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Intermittent Fasting by Age

 

Intermittent fasting by age is a topic related to a popular health trend that has been shown to have many benefits.  These include weight loss, improved mental clarity, and increased energy levels. While intermittent fasting is generally considered safe for healthy adults, there are factors to consider before embarking on this eating regime for other age groups.

 

Intermittent Fasting for Children

There is no definitive answer on whether or not children should follow an intermittent fasting plan.  However, the general consensus is that children should not be restricting their food intake in any way. Growing bodies need a steady supply of nutrients, and intermittent fasting can interfere with this process.  I agree totally with this perspective, but there are interesting related facts to share, as seen below.

Cognitive Function

Children studies have indicated that even short fasts cause decreased cognitive function.  Fasting children should not be expected to last a full day, especially at the onset.  Younger kids should only fast for a small part of the day.  That is enough to make them not be overly stressed but still feel included in the activity.

By way of an example, fasting is a physical and spiritual discipline that is central to the Islamic faith. Fasting is typically done during the month of Ramadan, when Muslims abstain from food and drink from dawn to dusk. It is, therefore, intermittent fasting but is only followed for one month per year. Children under the age of 14 are not required to fast, although there is no law governing this. In which case, many do choose to participate in the practice as a way of preparing for adulthood.

However, the National Health Service in the UK states that it is not safe for children under eight years of age to fast. Ramadan usually falls around the last week of April for a month. Bearing in mind that the fast is broken at sunset, which at that time of year is around 8.45pm to 9.30pm (in the UK).  It would be safe to assume that most children would be in bed by that time.

Intermittent Fasting and Puberty

We have established that it is not recommended for pre-pubescent children to fast. Once girls, in particular, hit puberty, they begin to have periods. The odd day of intermittent fasting will not affect the menstrual cycle.  However, extreme reduction of calorie intake can disrupt periods and even cause them to stop. While many girls might welcome that, it is not ideal as it can affect fertility.

Having said that, many young girls and women suffer from menstrual related issues.  Pain, cramps, headaches, mood swings and depression just before and during their period. Intermittent fasting has been found to help ease these symptoms. With this conflicting advice, it is probably best to speak to a doctor. However, as long as the child eats plenty of healthy, nutritious food, if intermittent fasting eases the painful symptoms of menstruation, the doctor may agree it is better than medication.

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Nutritional Needs of Growing Kids

Another consideration is that children under fourteen are growing and developing rapidly. Most children also tend to be on the go all the time; playing, running and exploring their world. To flourish and grow they need a full range of healthy foods and nutrients. But they also need an adequate amount of that food. Intermittent fasting, when followed correctly, could include enough food.

However, as the time in which you eat is restricted, the knock-on effect can be that the child eats a smaller amount of food. This could have detrimental effects on their growth and development. In addition, fasting can affect physical performance in children, such as running slower, not being able to jump as high and having less energy overall, when exercising.

Child Obesity

Unfortunately, just under twenty percent of children worldwide between the age of two and nineteen are obese. This figure rose to just over twenty two percent during the Covid pandemic. Intermittent fasting has been shown to be an effective way to reduce the weight of children. However, the safety of it has not been verified. It is, therefore, best to err on the side of caution and seek professional, medical advice for children wishing to follow an intermittent fasting regime for weight loss.

 

Adult women

Women of child-rearing age, when pregnant or breastfeeding have unique nutritional needs. In addition to the increased caloric needs associated with pregnancy, pregnant women also need to maintain a higher level of blood sugar to support the developing fetus. Breastfeeding women also have increased energy needs due to the demands of milk production.

While some intermittent fasting plans may allow for small snacks or meals during the fasting periods, it is generally recommended that pregnant and breastfeeding women avoid fasting altogether. Instead, they should focus on eating a nutritious diet that includes plenty of whole grains, fruits, vegetables, and lean protein. By doing so, they can ensure that their bodies have the nutrients they need to support a healthy pregnancy and successful breastfeeding experience.

 

Older adults

While there are many benefits of intermittent fasting, there’s another group of people who should be cautious before trying it: older adults. The number of people over the age of 60 is increasing every year, and with that comes an increased focus on how to keep this population healthy and active.

Intermittent Fasting Benefits for Seniors

Intermittent fasting can offer some significant health benefits for this population group, such as reducing the risk of dementia, and slowing down the aging process. It can also lower the risk of inflammation, which, in turn, can lead to cancer and cardiovascular disease.  However, there are also some potential risks of which we should be aware.

A Few Negatives

From the age of fifty, bone density is reduced year on year. One of the biggest concerns with regard to intermittent fasting is that it could worsen this and potentially lead to weaker bones. This can lead to an increased possibility of falls and the risks associated with them. These risks include broken bones and even death.

Another consideration for this age group is that, due to a lack of food intake for hours on end, intermittent fasting can cause a drop in blood sugar levels. This can lead to dizziness, which could also make older adults more susceptible to falls.

 

In Conclusion

For healthy adults, intermittent fasting is a great way to improve health and lose weight. However, as we have discussed, younger and older members of the population need to carefully consider the associated risks. There are pros and cons for these age groups, so it is best to speak to a medical professional and, if necessary, try intermittent fasting under their supervision.

To connect with our section page on Fasting, click here .

Children’s Health of Orange County (CHOC), a pediatric healthcare system based in Orange County, California, shares an article about children and fasting .  Click here to access.

 

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