High blood sugar over time damages nerve fibers and blood vessels that supply the nerves.
If someone’s HbA1c is high (above 7), neuropathy risk increases sharply.
Weak erections associated with diabetes or insulin resistance are common due to the effects these conditions can have on blood flow, nerve function, and hormone levels. However, they can often be improved by addressing the root causes and implementing targeted treatments. Here’s a comprehensive guide to help:
1. Manage Blood Sugar Levels
Why: Poorly controlled diabetes damages blood vessels and nerves, which are crucial for erections.
How:
Follow a diabetic-friendly diet (low-glycemic foods, high in fibre, and healthy fats).
Monitor blood glucose levels regularly.
Use medications or insulin as prescribed by your doctor.
Exercise regularly to improve insulin sensitivity.
2. Improve Blood Flow
Why: Erections depend on good circulation.
How:
Exercise regularly (e.g., walking, cycling, or strength training).
Avoid smoking and reduce alcohol intake.
Stay hydrated.
3. Address Insulin Resistance
Why: Insulin resistance contributes to hormonal imbalances and inflammation, both of which can impair erectile function.
How:
Consider a low-carbohydrate or ketogenic diet to improve insulin sensitivity.
Use supplements like berberine, magnesium, or omega-3 fatty acids, as they may help improve metabolic health (consult your doctor first).
4. Optimize Hormone Levels
Why: Low testosterone (common in diabetics) affects libido and erections.
How:
Get your testosterone levels checked.
Incorporate zinc-rich foods, Vitamin D, and healthy fats to support testosterone production.
Consider testosterone replacement therapy if needed (under medical supervision).
5. Use Targeted Treatments for Erectile Dysfunction (ED)
Options:
Phosphodiesterase-5 inhibitors (e.g., Viagra, Cialis): Help improve blood flow.
Vacuum erection devices: Enhance blood flow to the penis.
Penile injections or implants: For severe cases.
Shockwave therapy: May improve blood vessel function (consult a specialist).
6. Prioritize Nerve Health
Why: Diabetes-related nerve damage (neuropathy) can impair erectile function.
How:
Take alpha-lipoic acid or B vitamins (especially B12) to support nerve health.
Control your diabetes to prevent further nerve damage.
7. Manage Stress and Sleep
Why: Stress and poor sleep increase cortisol levels, which can lower testosterone and impair sexual performance.
How:
Practice stress-reducing techniques (e.g., meditation, yoga, deep breathing).
Aim for 7-9 hours of quality sleep per night.
8. Consider Psychological Factors
Diabetes-related ED can sometimes be worsened by anxiety or depression.
Seek counselling or therapy if psychological factors are contributing to your condition.
9. Consult a Specialist
A urologist or endocrinologist can offer tailored solutions, including advanced therapies or procedures.
Lifestyle Summary
Diet: Whole, unprocessed foods, low in refined sugars and carbs.
Exercise: Aim for 150 minutes of moderate activity weekly.
Habits: No smoking, limit alcohol, reduce stress.
Medical: Regular check-ups to monitor diabetes and cardiovascular health.
By addressing these areas systematically, you can significantly improve your erectile function, even with diabetes or insulin resistance.
Changing the order in which you eat different types of food
can significantly impact blood sugar levels, which is particularly important
for managing diabetes mellitus. This approach leverages the concept of
"food order" or "meal sequencing" to optimise glucose
control. Here's how it works and why it can be effective:
Understanding Food Order and Blood Sugar Control
Carbohydrates
Last: Consuming carbohydrates at the end of a meal can help reduce the
spike in blood sugar levels. When eaten first, carbohydrates are quickly
broken down into glucose, rapidly increasing blood sugar. By
eating proteins, fats, and non-starchy vegetables first, glucose
absorption is slowed down.
Protein
and Fat First: Eating protein and fat can help slow
gastric emptying and glucose absorption from carbohydrates consumed later, resulting in a more gradual increase in blood sugar levels.
Fiber
and Vegetables: Eating high-fibre foods and non-starchy vegetables at
the beginning of the meal can create a physical barrier in the stomach and
intestines, further slowing down the digestion and absorption of
carbohydrates.
Practical Steps to Implement Food Order Strategy
Begin
with Vegetables and Protein:
Start
your meal with a salad or a serving of non-starchy vegetables such as
leafy greens, broccoli, or bell peppers.
Follow
up with a portion of protein such as chicken, fish, tofu, or legumes.
Add
Healthy Fats:
Include
healthy fats like avocados, nuts, seeds, or olive oil. These can be part
of the salad dressing or a topping on your protein.
