If you are feeling extremely tired, weak, overwhelmed and anxious, and unable to concentrate on your work or anything else, you are not alone. In the last two decades, our lifestyle has changed drastically. We all have access to many external stimuli and technologies, which affect the way we eat, think and sleep, and can create imbalances in various ways.
The human body is designed to function in a specific circadian rhythm, which regulates various bodily processes such as eating, sleeping, digestion, hormone secretion and even our stress levels. Therefore, we should keep our body in tune with these factors. Fasting is a great way to get back on track. It is recognized as an important process for flushing out metabolic toxins, cleansing the digestive system and maintaining overall health.
Differences in circadian rhythms and intermittent fasting
Intermittent fasting involves abstaining from food for several hours each day for certain days of the week, while circadian rhythm fasting is the practice of following a meal schedule that is in time with your body’s internal clock. Circadian rhythm fasting focuses on eating on time and emphasizes eating something rather than starving in the morning. In this type of fasting, a person eats only at certain times, for example between eight in the morning and seven in the evening.
Intermittent feeding is a key component of this type, as this plan requires that you stop eating at or around seven o’clock, unlike intermittent fasting (which allows you to set your own meal schedule). give
In addition, circadian rhythm fasting emphasizes only the hours during which you consume calories, rather than limiting the number of calories consumed. The best part is that since there is a time limit for eating, you don’t have to go an entire day without eating.
Synchronization with circadian rhythms
The most important aspect is to talk to your physician before starting circadian rhythm fasting to avoid complications from an underlying health problem. If your doctor gives the green signal, there are a few things to keep in mind:
* Eat between 8 am and 7 pm to follow the circadian rhythm.
* Although there are no rules about what to eat, eating fresh vegetables, fruits, whole grains or millet while reducing sugar intake is always best.
This includes avoiding sugary drinks or alcoholic beverages. Avoid anything other than water.
* Increase the amount of fiber.
20 minutes of sunlight in the morning is a blessing.
* Just following a meal plan is not enough to promote good health. So, make exercise a part of your daily routine.
* Limit watching TV, using mobile phones and any exposure to blue light after 8 pm.
Go to sleep early and turn off all bright lights an hour before going to bed.
* Getting the best, good sleep is an essential part of it. Ideally, it should be at least seven hours.
Research shows that circadian rhythm fasting can provide many benefits, such as weight loss, body fat reduction, lower blood pressure, reduction in LDL or bad cholesterol, increase in HDL or good cholesterol, These include lowering fasting insulin and glucose levels and reducing insulin resistance. As a result, time-restricted diets can be a strategy used to help prevent or manage diabetes, high blood pressure, and high cholesterol.
Weight loss can be a particularly valuable benefit of circadian rhythm fasting because many people find it difficult to lose weight or maintain weight loss through lifestyle changes alone, and weight loss methods are often complex. There are precursors. Some researchers hypothesize that a time-restricted meal schedule may provide additional benefits by indirectly strengthening circadian rhythms.
Adherence to circadian rhythms leads to a lower risk of disease and increased chances of living longer. Early studies also suggest that eating on time may help prevent cancer, reduce inflammation and prevent neurodegenerative disease, but more research is needed.
Circadian rhythms aren’t for everyone
In general, most people cope easily with a circadian rhythm fasting or meal schedule. However, this style of eating may not be the best choice for everyone. Because early time-restricted eating results in a reduction in calories consumed, people who are older or underweight may be adversely affected if they do not eat appropriately by restricting their meal times. can be affected. People who have experienced disordered eating should also exercise caution before restricting eating, including during the day.
Since timed eating doesn’t involve a specific meal schedule, different people can do it differently. Scheduling meals too late in the day may not actually cause synchronization with circadian rhythms. Research shows that an eating schedule that is out of sync with a person’s circadian rhythm can increase their risk of obesity or metabolic problems such as insulin resistance.