs fuel, not when we are bored or you have a cravings. Eat at least 5 total servings of fruits and vegetables every day. These foods are full of nutrients, and most are low in calories. Along with vitamins, minerals, and antioxidants, you get important phytochemicals (natural plant compounds) that can help ease the hormonal imbalances that come with PCOS.
If you like fruit juice, choose brands that are 100% real juice, and drink it in moderation. Whole fruit is a more healthful choice than fruit juice because it contains fiber.
Limit or avoid caffeine, artificial sweeteners, and nicotine. These can increase your insulin levels, even if you do not have high blood glucose.
Keep a food journal to help you see your eating patterns. This makes it easier to find areas where you could make changes.
Exercise and PCOS/PCOD
There is surprisingly scant literature on the role of exercise in managing patients with PCOS/ PCOD. What we know, and what we recommend, must therefore come largely from studies involving non-PCOS subjects. We currently recommend 30 min of exercise on at least 5 days of the week to maintain weight and for a healthy lifestyle. Recent studies showed that 60 – 75 min of the moderate-to-high intensity of physical activity promotes a greater long-term (12 – 18 months) weight loss compared with the conventional recommendation for optimum health.
Accumulation of exercise in frequent short periods of physical activity appears to have a similar influence in long-term weight loss programs. Activity related to daily living and leisure time activity is an important determinant of body weight but not of the response to weight management programs. A realistic approach to exercise depends on the assessment of the patient’s current exercise habits, preferences regarding the type of exercise, and inclination to undertake exercise.
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Types of Exercises:
Aerobic exercise. This is important for cardiovascular fitness and to increase energy expenditure as part of a weight loss program. It is important to recognize that the overweight and the unfit patient may have limited capacity for aerobic exercise.
Exercises to increase suppleness and flexibility. Although they may not greatly increase calorie expenditure, such exercises may increase engagement with an exercise program, decrease the risk of injury with exercise, and promote a sense of well-being.
Endurance exercise. For patients who cannot manage high-intensity exercise, prolonged lower-level activity is an appropriate way to gain fitness and increase energy expenditure. Walking with a pedometer can be a very useful approach to begin to increase energy expenditure.
Resistance training. Increase in muscle strength and mass with weight training has been neglected as a means of improving function and body composition until recently. The high metabolic rate of muscle means, muscle mass is an important determinant of resting energy expenditure and resistance training. This is now regarded as a highly acceptable way to influence weight, body composition, and insulin sensitivity.
Other Benefits of Exercise
Being active can also help you reduce stress. Less stress is important to your health for many reasons:
Chronic stress can raise levels of the hormone cortisol:
Cortisol makes it easy to store fat around your abdominal organs. This is especially true if you tend to eat more when you feel stressed.
Cortisol can also make estrogen imbalances worse. This can interfere with normal periods and fertility.
Stress also makes the body take glucose from storage and release it into your blood.
Frequently asked questions
Does PCOS mean I have cysts on my ovaries?
The term “polycystic ovaries” means that there are lots of tiny cysts, or bumps, inside of the ovaries. Some young women with PCOS have these cysts; others only have a few.
Why do I get acne and/or extra hair on my body?
Acne and extra hair on your face and body can happen if your body is making too much testosterone. If you are suffering from PCOD/ PCOS, then your ovaries may secrete a little bit more testosterone than they are supposed to. Skin cells and hair follicles can be extremely sensitive to the small increases in testosterone found in young women with PCOS/ PCOD.
Ask your health care provider about a weight loss plan if you are overweight.
If you’re overweight, losing weight may lessen some of the symptoms of PCOS/ PCOD. Consult health care provider or nutritionist about healthy ways to lose weight, exercising more and following a diet plan that can help to manage insulin levels. Thus, Healthy eating can also keep your heart healthy and lower your risk of developing diabetes.
Why are periods becomes so irregular?