End
with Carbohydrates:
Finally,
consume carbohydrates, such as whole grains, fruits, or starchy
vegetables like sweet potatoes. This helps moderate the blood sugar
response.
Scientific Support
Several studies have demonstrated the benefits of altering
food order for blood glucose control:
A
study published in Diabetes Care (2015) found that consuming
vegetables and protein before carbohydrates significantly reduced
post-meal blood glucose levels in individuals with type 2 diabetes.
Research
in the journal BMJ Open Diabetes Research & Care (2020) showed
that altering the food sequence in a meal could improve glycemic control
and insulin sensitivity in people with type 2 diabetes.
Additional Tips for Managing Diabetes
Consistent
Meal Timing: Eating at regular intervals can help maintain steady
blood sugar levels.
Portion
Control: Be mindful of portion sizes to avoid overeating, which can
lead to blood sugar spikes.
Balanced
Diet: Ensure your diet is well-balanced with various nutrients from
different food groups.
Monitor
Blood Sugar Levels: Regularly check your blood sugar levels to
understand how different foods and meal sequences affect your glucose
levels.
Consult
a Healthcare Professional: Before making significant changes to your
diet, it's advisable to consult with a healthcare provider or a registered
dietitian, especially for personalised advice and monitoring.
Conclusion
Changing the order in which you consume different foods
during a meal can be a practical and effective strategy to manage blood sugar
levels in diabetes mellitus. By starting with vegetables and proteins and
ending with carbohydrates, you can slow down glucose absorption and reduce
post-meal blood sugar spikes, thereby aiding in better diabetes control.
Neuropathy refers to damage or dysfunction of one or more
nerves, typically in the peripheral nervous system (nerves outside the brain
and spinal cord). This condition can lead to pain, tingling, numbness,
weakness, and changes in sensation in the affected areas.
Neuropathy can result from various causes, including:
Diabetes: Diabetic neuropathy is a common type of neuropathy
that occurs in people with diabetes due to prolonged high blood sugar levels
damaging the nerves.
Trauma: Physical injuries, such as from accidents, sports
injuries, or surgeries, can damage nerves and lead to neuropathy.
Infections: Certain infections, such as shingles, HIV/AIDS,
Lyme disease, and hepatitis C, can cause neuropathy.
Autoimmune diseases: Conditions like rheumatoid arthritis,
lupus, and Guillain-Barr├й syndrome can trigger the immune system to attack the
nerves.
Toxins: Exposure to toxins, such as heavy metals, chemotherapy
drugs, or excessive alcohol consumption, can damage nerves and cause
neuropathy.
Genetics: Some inherited disorders can lead to neuropathy,
such as Charcot-Marie-Tooth disease.
Treatment for neuropathy aims to manage symptoms, prevent
further nerve damage, and address the underlying cause when possible. Depending
on the severity and type of neuropathy, treatment options may include:
Medications: Pain relievers, such as over-the-counter drugs
(e.g., acetaminophen, ibuprofen) or prescription medications (e.g., gabapentin,
pregabalin, duloxetine), may help alleviate neuropathic pain. In some cases,
topical treatments or nerve blocks may be recommended.
Physical therapy: Exercises and stretches prescribed by a
physical therapist can help improve strength, mobility, and coordination and
reduce pain associated with neuropathy.
Lifestyle modifications: Managing underlying conditions,
such as diabetes or autoimmune diseases, through proper diet, exercise,
medication, and monitoring can help prevent further nerve damage. Avoiding
activities or behaviours that exacerbate symptoms, such as smoking or excessive
alcohol consumption, is also important.
Alternative therapies: Some individuals may relieve
neuropathic symptoms through complementary and alternative approaches, such as
acupuncture, massage therapy, biofeedback, or transcutaneous electrical nerve
stimulation (TENS).
Nutritional supplements: Certain vitamins and minerals, such
as B vitamins (e.g., B12), alpha-lipoic acid, and acetyl-L-carnitine, may have
potential benefits for nerve health and neuropathic symptoms.
Surgery: In severe cases of neuropathy, particularly when
compression of nerves or structural abnormalities contribute to symptoms,
surgical interventions such as decompression surgery or nerve repair may be
considered.
Individuals with neuropathy need to work closely with
healthcare professionals, such as neurologists, primary care physicians, or
pain management specialists, to develop a comprehensive treatment plan tailored
to their specific needs and circumstances. Additionally, early diagnosis and
intervention can help prevent or minimise complications associated with
neuropathy.
