That Age-Old Question: When Should I Eat?

Kristina Van Winkle • February 20, 2023

That Age-Old Question: What When Should I Eat?

Gaining in popularity, intermittent fasting (IF) simply restricts when you eat as opposed to what you eat. This growing trend deserves a closer look. Here are seven things you should know about IF.

Variations of IF

There are different ways to fast, which gives some flexibility for people who want to give it a go. These variations include:

Time-restricted feeding, where eating is limited to certain hours of a day
5:2 strategy - fasting two days a week, eating normally five days a week
Every other day fasting or low-calorie days

IF works for weight loss, but . . .

Studies reveal that it isn’t any better than the traditional calorie-cutting method. For some people, fasting might as well be a torture technique. It can cause fatigue, dizziness, or even low blood sugar in some people. IF is not a good option for them.

Others find that IF is a simple lifestyle change that becomes easier over time once their body adjusts. Something is enticing about eliminating the need to count calories or restrict certain foods or food groups. Instead, one simply watches the clock. As the saying goes, the best diet is the one you can stick to.

It’s not a magic pill.

Sorry, but what you eat still matters. Although IF focuses on limiting the time window for eating, what you put in your mouth still plays a crucial role. Eating junk, highly processed foods, or only one kind of food will sabotage your efforts.

Fortunately, IF works well with proven healthy diets, such as the Mediterranean or DASH diets.

More than weight loss - What else can it do?

Growing research suggests IF shows promise in improving overall health even without weight loss. Heart health, metabolic health, cognition, and life span are some areas being looked at. Here are some potential benefits of IF.

Lowering of LDL or “bad” cholesterol
Decrease in blood pressure in people with hypertension
Stabilization of blood sugar levels and improved insulin sensitivity
Reduction of oxidative stress and free radicals
Decrease in chronic inflammation
Protection of brain function
Improvement of the gut microbiome
Appetite regulation
Improved sleep
Increased longevity

Since obesity, high cholesterol, and hypertension are risk factors for heart disease, stroke, and kidney disease, IF may reduce the incidence of these conditions. Likewise, insulin resistance and obesity are associated with diabetes, meaning that IF may help prevent or delay this common disease. In fact, many processes within the body impact and influence other systems. Unfortunately, it is difficult to pinpoint what has a causal relationship to disease prevention and what is merely a correlation.

The big BUT . . .

Though IF has been trending for a few years, more research is needed to demonstrate its health benefits adequately.

First of all, because there are different forms of fasting, studies vary widely on protocol, duration, and baseline characteristics of the sample population. These differences create a challenge when looking at the reliability of results.

Secondly, overviews of past IF studies demonstrate mixed results. For example, some studies conclude IF has little effect on fasting glucose levels, whereas other studies tell a different story. Where mixed results exist, further investigation is warranted.

And lastly, many studies, especially ones relating to the longevity of life and cognitive function, have been conducted on mammals other than humans. It will take years of research to say with certainty if IF has similar effects on humans as on mice. IF hasn’t been around long enough yet.

When all is said and done, you should take the potential benefits with a grain of salt (or salt substitute, as it were). The good news is that scientists have been interested in IF, and research continues, helping people determine what might work for them. So keeping an eye out for new developments in IF is a good idea for those who want to try it.

Not for everyone

Like many things, IF must be an individual decision based on multiple factors.

Some groups of people should avoid it or at least discuss with their healthcare provider whether or not it’s a good idea. These groups are:

Children, adolescents, and the elderly population
Pregnant or breastfeeding women
People with a history of an eating disorder
People with diabetes and taking medications, especially insulin
People who are underweight
People with digestion issues

Trying it out

IF is considered generally safe if common sense is used. If you’d like to give it a try, here are a few things to keep in mind:

Keep hydrated - the fasting period does not exclude water
Start slowly to make it easier to adjust to increasing fasting times
Drink coffee or tea while fasting (without the sugar and cream, of course)
Get plenty of sleep
Be mindful to avoid overeating during feeding periods
Eat nutritious, filling foods

People like the flexibility and simpleness of IF, and many have seen positive results. There are even apps out there to help you navigate it. Done right, IF is a lifestyle change that is sustainable and healthy.

Sources:

Intermittent Fasting in Cardiovascular Disorders—An Overview - PMC

Intermittent Fasting and Metabolic Health - PMC

Cardiometabolic Benefits of Intermittent Fasting | Annual Review of Nutrition

Intermittent Fasting: Is the Wait Worth the Weight? - PMC

Intermittent Fasting: A Heart Healthy Dietary Pattern? - PMC

The Effects of Intermittent Fasting on Brain and Cognitive Function

Bio: Nicole Hill is a freelance health content writer. She has over 20 years of nursing experience in various settings, including hospital, community, school, and camp. ER has been her main area of expertise, but she loves that nursing affords many opportunities in different areas. Now she is excited to expand into writing. Connect with her on LinkedIn or on her website, Vital Nurse Writer

Thank you for reading Patient Education Essentials, the Write Shift RN blog.

Disclaimer: This article was written as a guest post for Write Shift RN LLC's blog. The information in it may not be wholly fact-checked or edited, allowing the reader to see the writer's work and skills firsthand. This information is not intended as medical advice. It is for informational and educational purposes only. Always talk to your doctor or other qualified healthcare providers about any questions or concerns you may have regarding medical conditions.

