Debunking Myths & Sharing Insights from an RN (May)

Intermittent Fasting: Is It a Fit for You?

Tagline: A simple eating pattern with big potential—but not a one-size-fits-all solution.

What is Intermittent Fasting (IF)?
Intermittent fasting focuses on when you eat rather than what you eat. Common approaches include:

• 16:8 method: Fast for 16 hours, eat within an 8-hour window.
• 5:2 method: Eat normally for five days, restrict calories on two.

Potential Benefits:

• Weight loss support
• Better blood sugar control
• Reduced inflammation
• Increased focus and energy

Who Should Be Cautious:
IF isn’t right for everyone. You should avoid or get medical guidance before trying it if you:

• Have diabetes or take medications that affect blood sugar
• Are pregnant or breastfeeding
• Have a history of disordered eating
• Experience symptoms like headaches or fatigue during fasting

Bottom Line:
Intermittent fasting can be helpful—but it’s not for everyone. Consider your health goals, schedule, and medical needs. Speak with your provider before starting. Wellness is about sustainable habits, not quick fixes.

What’s the Deal with Adaptogens?

Tagline: These trendy herbs promise stress relief—but do they actually work? A nurse’s take.

What Are Adaptogens?
Adaptogens are herbs, roots, or fungi that help the body adapt to stress. To qualify, they must:

• Be non-toxic
• Help the body resist various stressors
• Support balance in bodily functions

Popular Adaptogens:

• Ashwagandha – May help regulate cortisol (stress hormone)
• Rhodiola Rosea – Studied for fatigue and mental clarity
• Ginseng – Often used for immune health and stamina

How They Work:
Adaptogens are believed to influence the hypothalamic-pituitary-adrenal (HPA) axis, which helps manage your body’s stress response. They may offer mild improvements in energy and focus, but scientific evidence is still growing.

Should You Try Them?
They can be part of a broader wellness routine but shouldn’t replace sleep, hydration, nutrition, or mental health support. Talk to your healthcare provider before use, especially if you take medication or have a health condition.

Bottom Line:
Adaptogens might support stress management—but they’re not a cure-all. Use them as one of many self-care tools.