Alternative medicine approaches may offer complementary
options for managing neuropathy symptoms. However, it's important to note that
these methods may not suit everyone, and evidence supporting their
effectiveness can vary. Here are some alternative medicine options that
individuals with neuropathy may consider:
Acupuncture: Acupuncture involves inserting thin needles
into specific points on the body to stimulate nerve function, improve blood
flow, and reduce pain. Some studies suggest that acupuncture may help alleviate
neuropathic pain in specific individuals.
Acupressure: Similar to acupuncture, acupressure involves
applying pressure to specific points on the body to promote healing and relieve
pain. While research on acupressure specifically for neuropathy is limited,
some people find it helpful for managing symptoms.
Herbal supplements: Certain herbs and plant extracts may
have potential benefits for neuropathy symptoms. Examples include evening
primrose oil, alpha-lipoic acid, capsaicin (from chili peppers), and ginkgo
biloba. However, it's essential to consult with a healthcare provider before
taking herbal supplements, as they may interact with medications or have side
effects.
Massage therapy: Massage therapy can help improve
circulation, reduce muscle tension, and alleviate pain associated with
neuropathy. Gentle techniques, such as Swedish massage or reflexology, may particularly benefit individuals with neuropathy.
Yoga and tai chi: Mind-body practices like yoga and tai chi
incorporate gentle movements, stretching, and relaxation techniques, which can
help improve balance, flexibility, and overall well-being. Some studies suggest
that yoga and tai chi help reduce neuropathic pain and improve quality of
life in individuals with neuropathy.
Mindfulness meditation: Mindfulness-based practices, such as
meditation and deep breathing exercises, can help reduce stress, promote
relaxation, and enhance coping skills for managing neuropathy symptoms.
Dietary supplements: Certain vitamins and minerals, such as
vitamin B12, vitamin D, magnesium, and omega-3 fatty acids, may support nerve
health and function. However, it's essential to consult a healthcare
provider before taking dietary supplements, as they may interact with
medications or have side effects.
It's essentia to approach alternative medicine approaches
for neuropathy as complementary to conventional treatments rather than
replacements. Before trying any alternative therapies, individuals should
consult with a healthcare provider to ensure they are safe and appropriate,
especially if they have underlying medical conditions or are taking
medications. Additionally, it's essential to continue following any prescribed
treatment plans and regularly communicate with healthcare providers about
symptoms and progress.
Stinging nettle, scientifically known as Urtica dioica, is a
perennial flowering plant that has been used for centuries due to its numerous
health benefits. Despite its reputation for causing a painful sting when
touched, stinging nettle offers a range of advantages when properly processed
and utilized. From its rich nutrient profile to its potential therapeutic
properties, here are some of the benefits associated with stinging nettle:
Nutritional Value: Stinging nettle is a nutrient powerhouse,
containing an array of vitamins and minerals. It is particularly rich in
vitamins A, C, and K, as well as iron, calcium, magnesium, and potassium.
Including stinging nettle in your diet can help meet your daily nutritional
requirements.
Anti-inflammatory Properties: Stinging nettle possesses
anti-inflammatory properties that have been utilized in traditional medicine.
It contains compounds like flavonoids and carotenoids that help reduce
inflammation in the body. This makes it potentially beneficial for managing conditions
such as arthritis, gout, and allergic reactions.
Allergy Relief: Stinging nettle has long been used as a
natural remedy for allergies, especially hay fever. Research suggests that the
plant can inhibit the production of histamine, a substance that triggers
allergic reactions. Consuming stinging nettle or using it in the form of a
herbal supplement may help alleviate symptoms like sneezing, itching, and nasal
congestion.
Prostate Health: Extracts from stinging nettle root have
been studied for their potential benefits in supporting prostate health. They
may help reduce the symptoms of benign prostatic hyperplasia (BPH), a common
condition characterized by an enlarged prostate gland. Stinging nettle extract
can help improve urinary flow and alleviate discomfort associated with BPH.
Blood Sugar Control: Preliminary research suggests that
stinging nettle may play a role in managing blood sugar levels. Some studies
have shown that stinging nettle leaf extract can improve glucose metabolism and
enhance insulin sensitivity. However, more research is needed to fully
understand its effects on diabetes management.
Skin Health: Topical application of stinging nettle has been
used to address various skin conditions. It can provide relief from itching,
irritation, and inflammation associated with eczema, dermatitis, and insect
bites. Stinging nettle extracts or creams can be applied directly to the
affected area to soothe the skin and promote healing.