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Steroid Injections vs. PRP

By Kristina Van Winkle • October 7, 2024

A Comparative Overview for Pain Management Steroid injections and Platelet-Rich Plasma (PRP) injections are two commonly used pain management treatments. While both aim to alleviate pain and promote healing, they have different mechanisms of action and long-term effects . What Are Steroid Injections ? Corticosteroids are potent drugs used extensively across various medical fields to manage a broad spectrum of conditions, making them one of the most widely prescribed drug classes in the world. They can be administered via nearly every route, including direct injection into painful or inflamed joints. "Corticosteroids" typically refers to the class of drugs that produce glucocorticoid effects. Glucocorticoids are stress hormones that regulate numerous physiologic processes within the body. They have vasoconstrictive, immunosuppressive, and anti-inflammatory effects and play a role in metabolism. What do steroid injections treat? Corticosteroids function by suppressing the immune system and reducing inflammation within the body. They inhibit the production of the body's pro-inflammatory chemicals, leading to decreased inflammation and, consequently, pain. They are prescribed for hundreds of medical conditions, including: Allergic and autoimmune disorders Adrenocortical secretion disorders Infections and inflammation Pathologic hypoglycemia Organ and graft rejections Neurological disorders Hypercalcemia Blood disorders Skin disorders Shock What are the side effects of steroid injections? Although steroids are known to some as “wonder drugs,” they impact various bodily systems, including metabolism, water and electrolyte balance, the central nervous system, and blood cells. As a result, they are associated with many adverse side effects, especially when administered in large doses or over extended periods. Adverse effects may occur in up to 90% of individuals who take them for longer than sixty days. These side effects may include: Suppression of the hypothalamic-pituitary-adrenal axis Gastrointestinal disturbances Osteoporosis and fractures Psychiatric disturbances Carpal tunnel syndrome Cardiovascular disease Immunosuppression Cushingoid features Hyperglycemia Skin disorders Glaucoma Myopathy Cataracts Diabetes The risk of adverse side effects is particularly high when taken systemically. However, side effect occurrences vary when administered as local injections for pain management. Data indicates that steroid injections into joints and the spine can produce systemic effects that can last for weeks. When assessing the risk factors associated with steroid injections, healthcare providers must consider all types and doses of steroids the person is taking, including both oral and injectable forms. Additionally, special caution is advised for certain populations, such as those who may undergo surgery soon, postmenopausal women, and individuals with diabetes. What is Platelet-Rich Plasma (PRP) ? Platelet-rich plasma (PRP) injections use an individual's own blood to promote cellular regeneration. Through the extraction and reinjection of platelets, growth factors, and other bioactive proteins from the person's blood, PRP therapy offers long-lasting improvements, sustained pain relief, and enhanced tissue function. What do PRP injections treat? PRP injections can stimulate healthy cell growth, reduce inflammation, promote tissue repair, form new blood vessels, rejuvenate the skin and hair, and accelerate recovery after a traumatic injury. It can treat a wide range of conditions, including: Pain resulting from traumatic injury or degenerative conditions such as arthritis and chronic back pain Musculoskeletal conditions Tendinopathies and tears Compressive neuropathy Scars and stretch marks Osteochondral lesions Rheumatoid arthritis Erectile dysfunction Muscular injuries Plantar fasciitis Vaginal atrophy Osteoarthritis Epicondylitis Infertility Psoriasis Wounds Bursitis Vitiligo What are the side effects of PRP? Since PRP is derived from the person's own blood, the risk of allergic reactions or rejection is significantly lower compared to other injectables, such as steroids. PRP typically does not cause major side effects, though you may experience some soreness or bruising at the injection site. In rare cases, potential side effects may include: Tissue damage Nerve injuries Bleeding Infection Comparison of Steroid Injections and PRP Injections A study in the Journal of Orthopaedic Surgery and Research compared steroid injections with PRP injections in patients with mild to moderate symptomatic knee osteoarthritis (OA). The findings indicated that both treatments were safe and effective in improving short-term pain and functioning, with no significant differences observed. However, PRP therapy demonstrated superior outcomes in the long term, with benefits extending up to one year. Additionally, a literature review in Cureus Journal of Medical Science analyzed multiple studies comparing steroid injections with PRP in lumbar spondylosis and sacroiliac arthropathy. The review found that PRP was equally as effective, if not superior, to steroid injections in the short term. Neither treatment was associated with major complications, and there were no significant differences in minor complications between the two. The review concluded that both PRP and steroid injections are safe and effective for treating lumbar spondylosis and sacroiliac arthropathy, with some evidence that PRP may offer more benefits in the long term. Research has confirmed that both steroid and PRP therapy are valuable options for pain management and tissue healing. Steroid injections offer potent anti-inflammatory benefits that can provide immediate relief. However, their systemic side effects and limited duration of efficacy should be carefully considered, especially in high-risk populations. While PRP may take longer to show results, its long-term benefits make it an increasingly popular choice for treating various conditions. Ultimately, the choice between these treatments should be based on the specific needs of the individual patient, with careful attention to the patient's medical history. Thank you for reading the Write Shift RN blog. If you need an experienced RN writer for your health or healthcare educational content, contact me !