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The Argument for Intermittent Fasting for Women

Stephanie Szylar
October 2024

Health is an important topic on many women’s minds. One aspect of health is weight management. Obesity, according to the CDC in 2023, shows that a little over a third of adults in 23 states are considered obese, and obesity is now considered an epidemic. ^[1]One of the problems with obesity and increased fatty tissue is that it keeps the body in a state of chronic inflammation. This can lead to heart disease and cancer, which are the leading causes of death for women with diabetes. ^[5]There are many diets and food habits out there, with one example being intermittent fasting or IF. Is intermittent fasting a simple and effective way to stay healthy?

A quick science lesson

During digestion, the food we eat is broken down into simple molecules. Glucose is one of the molecules and is used for energy.^[5]When glucose levels are high, the body secretes insulin to help get the glucose into the cell so it can be used right away.^[5]Unused glucose is stored in several places in the body: including in the liver and muscles.^[5]Several hormones are also secreted during digestion which help regulate when we are full and when we are still hungry (leptin decreases appetite, and ghrelin increases appetite)^[5]. Carbohydrates and proteins turn into fat cells for storage.^[5]It takes about 6-8 hours to fully digest a meal and about 2-3 hours for a healthy body to direct where to use or store glucose. ^[5]

What is intermittent fasting?

In a nutshell, intermittent fasting can be described as scheduled periods of fasting mixed with periods of regular eating. A simple example is the hours in which we sleep. This is a fasting period. Other methods include 16/8 method (fasting 16 hours and eating healthy nutrition dense foods within an 8-hour period, or window) 12/12 method (eating healthy nutrition dense foods in a 12-hour period or window and fasting the other 12 hours), and 5:2 diet (regular eating of healthy nutrition dense foods 5 days a week and restricting calories for 2 days a week). ^[5]

Benefit of Intermittent Fasting?

Intermittent fasting can improve insulin sensitivity especially in those with diabetes. This can improve HbA1c, which is average glucose readings over the previous 3-month period. Weight loss due to the decreased caloric intake and reduced inflammation which can regulate blood sugar and decrease oxidative stress which is harmful to cells leading to cancer ^[5] One study suggests IF effects reproductive hormones like androgen markers (testosterone and the free androgen index) which can be used to treat hyperandrogenism in females with polycystic ovarian syndrome (PCOS) by improving menstruation and fertility ^[2]

What are the downsides and who shouldn’t practice intermittent fasting?

When long fasting begins there can be side effects such as headaches, tiredness, constipation, irritability. Also, if intermittent fasting is practiced incorrectly, dehydration and malnutrition can happen.^[3]There are also groups of people who should avoid intermittent fasting. These include those who have diabetes type 1, pregnant/breastfeeding, low bone density, eating disorders, weakened immune systems (HIV/AIDS, undergoing chemotherapy). ^[5]So it is important to work with a licensed healthcare provider and/or nutritionist to find out if fasting is a good option.

Is your interest peaked? Last thoughts

Intermittent fasting along with regular physical activity can optimize health and overall well-being now and for the future for certain groups of people. Always be sure to check with your doctor about specific health histories and any monitoring that has to be done before starting an intermittent fasting program and during the process to monitor the outcomes.

References

[1] CDC (2024). New CDC data show adult obesity prevalence remains high. Retrieved from https://www.cdc.gov/media/releases/2024/p0912-adult-obesity.html#:~:text=New%20CDC%20p opulation%20data%20from%202023%20show%20that,in%20each%20U.S.%20state%20is%20l iving%20with%20obesity.

[2] Cienfuegos, S., Corapi, S. Gabel, K., Ezpelta, M., Kalam, F., Lin, S., Pavlou, V., Varady, K. (2022) Effect of intermittent fasting on reproductive hormone levels in females and males: A review of human trials. Nutrients, 14(11). https://doi.org/10.3390/nu14112343

[3] Kubala, J. (2024). 9 Potential intermittent fasting side effects. Healthline. Retrieved from https://www.healthline.com/nutrition/intermittent-fasting-side-effects#hunger

[4] Mayo Clinic (2024) Chronic inflammation: What it is, why it’s bad, and how you can reduce it. Retrieved from

https://mcpress.mayoclinic.org/dairy-health/chronic-inflammation-what-it-is-why-its-bad-and-ho w-you-can-reduce-it/#:~:text=Chronic%20inflammation%20contributes%20to%20diseases%20t hat%20together%20represent,that%20help%20maintain%20good%20digestive%20and%20over all%20health.

