8 Fasting Hacks for Better Health
Studies have shown that intermittent fasting may enhance the body’s resistance to oxidative stress and reduce inflammation, both of which are associated with various chronic diseases.
Whether for religious, spiritual, or health reasons, fasting has been practiced for centuries. But beyond tradition, science shows that fasting can enhance metabolism, improve cellular repair, and even extend lifespan.
What Is Fasting?
Fasting is the voluntary abstinence from food (and sometimes drink) for a set period. There are different types, including intermittent fasting (e.g., 16:8), alternate-day fasting, and prolonged fasting.
Health Benefits of Fasting
Studies suggest that fasting can:
• Improve blood sugar control and insulin sensitivity
• Promote weight loss and fat burning
• Support cellular repair through autophagy
• Reduce inflammation and oxidative stress
• Enhance brain function and longevity
Here are some things to consider to make sure you get the best out of fasting:
1. Start with a Gradual Approach
If you’re new to fasting, ease into it. Begin with a 12-hour fast and slowly increase the duration over weeks. This helps your body adjust without extreme hunger or fatigue.
2. Stay Hydrated
Dehydration can cause headaches and fatigue while fasting. Drink plenty of water, herbal teas, or electrolyte-rich beverages to stay refreshed.
3. Prioritize Protein and Fiber in Meals
Before and after fasting, eat meals rich in protein (like eggs, fish, or legumes) and fiber (like vegetables, nuts, and whole grains). These foods keep you full longer and stabilize blood sugar.
4. Time Your Workouts Wisely
If you exercise while fasting, opt for low-intensity workouts, such as walking or yoga. For strength training or intense workouts, schedule them closer to your eating window for better energy and muscle recovery.
5. Consume Black Coffee or Green Tea
These beverages help suppress appetite and support fat metabolism without breaking your fast. Just skip the sugar and cream!
6. Break Your Fast Gently
Avoid processed and sugary foods when breaking a fast. Start with easily digestible foods, such as bone broth, fruit, or lightly cooked vegetables, before progressing to a full meal.
7. Get Enough Sleep
Fasting can impact sleep if not done properly. Maintain a consistent sleep schedule and avoid eating too close to bedtime to improve sleep quality.
8. Track Your Progress and Listen to Your Body
Keep a journal of your fasting experience, mood, and energy levels. If you feel unwell, adjust your fasting schedule or consult a healthcare professional.
Finally,
Fasting is a powerful tool for better health, but it’s not one-size-fits-all. Listen to your body, stay mindful of your nutrition, and embrace the process gradually.
To those celebrating, Eid Mubarak! May this Sallah bring peace, health, and joy to you and your loved ones.
Stay hale and hearty — Dr Nguper
What if you are doing dry fasting