Intermittent Fasting - Mindfulness
The benefits to your overall health and well-being
Fasting has been used therapeutically since at least the 5th-century BCE when Greek physician Hippocrates recommended abstinence from food or drink for patients who exhibited certain symptoms of illness.
It's said that Fasting started in Ancient Greece as its birthplace, however, different religions practice Fasting as part of their religious practice.
What Is Fasting?
Generally, a period of time of at least twelve hours where very few calories are consumed. However, it's important to note that it doesn't mean starving yourself.
Why Do People Fast?
Many Fast for spiritual reasons:
Many religions utilize Fasting as a spiritual-religious practice.
For example:
Catholics fast or abstain from meat on Ash Wednesday, Good Friday, and every Friday during Lent. This period lasts for 40 days- It represents the time Jesus spent in the wilderness, fasting, praying, and being tempted by Satan.
Muslims fast for an entire month during Ramadan, in which they abstain from food and drink from sunup to sundown.
Eastern religions like Buddhism and Hinduism utilize fasting often as a form of purification as a way to increase being more mindful and improve concentration.
Whether you choose to fast for religious or personal reasons, there are many benefits of fasting overall. However, Intermittent fasting isn't for everyone.
It's not recommended for people under 18 years of age, women who are pregnant or breastfeeding, or some people with diabetes, kidney disease, or heart issues. Talk to your doctor to see if it's safe for you.
Different types and methods of Intermittent Fasting
There are many ways to practice fasting, referring to as 16:18, 20:4, 18:6, and 14:10 methods which all add up to 24 hours.
People who practice 16:18 intermittent fasting may lose weight, lose fat, and reduce their risk of some diseases.
This diet plan may also be easier to follow than other types of fasting.
Participants should eat whole foods high in fiber and stay hydrated during the fast.
Below is an example of the 16:18 method.
Remember this is just one example, you have to see what works best for you and your body and most importantly your schedule.
How long should you do intermittent fasting?
A person should follow a 12-hour fasting window every day. According to some researchers, fasting for 10–16 hours can cause the body to burn its fat stores into energy, which is why ketones are released into the bloodstream.
Intermittent Fasting Can Enhance Mindfulness Practice
Is intermittent fasting(IF) really effective for improving mental wellbeing as well? Research seems to indicate it does so in two key ways. The first is by increasing levels of a protein called bran in the brain which enhances brain function.
Researchers determined that fasting reduces anxiety-like behavior and improves memory by reducing caspase-1 activity throughout the brain, allowing increased levels of focus.
Studies show intermittent fasting can aid people in combating obesity, diabetes, and cardiovascular disease, illnesses that are risk factors for aging-related diseases like Alzheimer's.
Fasting For Better Concentration/Mindfulness:
Fasting has been utilized for centuries to increase self-discipline, awareness, and concentration.
You become more mentally alert when fasting since the act of being present with food(aware of hunger without reacting to it) brings you into sharper focus. It also forces you to examine your beliefs, ideas, and expectations, and weed out negative thoughts and ideas.
Periodic food restriction lowers inflammation in the brain and protects nerve cells. It also activates autophagy, which breaks down the body and recycles worn-out tissue components. Intermittent Fasting increases human growth hormone, which promotes bone growth.
Fasting can improve neuroplasticity (the brain's ability to form new neural connections) and fights inflammation, which results in better memory.
Mindful Eating Awareness
increasing your awareness of the experience of eating and the food you eat. Eating to fill an emotional void (for example, because you're stressed, lonely, sad, or bored).
Eat slowly and chew thoroughly. Eat when you feel hungry, and stop when full. Limit the distractions around you. Think about the smells, textures, and ingredients of your food as you're eating.
Being mindful of the food you eat can promote better digestion, keep you full with less food, and influence wiser choices about what you eat in the future.
It can also help you free yourself from unhealthy habits around food and eating.
One thing I have come to realize especially as I get older is how certain foods I used to enjoy affect me differently now than they did in the past. It's true what they say "I feel as good as I eat".
The next time you eat something take note of how it makes you feel after. Become more aware of the signs our body gives us.
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