Intermittent fasting, as discussed in The New England Journal of Medicine, presents a compelling approach to improving our health. Essentially, there are two main ways to do it. The first involves restricting your eating to a 6-8 hour window each day, followed by a 16-18 hour fasting period. The second method entails fasting for two non-consecutive days a week, typically consuming around 500 calories on those fasting days.
The benefits of intermittent fasting are quite intriguing. Research suggests it may help lower blood pressure, aid in weight loss, and even extend lifespan. Additionally, it's being investigated as a potential treatment or prevention method for serious health conditions such as obesity, cancer, diabetes, and heart disease.
So how does intermittent fasting work its magic? When we fast intermittently, our bodies undergo a metabolic shift. Instead of relying on stored energy, we start burning fat for fuel, which can lead to improved cellular health.
Evidence from studies in both animals and humans supports the notion that intermittent fasting could lead to a longer life, a healthier heart, sharper cognitive function, and better blood sugar control.
However, intermittent fasting isn't without its challenges. Many people find it tough to stick to, especially initially. Hunger, irritability, and difficulty concentrating are common side effects. Additionally, while current research is promising, more studies are needed to fully understand its long-term effects, especially across different age groups.
If you're considering trying intermittent fasting, it's essential to take it slow and listen to your body. Those initial challenges tend to subside after about a week as your body adjusts. And as always, it's a good idea to consult with your healthcare provider before making any significant changes to your diet or lifestyle.
Lastly, while intermittent fasting can offer significant benefits, it's crucial to be mindful of your eating habits on non-fasting days. It's easy to overeat or indulge in unhealthy foods as a reward for sticking to your fasting plan.
In conclusion, intermittent fasting holds promise for improving health outcomes, but it's not a one-size-fits-all solution. Proceed with caution, pay attention to your body's signals, and seek guidance from a healthcare professional.
Keep in mind that you should always inform your in-home personal trainer for seniors. They need to be aware of your diet so they can give you the right exercises and intensity for your functional goals (improving strength, balance, mobility, walking or gait, etc). If you have a disease or condition, such as Parkinson’s Disease, Stroke, Dementia, Multiple Sclerosis, be sure to consult with your doctor that your fasting schedule won’t negatively affect your medication schedule or effectiveness.