Rich in Antioxidants: Stinging nettle contains a variety of
antioxidants, including flavonoids, phenolic compounds, and vitamin C. These
antioxidants help neutralize harmful free radicals in the body, reducing
oxidative stress and potentially lowering the risk of chronic diseases.
Detoxification Support: Stinging nettle has diuretic
properties, meaning it promotes urine production and can aid in flushing out
toxins from the body. It may support kidney function and help cleanse the
urinary system, thereby contributing to overall detoxification.
Bone Health: The high mineral content of stinging nettle,
including calcium, magnesium, and silica, makes it beneficial for maintaining
strong and healthy bones. Regular consumption of stinging nettle, either in the
form of tea or supplements, may help prevent osteoporosis and improve bone
density.
Culinary and Culinary Uses: Stinging nettle can be used in
various culinary preparations. Young nettle leaves can be blanched or steamed
and used as a nutrient-rich ingredient in soups, stews, pesto, and teas. It
offers a unique flavor profile and adds a nutritional boost to your meals.
Despite its potential benefits, it's important to note that
stinging nettle may cause allergic reactions in some individuals. It is
advisable to consult a healthcare professional before incorporating it into
your diet or using it for medicinal purposes, especially if you have
Recent research suggests that metformin, a medicine used to treat type 2 diabetes, may have the ability to slow down the aging process by activating cellular pathways through AMPK that promote youthful cellular functioning, making it a promising candidate for an anti-aging drug. This is particularly good news for individuals with diabetes, as high blood glucose levels not only cause insulin resistance but also accelerate the aging process. Furthermore, studies have shown that metformin has benefits beyond regulating glucose levels and treating diabetes, including protection against cancer and cardiovascular disease, neuroprotection, and weight loss by regulating AMPK-activated pathways that promote healthy metabolism.
Is it possible that a commonly used medication for diabetes could also have anti-aging benefits?
Glycemic load and glycemic index are variables that measure the actual impact of foods that contain carbohydrates on blood glucose levels. The insulin index of a food demonstrates how much it elevates the concentration of insulin in the blood.
Despite efforts to control hyperglycemia, diabetes management is still challenging. This may be due to focusing on reducing hyperglycemia and neglecting the importance of hyperinsulinemia; while insulin resistance and resultant hyperinsulinemia preceded diabetes onset and may contribute to disease pathogenesis.
Glycemic index
The glycemic index is a tool that’s often used to promote better blood sugar management.
Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone.
The glycemic index can not only help increase your awareness of what you’re putting on your plate but also enhance weight loss, decrease your blood sugar levels, and reduce your cholesterol.
Low: 55 or less
Medium: 56-69
High: 70 or higher
Insulin Index
Theinsulin indexof a food represents the elevation of the insulin concentration in the blood during the 2-h period after the food is ingested. The insulin index represents a comparison of food portions with equal overall caloric content (250 kcal or 1000 kJ). The insulin index can be more useful than either the glycemic index or the glycemic load, because certain foods, such as lean meats, cause an insulin response despite the fact that they contain very low amounts of carbohydrates.
The Glycemic Index Scale:
Selecting foods based on carbohydrate counting, glycemic index or glycemic load are common guides to control glycemia in diabetic patients, but neglect the insulin response, thus leading to failure in diabetes management. Therefore, paying attention to insulinemic response along with glycemic response seems to be more effective in managing diabetes.
Prediabetes is a serious health condition where blood sugar
levels are higher than normal, but not high enough yet to be diagnosed as a type
2 diabetes. Approximately 88 million American adults—more than 1 in 3—have
prediabetes. Of those with prediabetes, more than 84% don’t know they have it.
Prediabetes puts you at increased risk of developing type 2 diabetes, heart
disease, and stroke.
What Causes Prediabetes?
Insulin is a hormone made by your pancreas that acts like a
key to let blood sugar into cells for use as energy. If you have prediabetes,
the cells in your body don’t respond normally to insulin. Your pancreas makes
more insulin to try to get cells to respond. Eventually, your pancreas can’t
keep up, and your blood sugar rises, setting the stage for prediabetes—and type
2 diabetes down the road.
Signs & Symptoms
You can have prediabetes for years but have no clear
symptoms, so it often goes undetected until serious health problems such as
type 2 diabetes show up. It’s important to talk to your doctor about getting
your blood sugar tested if you have any of the risk factors for prediabetes,
which include:
Being overweight
Being 45 years or older
Having a parent, brother, or sister with type 2 diabetes
Being physically active less than 3 times a week
Ever having gestational diabetes (diabetes during pregnancy)
or giving birth to a baby who weighed more than 9 pounds
Having polycystic ovary syndrome
Race and ethnicity are also a factor: African Americans,
Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian
Americans are at higher risk.
