High blood sugar and cholesterol levels? Study finds how intermittent fasting can help

Intermittent fasting is known for several health benefits, but people often follow this diet pattern to lose or maintain weight. Intermittent fasting basically consists of alternating periods of eating and fasting. You get a designated eating period where you are allowed to eat, and when you enter the fasting period, you don’t eat much and stick to the basics like drinking water, black coffee, or unsweetened black tea. A recent study has uncovered the health benefits of following intermittent fasting for adults with metabolic syndrome, a group of health conditions that include high blood pressure, high blood sugar levels, abnormal cholesterol or triglyceride levels, and abdominal obesity. . More than one billion people worldwide suffer from these conditions, which increase the risk of diabetes, heart disease and/or stroke.

Health benefits of intermittent fasting

Adults with metabolic syndrome can improve their health by limiting their daily eating to an eight- to 10-hour period, according to a new study. study from the Salk Institute and the University of California, San Diego.

The researchers divided 108 prediabetic adults with metabolic syndrome into two groups and only one of them continued intermittent fasting. For this study, the average eating period for the fasting group was 9:14 a.m. to 6:59 p.m. After providing nutritional counseling to both groups, the researchers found that study participants who followed intermittent fasting lost more fat and had better blood sugar control. than the other group.
Also read:The hidden dangers of sugar: a sweet poison for cancer

Only one person in the fasting group reported negative side effects such as irritability, fatigue and difficulty concentrating, the researchers say. Their findings were published in Annals of Internal Medicine.

Who should avoid intermittent fasting?

While intermittent fasting can be beneficial for many people, certain people should approach it with caution or avoid it altogether. Nutritionist Shikha Gupta explains in an Instagram post that people with certain health problems should avoid this eating pattern. Take a look:

1. If you constantly fight heartburn: “If you have a sensitivity intestine and constantly suffer from heartburn, fasting for prolonged periods may not be ideal,” said the nutritionist.

2. If you have a cortisol imbalance: “People with high or low cortisol levels should prioritize regular meals, especially within an hour of waking up. Prolonged fasting intervals can trigger the release of cortisol as a protective mechanism, leading to loss of muscle mass, a lower stress tolerance and possible sleep disturbances,” said nutritionist Shikha. Gupta.

3. If you have thyroid problems: “Dysfunctional thyroid function needs the support of well-balanced meals containing carbohydrates, proteins, fats and essential micronutrients at regular intervals, ideally every three hours,” the nutritionist said. Long intervals between meals can hinder metabolism in these cases.

3 tips to follow during intermittent fasting

Here are some tips to keep in mind when following intermittent fasting:

1. Break the fast with modest-sized meals

Breaking your fast with large portions of junk food will prove counterproductive. Be sure to break your fast with a healthy, modest-sized meal.

2. Keep your food nutritious

Include healthy fats, protein, and fresh vegetables in your meals while following intermittent fasting. You can also include healthy carbohydrates from foods like brown rice, sweet potatoes, etc.
Also read:Fighting bloating? 5 Simple Ayurvedic Remedies to Tackle Digestion Problems Like a Pro

3. Eat several small meals

Divide your food intake into three or four small meals, rather than eating one large meal. Eating more often will improve your metabolism and you will also avoid eating too much at one time or going hungry the rest of the day.

Intermittent fasting can be healthy for certain people if followed correctly. Consult a doctor or nutritionist for personalized guidance.

Disclaimer: This content, which includes advice, provides generic information only. In no case does it replace qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV takes no responsibility for this information.