6 Ways to Protect Your Heart During Intermittent Fasting

Intermittent fasting is rapidly gaining popularity among fitness enthusiasts due to its lack of any specific restrictions on food types or portions, and its ability to increase rapid fat burning. However, a recent study has shown that eating patterns can be harmful to your heart health and that people who eat within 8 hours are 91 percent more likely to die from heart disease than those who do not. , who eat more than 12-16 hours. Prescribed time limit. (Also read: Intermittent fasting increases risk of death from heart disease by 91%: Study)

How intermittent fasting works

According to Johns Hopkins Medicine, intermittent fasting works by increasing the period during which your body burns the calories consumed during your last meal and begins burning fat. According to experts, it has many benefits, be it prevention of diabetes, weight loss or reducing inflammation in the body. However, in light of this new research, it is important to understand how this dietary pattern can avoid potential heart problems.

“Nowadays following IF is a trend as if it is a discovery, but the age-old tradition of fasting for one day every week is a form of IF. It is believed that weight loss can be rapid and quite . The IF regimen is based on animal experiments. Additionally, physiologically a nourished state promotes cell growth while a fasted state promotes cell breakdown and repair and some small human studies have shown that IF may reduce diabetes, weight Can help in weight loss, recovery from cancer, thyroid problems etc,” says. Dr. C. Raghu, Clinical Director and Senior Interventional Cardiologist, Yashoda Hospitals Hyderabad.

Mistakes we make during intermittent fasting

Dr. Raghu says that before starting intermittent fasting to protect heart health, the calories consumed during meals and pre-existing health conditions also need to be taken into account.

“A recent study presented at the American Heart Association meeting showed that IF of more than 16 hours increased cardiovascular events by 91%. The study methodology and interpretation of the findings were much criticized but not significant. Recent studies have also shown that it is important to limit calories rather than restricting eating time alone, the expert says.

Tips to Protect Heart Health During Intermittent Fasting

Dr. C. Raghu shares important strategies for cardiovascular health that should be followed during intermittent fasting.

• Maintaining circadian rhythms is essential for IF; That means people should eat during the day and avoid eating or snacking during the night.
• If one is diabetic, it is necessary to modify some diabetes medications, as fasting while on these medications is not recommended. Some people who take medications for blood pressure or heart disease may be at greater risk for imbalances in sodium, potassium, and other minerals during longer-term fasting than usual. Therefore, consult a doctor before going for IF.
• If the diet should be introduced gradually over a period of several months, reduce the time frame during which they eat food each day, with the goal of fasting for 16 to 18 hours a day.
• Not only is IF important, but calorie restriction must also be considered for it to be effective.
• Even during the IF diet, avoiding snacking between meals and physical activity and building muscle tone are important strategies for healthy weight loss.
• Before starting these diets it is important to understand that if the diet is to be followed lifelong and for short periods, normal eating patterns may result in weight gain rather than weight loss.