How to Stop Prediabetes in Its Tracks
1. Get Tested
Not everyone with prediabetes will develop type 2 diabetes,
but everyone with prediabetes is at higher-than-normal risk. So talk to your
healthcare provider about determining your own risk and getting a simple blood
test for diabetes screening. If necessary, find out what steps you should take
right now to avoid or delay the development of type 2 diabetes and related
medical conditions.
2. Change Your Diet
If you have prediabetes, you can reduce your risk of
developing more serious conditions by eating better and losing any excess
weight. Eating better means choosing more healthful foods: fresh veggies and
fruit; lean protein sources, including fish and plant options like lentils and
beans; healthful fats like extra virgin olive oil, avocado, nuts and seeds; and
smaller portions of fibre-rich whole grains and root vegetables. Eat a wide
variety of these foods to broaden your nutrient intake and balance your meals.
It's also important to eat regularly scheduled meals and snacks, to avoid
extreme blood sugar highs and lows throughout the day.
3. Reduce Toxic Stress Levels
Researchers have found that while short-term psychological
stress can actually be good for you, chronic stress suppresses your immune
system and could increase your risk of developing type 2 diabetes by altering
your insulin needs. In some people, chronic stress may also trigger a cascade
of hormonal events that increase appetite. While it’s not always possible to
eliminate your source of stress, coping techniques, such as yoga, meditation,
reading and writing poetry, counselling, or exercise, can help reduce
overbearing pressure before it makes you sick.
4. Get Moving
When you’re at risk of developing diabetes, too much TV time
or other time spent in sedentary activities increases your risk even more.
Regular exercise can help you manage your weight, reduce high blood pressure
and blood fats, sleep better, improve your mood, and boost your energy levels,
all of which can also help alleviate stress. The ADA recommends 30 minutes of
moderate-to-vigorous aerobic exercise, such as brisk walking, stair climbing or
jogging, at least 5 days a week, and strength training, such as callisthenics or
weight training, at least twice a week.
5. Take Your Meds
In many cases, lifestyle changes such as improved diet, stress
reduction, increased physical activity, and weight management will help you
control your blood sugar and prevent prediabetes from turning into diabetes.
But if you are obese, under 60 years old, or have a history of gestational
diabetes, your healthcare provider may recommend oral medication, such as
metformin, as the first best step toward managing your condition. If you feel
you would benefit from medication, ask your doctor if you are a candidate.
Intermittent fasting has recently become a health trend. It’s claimed to cause weight loss, improve metabolic health, and perhaps even extend lifespan.
"For the first time, we showed that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as lowering the abundance of blood proteins in inflammation or affecting bile synthesis. This helps explain some of the previously known facts about intermittent fasting," the author said.
The findings will help medical scientists working in cancer, cardiovascular and diabetes research develop new interventions to lower disease risk and discover the optimum intervals for fasting.
"We know that fasting can be an effective intervention to treat disease and improve liver health. But we haven't known how fasting reprograms liver proteins, which perform a diverse array of essential metabolic functions," said Dr Larance, a Cancer Institute of NSW Future Research Fellow in the Charles Perkins Centre and School of Life and Environmental Sciences at the University of Sydney.
Several methods of this eating pattern exist.
Seven ways to do intermittent fasting
There are various methods of intermittent fasting, and
people will prefer different styles. Read on to find out about seven different
ways to do intermittent fasting.
1. Fast for 12 hours a day
Different styles of intermittent fasting may suit different
people.
The rules for this diet are simple. A person needs to decide
on and adhere to 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 releases ketones into
the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option
for beginners. This is because the fasting window is relatively small, much of
the fasting occurs during sleep, and the person can consume the same number of
calories each day.
The easiest way to do the 12-hour fast is to include the
period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and
7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7
a.m. to eat breakfast but would be asleep for much of the time in between.
2. Fasting for 16 hours
Fasting for 16 hours a day, leaving an eating window of 8
hours is called the 16:8 method or the Leangains diet.
During the 16:8 diet, men fast for 16 hours each day, and
women fast for 14 hours. This type of intermittent fast may be helpful for
someone who has already tried the 12-hour fast but did not see any benefits.
On this fast, people usually finish their evening meal by 8
p.m. and then skip breakfast the next day, not eating again until noon.