Having PCOS/ PCOD means that your ovaries aren’t getting the right (hormonal) signals from your pituitary gland. Without these signals, you will not ovulate (make eggs) every month. Period may be irregular, or you may not have a period at all.
Intermittent fasting is also called “alternate day fasting” or “intermittent energy restriction.” It is the process of fasting and feasting alternately. It consists of eating very little or nothing at all on certain days of the week or times of the day.
What is Intermittent Fasting?
‘Intermittent fasting’ involves alternating cycles of eating and fasting without specifying which types of foods can be eaten on non-fasting days. A person’s intake is often limited to non-calorific fluids such as water, tea, coffee, and diet drinks, or it may allow a very restricted amount of daily calories on a fasting diet. Intermittent fasting became popular over the past decade, but many people are still confused about what fasting entails. Intermittent fasting involves a short period of not eating followed by a period of eating freely. Fasting does not equate to starvation, and with all intermittent fasting regimens, get to eat every day.
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Intermittent fasting is in trend and type of eating pattern in which we have to practice to limit the food intake in a way, that cycles between defined periods of fasting and non-fasting. Intermittent fasting is a type of eating with restricted calorie consumption or the use of reserved calories as fuel for the body. It is the type of fasting restrictive diet and thus it is categorized under FAD Diet.
During periods of fasting, it’s important to consume lots of protein. Consuming at least 50 grams of protein on a fast day will help keep hunger at bay and muscle mass high. Examples of high protein fast day meals include shakes with lots of Greek yogurts, fruits, and veggies, or a large salad with lean meat, eggs, legumes or nuts. Intermittent fasting regimens involve periods of not eating followed by a period of eating freely. It is important to consume protein during periods of fasting. Intermittent fasting can be an effective way to achieve healthy body weight.
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Types of intermittent fasting
There is more than one way to implement intermittent fasting, and different methods will produce different results.
A 20-hour fast every day. This fast ends with one big meal each evening. During the 20 hour fasting period, raw fruits, vegetables, and some lean protein are allowed.
The 5:2 system. In this method, fasting is done any two non-consecutive days of the week. On fasting days, either one can consume nothing at all or limits to 500-600 calories. On the other 5 days of the week, eating isn’t restricted.
The Eat-Stop-Eat diet. This is a variation of the 6:1 diet which can include two 24-hour fasts per week; this involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
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The 16:8 diet. This is a type of fasting for 16 hours per day by consuming all meals within an eight-hour window. Also called the Lean-gains protocol, it involves skipping breakfast and restricting the daily eating period to 8 hours, such as 1–9 p.m. Then fasting for 16 hours in between.
Extended overnight fast. In this version just lengthen overnight fast to last 14 hours. In other words, to fit regular meals into a span of 10 hours and fast for 14 hours overnight. This way most of the fast occurs while sleeping – painless.
Alternate day fasting. This consists of eating regularly one day, 20% of your normal intake the next (about 400 calories), and repeating that pattern continuously.
The most researched intermittent fasting methods are included and explained:
1. Lean-gains Daily Intermittent Fasting:
It is a 16–hour fast followed by an 8–hour eating period. Lean-gains intermittent fasting is done every day, so it becomes very easy to get into the habit of eating on this schedule. This is a great method for achieving and maintaining a lean physique.
HOW TO DO IT:
Fast for 16 hours every day (about 8 hours of the fast will take place while sleeping).
Eat the first meal of the day after the 16-hour fast.
After 8 hours first meal, start another 16-hour fast.
It does not matter when to start the 8-hour feeding period.
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2. Weekly Intermittent Fasting
If one is looking to bulk up or keep weight on, then this is a great option. Since this is only cutting out two meals per week and can enjoy many physiological benefits of fasting without losing weight.
HOW TO DO IT:
Fast for 24 hours every week (about 8 hours of the fast will take place while sleeping).
In this example, lunch on Monday is the last meal of the day. Then fast until lunch on Tuesday.
