Manage Your Joint Pain
Some say breakfast is the most important meal of the day.
Some say to skip breakfast and hold out until you’re really hungry, as intermittent fasting (cycling between periods of eating and fasting) has shown to have many health benefits. Traditional diets often focus on what you eat, where intermittent fasting is primarily concerned with when you eat. When you combine what you eat with when you eat, you find the most benefits.
How is this done? The 16/8 method is the practice of fasting for 16 hours of the day, while you eat within an 8-hour window. This can sound daunting to fast for 16 hours, but if you include your sleep time, it is actually more doable. Eat between the hours of noon and 8pm. There are other ways to fast, such as the 5/2 method- eat normally for five days and then restrict calorie intake to 500-600 calories for two non-consecutive days. There’s also the Eat-stop-Eat method which is to fast for a full 23 hour period once or twice a week. The 16/8 method seems to be more consistent of a plan as, as well as a one that can fit into most people’s schedule.
Eating healthy is key, as it complements the intermittent fasting process by maximizing the benefits and supporting overall well-being during your fasting periods. Here are some tips for eating healthy during the fasting process. Stay hydrated. Focus on whole foods including lean proteins, vegetables, nuts, seeds and whole grains. Refrain from processed foods. Make sure that your meals include a balance of protein, healthy fats (olive oil, coconut oil, avocado oil), and complex carbohydrates (whole grains, legumes, non- starchy vegetables and starchy vegetables). For nutrients you have a hard time keeping in your diet, you can add high-quality supplements to your diet as well.
So what are the benefits?
1. Weight loss & fat loss – Fasting increases fat burning by lowering insulin levels, to help release stored body fat for energy
2. Improved metabolic health- Fasting improves insulin sensitivity and reduces risk factors associated with metabolic disorders
3. Cellular Repair and Longevity- During fasting, your body initiates cellular repair processes to remove damaged components- which may reduce the risk of disease
4.Enhanced Brain Function- Fasting has been shown to increase Brain-Derived Neurotrophic Factor (BDNF), a protein that supports brain health, learning and memory. It may even protect against neurodegenerative diseases like Alzheimer’s.
5.Reduced inflammation- Regular fasting periods may reduce inflammation, thereby lowering the risk of chronic diseases.
If you’ve tried other ways to manage your health and weight, but haven’t tried intermittent fasting, it might for you. Just remember that there is no ‘one size fits all’ solution for anyone. Pay attention to your body, consult with professionals you trust and don’t be afraid to try something new or make changes to figure it out.
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