A study on mice found that limiting the feeding window to 8
hours protected them from obesity, inflammation, diabetes, and liver disease,
even when they ate the same total number of calories as mice that ate whenever
they wished.
3. Fasting for 2 days a week
People following the 5:2 diet eat standard amounts of
healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600
calories and women 500 calories.
Typically, people separate their fasting days in the week.
For example, they may fast on a Monday and Thursday and eat normally on the
other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also
known as the Fast Diet. A study involving 107 overweight or obese women found
that restricting calories twice weekly and continuous calorie restriction both
led to similar weight loss.
The study also found that this diet reduced insulin levels
and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting
style in 23 overweight women. Over the course of one menstrual cycle, the women
lost 4.8 per cent of their body weight and 8.0 per cent of their total body fat.
However, these measurements returned to normal for most of the women after 5
days of normal eating.
4. Alternate day fasting
There are several variations of the alternate-day fasting
plan, which involves fasting every other day.
For some people, alternate day fasting means a complete
avoidance of solid foods on fasting days, while other people allow up to 500
calories. On feeding days, people often choose to eat as much as they want.
One study reports that alternate-day fasting is effective
for weight loss and heart health in both healthy and overweight adults. The
researchers found that the 32 participants lost an average of 5.2 kilograms
(kg), or just over 11 pounds (lb), over a 12-week period.
Alternate day fasting is quite an extreme form of
intermittent fasting, and it may not be suitable for beginners or those with
certain medical conditions. It may also be difficult to maintain this type of
fasting in the long term.
5. A weekly 24-hour fast
On a 24-hour diet, a person can have teas and calorie-free
drinks.
Fasting completely for 1 or 2 days a week, known as The Eat-Stop-Eat diet involves eating no food for 24 hours at a time. Many people
fast from breakfast to breakfast or lunch to lunch.
People on this diet plan can have water, tea, and other
calorie-free drinks during the fasting period.
People should return to normal eating patterns on the
non-fasting days. Eating in this manner reduces a person’s total calorie intake
but does not limit the specific foods that the individual consumes.
A 24-hour fast can be challenging, and it may cause fatigue,
headaches, or irritability. Many people find that these effects become less
extreme over time as the body adjusts to this new pattern of eating.
People may benefit from trying a 12-hour or 16-hour fast
before transitioning to the 24-hour fast.
6. Meal skipping
This flexible approach to intermittent fasting may be good
for beginners. It involves occasionally skipping meals.
People can decide which meals to skip according to their
level of hunger or time restraints. However, it is important to eat healthful
foods at each meal.
Meal skipping is likely to be most successful when
individuals monitor and respond to their body’s hunger signals. Essentially,
people using this style of intermittent fasting will eat when they are hungry
and skip meals when they are not.
This may feel more natural for some people than the other
fasting methods.
7. The Warrior Diet
The Warrior Diet is a relatively extreme form of
intermittent fasting.
The Warrior Diet involves eating very little, usually just a
few servings of raw fruit and vegetables, during a 20-hour fasting window, then
eating one large meal at night. The eating window is usually only around 4
hours.
This form of fasting may be best for people who have tried
other forms of intermittent fasting already.
Supporters of the Warrior Diet claim that humans are natural
nocturnal eaters and that eating at night allows the body to gain nutrients in
line with its circadian rhythms.
During the 4-hour eating phase, people should make sure that
they consume plenty of vegetables, proteins, and healthful fats. They should
also include some carbohydrates.
Although it is possible to eat some foods during the fasting
period, it can be challenging to stick to the strict guidelines on when and
what to eat in the long term. Also, some people struggle with eating such a
large meal so close to bedtime.
There is also a risk that people on this diet
will not eat enough nutrients, such as fibre. This can increase the risk of
cancer and have an adverse effect on digestive and immune health. The following tips may help people stay on track and maximize the benefits of intermittent fasting:
Staying hydrated. Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day.
Avoiding obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
Resting and relaxing. Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
Making every calorie count. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fibre, and healthful fats. Examples include beans, lentils, eggs, fish, nuts, and avocado.
Eating high-volume foods. Select filling yet low-calorie foods, which include popcorn, raw vegetables, and fruits with high water content, such as grapes and melon.
Increasing the taste without the calories. Season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavour, which may help to reduce feelings of hunger.
Choosing nutrient-dense foods after the fasting period. Eating foods that are high in fibre, vitamins, minerals, and other nutrients help to keep blood sugar levels steady and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.