3. Alternate Day Intermittent Fasting (Fast for alternating 24-hour periods)
This style of intermittent fasting is often used in research studies, but, it isn’t very popular in the real world.
HOW TO DO IT:
Every other evening starts a 24-hour fast (about 8 hours of the fast will take place while sleeping). In the example below, would finish the dinner and begin a 24-hour fast on Monday at 8 pm.
Break the fast and start a 24-hour feeding period every other evening. For example, one can start fasting on Monday at 8 pm and eat the next meal on Tuesday at 8 pm.
Ideally, the alternate day intermittent fasting schedule should allow eating at least one meal a day.
Fed and Fasted
There are some true benefits of fasting and some dangers, and some claims are not backed up by science.
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Based on studies over the past two years from the National Institutes of Health and the American Journal of Clinical Nutrition, fasting can have positive benefits when done correctly. Scientists are still researching the topic, but so far there is good news. Intermittent fasting has a link to decreases in weight, LDL cholesterol, triglycerides, and inflammation. Diabetes, heart disease, and blood sugar levels are generally low in people who fast. Fasting wasn’t linked to significant fatigue or mental impairments either.
Fasting every other day, or going for too long without food may lead to serious starvation-like effects such as heart and organ damage and muscle loss. People also stayed hungry while they fasted, no matter how long they kept up the diet.
Fed state
Insulin high.
Glucose high.
Burning glucose.
Storing fat.
Fasted State
Insulin low.
Glucose low.
Liberating fat.
Burning fat
Changes that take place during Fasting
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5 -fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
Cellular repair: When fasted, cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Gene expression: There are changes in the function of genes related to longevity and protection against disease. These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.
Fasting is an effective way of achieving a healthy body weight.
In a recent year-long study, adults with obesity lost 6% of body weight (approximately 13 pounds) and maintained this weight loss with alternate-day fasting. Studies also support the use of 5:2 and 16:8 for weight loss. After 3-6 months of 5:2 or 16:8, people with obesity decreased body weight by 3 – 7% (8 -15 pounds).
Intermittent fasting can also help reduce the risk of developing heart disease and diabetes. Recent evidence shows that fasting can lower “bad” LDL cholesterol by up 15%, triglycerides by up to 25%, and raise “good” HDL cholesterol by up to 10%. Blood pressure also decreases by 5 -10 mm Hg with various fasting regimens. Reductions in diabetes risk have also been observed during periods of fasting. For instance, intermittent fasting has been shown to lower blood glucose, insulin, and improve insulin sensitivity in people with obesity and pre-diabetes. Reduction in risk for heart disease and diabetes can be attributed to weight loss associated with intermittent fasting.
Researches On Intermittent Fasting
More recently, it’s been shown that intermittent fasting may help slow aging and extend lifespan. In a very recent study conducted at Harvard University, fasting was shown to help keep certain cell components in a “youthful” state, which may in turn improve life expectancy.
More and more scientific evidence shows that fasting is a great way to lower chronic disease risk, slow aging, and achieve healthy body weight.
The Benefits of Intermittent Fasting
Fasting simplifies our day by reducing the number of meals you have to prepare.
Intermittent fasting helps to live longer. Scientists have known for a long time that restricting calories can lengthen life. Intermittent fasting activates many of the same mechanisms for extending life as calorie restriction.
Intermittent fasting may reduce the risk of cancer. A small amount of medical research has indicated that fasting might be helpful in the fight against cancer.
Fasting can help to get lean. Fasting puts the body in a fat-burning state that is rarely reached while following a normal eating schedule.
Intermittent fasting is much easier than traditional diets. The reason most diets fail is that we don’t follow the diet over the long term. Fasting is a weight loss method that is remarkably easy to stick to long-term.
Hunger is the main side effect of intermittent fasting. One may also feel weak and our brain may not perform well. This may only be temporary, as it can take some time for our body to adapt to the new meal schedule. If we have a medical condition, we should consult with the doctor before trying intermittent fasting. Intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if one is healthy and well-nourished.