[5] Nye, K. Cherrin, C. & Meires, J. (2024). Intermittent Fasting: Exploring approaches, benefits, and implications for health and weight management. Journal for Nurse Practitioners (20)3. https://www.npjournal.org/article/S1555-4155(23)00395-1/fulltext

Suicide Prevention: Identifying Risks and Finding Help

Harshitha Chaganti
September 2024

Trigger warning: This article mentions topics regarding self-harm and mental health

In honor of September being suicide awareness month….

With the growing presence of social media, bullying (whether online or off), and other stressors, surround the lives of the youth. Due to this, they are unfortunately placed at a higher risk of either suicidal thoughts or attempting suicide. Social media can create unrealistic comparisons, amplify feelings of inadequacy, and expose individuals to cyberbullying, while traditional bullying can reinforce the feeling of isolation among peers adding to the burden. Combined with academic pressures, family issues, and peer-related stress, these factors can create a perfect storm of psychological strain, making it increasingly difficult for young people to find relief or support.

The term suicide has become alarmingly common in modern society, especially among teens and children, who often use it casually without fully grasping the gravity behind it. In many cases, it is spoken about lightly in conversation or as part of dark humor, which diminishes the true weight of the subject.

What many aren’t aware of is that there are multiple types of suicide, each with its own psychological and sociological causes. As reported by, French sociologist Émile Durkheim, who was one of the first to systematically study suicide, these types can be categorized into four distinct forms: egoistic suicide, altruistic suicide, anomic suicide, and fatalistic suicide.

Egoistic Suicide occurs when individuals feels profoundly disconnected from their social environment, experiencing deep isolation and lack of purpose. Altruistic Suicide happens when individuals, deeply integrated into a group or society, sacrifice their own lives for what they believe is a greater good or cultural obligation. Anomic Suicide is associated with significant societal or economic disruptions that lead to feeling of normlessness and instability, making individuals feel disoriented and overwhelmed. Fatalistic Suicide arises from extreme regulation and control over one’s life, leading to a sense of entrapment and hopelessness, often in highly restrictive or oppressive condition^[2]

Those who are considering self-harm often exhibit several warning signs, which can vary in intensity. Common indicators are:

Behavioral Changes: Sudden withdrawal from social groups, changes in eating and/or sleeping patterns, as well as a noticeable decline in work performance are telling signs of suicidal thinking.

Emotional Distress: People who are suicidal tend to have expressions of deep sadness, worthlessness, hopelessness and incressed irritability/ mood swings.

Physical Signs: Unexplained cuts, bruises, or burns, often hidden under clothing, or frequent wearing of long sleeves and pants, even in warm weather.

Preoccupation with Death: An unusual focus on themes of death or dying, including talking about or engaging with violent or morbid content.

Noticing these signs is important for getting help quickly. If you or someone you know shows these signs, it’s crucial to seek help from a mental health professional. Early support can make a big difference in managing these issues and preventing harm.

If you or someone you know is struggling with self-harm or suicidal thoughts, it’s important to get help right away. Start by talking to a trusted friend or family member, and seek support from a mental health professional like a therapist or counselor. For immediate help, call a crisis hotline such as the National Suicide Prevention Lifeline at 1-800-273-TALK, or use other local hotlines. You can also visit a healthcare provider for advice and referrals. Online resources and counseling services are also available for immediate support. Taking these steps can connect you with the help and support needed.

In conclusion, it’s crucial to recognize the signs of self-harm and suicidal thoughts and seek help quickly. Talking to trusted people, contacting mental health professionals, and using crisis resources can provide the support needed to address these challenges and find hope. Remember, reaching out for help is a positive step towards recovery.

References

[1] Facts About Suicide | Suicide Prevention. (2024, April 25). CDC. Retrieved September 14, 2024, from https://www.cdc.gov/suicide/facts/index.html

[2] Singh, A. (2020, March 30). Four Types of Suicides – MDIS Blog. Management Development Institute of Singapore (MDIS). Retrieved September 14, 2024, from https://www.mdis.edu.sg/blog/four-types-of-suicides/

[3] Warning Signs of Suicide – Suicide Prevention Resource Center. (n.d.). Suicide Prevention Resource Center. Retrieved September 14, 2024, from https://sprc.org/warning-signs-for-suicide/