Avoid Intermittent Fasting, if you have these problems:
People with type 1 diabetes or women who are pregnant or nursing should not try these diets. Children should not try fasting as it may impede their growth. Keep in mind that intermittent fasting is just one option for weight loss. While some people may find fasting easier to stick to than daily calorie restriction, others may not. All in all, people should choose a diet that they can easily incorporate into their lifestyle and stick to long-term.
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There is quite a lot of contrasting findings of intermittent fasting, but the one common message is that more evidence to examine the effects of this method; in particular longer-term human studies. However, current research indicates that intermittent fasting can be an effective method to promote weight loss, so this may be worth considering for some individuals while weighing up the pros and cons of intermittent fasting as discussed in this article.
COMMON ARGUMENTS FOR FASTING DIETS
Our ancestors would have had periods of fasting depending on food availability.
Some people prefer an ‘all or nothing approach when trying to restrict calories for weight loss compared to a ‘moderation’ approach.
Promoters of intermittent fasting report a host of long-term health benefits, such as increased longevity, improved metabolic health, improved weight loss, and a reduction in diseases, e.g. heart disease and Type 2 diabetes.
COMMON ARGUMENTS AGAINST FASTING DIET
May lead to tiredness, headaches, lack of concentration, and poor mood.
May be dangerous if unsupervised by a medical professional depending on the person’s age, medical history, and lifestyle.
Not a very balanced approach, potential to interfere with metabolic rate.
There was an overall lack of evidence and no significant differences in outcomes found between more moderate daily restriction and this extreme fasting approach.
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Frequently Asked Questions
Here are some answers to the most common questions about intermittent fasting.
Can I Drink Liquids during the Fast?
Yes. Water, Coffee, tea, and other non-caloric beverages are fine to drink during Intermittent fasting. Try to avoid sugar in your coffee. Small amounts of milk or cream will be okay. Coffee can be particularly beneficial during a fast, as it can blunt hunger.
Isn’t It Unhealthy to Skip Breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. You make sure to eat healthy food for the rest of the day then the practice will be perfectly healthy.
Can I Take Supplements While Fasting?
Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.
Can I Work out while Fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.
Will Fasting Cause Muscle Loss?
All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.
Should Kids Fast?
It will be better if you don’t allow our children to do fasting.
Junk food is defined as “any food, which is low in essential nutrients and high in everything else – calories and sodium”. Junk foods contain little or no proteins, vitamins or minerals but are rich in salt, sugar, fats and are high in energy (calories). Junk food is popular because it is tasty; but it is unhealthy. It is low in fiber, high in fat, and sugar in liquid form. Studies have shown that despite being unhealthy, junk food induces gorging that leads to obesity. Below, we focus on 4 unhealthy though popular snacks.
1) Papad
Both North and South Indian lunches and dinners are incomplete without the all-time favourite Papads. Rice, dal, sabji, aachar along with papad is a must in our homes. And, if papad not there, it can be a cause for much displeasure.
The recipe for making papad is handed down over generations. Rice, flour, lentils, potatoes, chickpeas or black gram and various spices, salt and peanut oil are ground together to prepare a smooth dough. This dough is then spread in round flat thin breads and sun dried. Some of us have seen our grandmoms and moms spending afternoons making papads. In some places, it is a family event with all the aunts coming over to make them.
Papads are served either fried or roasted. They are okay for occasional consumption, but not for excessive or even regular indulgence. Papad has a large amount of salt which acts as a preservative and also makes the papad tasty. However, too much salt (sodium) in our body leads to high blood pressure, water retention, abdominal bloating, increased thirst, diabetes, etc. Some of our papad varieties have liberal servings of spices. Excess of spices is also not good.
We typically consume at least 2-3 pieces of papad in one sitting and immediately feel acidic with unpleasant burps and sensation of indigestion. When consumed in excess, papads may stick to the intestinal lining and can lead to constipation and gastric issues.
Fried Papad v/s Roasted Papad?
Fried papads cooked in the same oil repeatedly which is rich in trans fat. Trans fat is extremely dangerous and will lead to increase in levels of bad cholesterol in the body causing heart problem, diabetes etc. While roasted papads are better than fried papads, daily roasted papad intake is not recommended, as it’s very acidic and has high sodium content.
I am not trying to scare you all but if you care about your body then be considerate and controlled in your consumption of papads.
2) Samosa
A medium to large size samosa gives us 250 – 310 calories and is loaded with carbs and fats. The cooking oil in which it’s cooked is the main culprit. Road side stalls use the same oil to fry multiple times making the oil stale. Most of the time, hydrogenated oils (contain trans fats) are used to fry samosas. Trans fats are generated when liquid oils are turned into solid or semi-solid fats through hydrogenation, a process by which hydrogen is added to vegetable oil. This happens when oil is recycled during cooking, or when food is heated over and over again in the same oil it was cooked in. Hydrogenation increases shelf life and improves taste making samosas tastier and crispier. Samosas are very fattening. Cholesterol, digestion issues, trans fats, refined flour are good reasons to think before you snack on samosas.
Home made samosas or Frozen samosas?
Homemade samosas are relatively better than street samosas if we don’t re-use oil and if we use healthier fillings as compared to street fillings.
Frozen samosas are pre-fried and again needed to be fried at home, so not much better.
Snack on something healthier, other than samosas. Burning 300 calories will require you to walk an average of approx. 6 km. Samosa or Health – the choice is yours.
3) Bhujia
Bhujia is one of the most popular junk food that we consume. Almost every Indian household has 1-2 packets of bhujia (can be any variant) in their monthly grocery list and bhujias occupy a permanent space on the dining table. For every holiday travel, a variety of bhujias is a must pack. But how many times do we really look at the nutritional content of each servings of the bhujia. One serving is typical 10 grams and the minimum intake in one sitting is 3-8 spoons (30 gms to 80 grams). Nutritional content of 100 gms of Aloo Bhujia is Energy – 630 kcal, Protein – 5 g, Total Carbohydrate – 40 g, Total Fat – 50 g, 6Trans Fats – 0 g. Cholesterol – 0 mg, Sodium – 670 mg. Calorie break down 71 % fat, 25 % Carbohydrate and 3 % Protein. Most of the bhujias are deep fried and also use preservatives to increase the shelf life.
Taking bhujias for a prolonged period can lead to high blood pressure, high cholesterol and diabetes.
4) Mysore Pak
Flying out of Chennai on some occasions, I have seen lots of fresh packs of Mysore Pak being bought from Krishna Sweets. Growing up in old Calcutta (now Kolkata), the sweet is new for me. We grew up only on the traditional chhanar rosogollas and sandesh. Having tasted the Mysore Pak, it is a delicious sweet which melts into the mouth. Aha…! Mysore Pak is one of the most popular sweets in South India, and is prepared using large amounts of ghee, vegetable oil, sugar, water and besan (gram flour). On an average the serving size of 50g gives around 200 calories with about 100 calories coming from fat. The sweet provides generous amounts of saturated fat and sugar. From a health point of view, regular consumption is not recommended with occasional treat advisable for the sweet cravings.
Before, you pop 2-3 pieces, imagine the amount of work you would need to do to burn those extra calories.
What are some healthy snack options that you can have
Murmura or puffed rice (jhaal muri from Bengal),
Nuts like almonds and peanuts
Talmakhana (lotus seeds) – roasted and unsweetened
Sprouts salads
Fresh cut vegetables with hummus or guacamole
Fresh cut fruits
Poha
So next time THINK before you polish the papad, samosas, bhujias and mysore pak in the evenings, when you are hungry or with your liquor. LIMIT the frequency and the quantity. Your health is in your hands.
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