Are you fasting? Maintain blood sugar level, reduce stress and stay healthy with these 9 simple rules

Fasting is beneficial for the body as it promotes various physiological processes essential for health. (Image: Canva)

Fasting is beneficial for the body as it promotes various physiological processes essential for health. During fasting, the body shifts from using glucose for energy to utilising fat stores, which can aid in weight management and improve metabolic health. This shift also stimulates autophagy, a process where cells remove damaged components, enhancing cellular repair and longevity. Fasting supports improved insulin sensitivity, reducing the risk of type 2 diabetes. Additionally, it can lower inflammation and oxidative stress, contributing to overall well-being and potentially reducing the risk of chronic diseases. Fasting also encourages mental clarity and focus, likely due to stabilised blood sugar levels and the production of ketones. Overall, fasting provides a natural mechanism for detoxification, cellular rejuvenation, and metabolic optimisation, aligning with the body's innate ability to regulate and heal itself.

To maximise the health benefits of fasting, it's important to approach it thoughtfully and strategically. Here are 9 simple rules to get the maximum benefits out of your fasting routine, according to Parul Khurrana, a nutritionist and mental health coach based out of Chandigarh.

Stay hydrated

Drink plenty of water throughout your fasting period to maintain hydration and support metabolic processes. You can also consume herbal teas or black coffee, which can help suppress appetite and improve alertness.

Break your fast with balanced meals

When ending your fast, focus on meals that combine protein, healthy fats, and complex carbohydrates. This balance will stabilise blood sugar levels and provide sustained energy. Include foods like lean meats, fish, avocados, nuts, seeds, and whole grains.

Avoid processed and sugary foods

Minimise consumption of processed foods and sugars, which can cause blood sugar spikes and crashes, affecting your energy levels and overall health.

Also see: Intermittent fasting for weight loss: Dos and don'ts you should know for maximum benefits 

Include nutrient-dense foods

Focus on eating foods rich in vitamins, minerals, and antioxidants. These include vegetables, fruits, nuts, seeds, and legumes. Nutrient-dense foods help support overall health and make the most of the benefits gained from fasting.

Listen to your body

Pay attention to how you feel during fasting and adjust as needed. If you experience symptoms like dizziness, extreme fatigue, or headaches, consider modifying your fasting schedule or approach. It's important to find a fasting method that suits your individual needs and lifestyle.

Get adequate sleep

Ensure you are getting enough quality sleep, as it is crucial for recovery and overall health. Poor sleep can negatively impact the benefits of fasting.

Do light exercise

Engage in light to moderate physical activity during fasting periods. Activities such as walking, yoga, or stretching can enhance the benefits of fasting without depleting your energy. Avoid high-intensity workouts during extended fasting periods to prevent excessive fatigue.

Manage stress levels

Stress can interfere with the effectiveness of fasting. Practice stress-reducing techniques like meditation, deep breathing exercises, or gentle yoga to help manage stress levels.

Gradually adjust your fasting schedule

If you are new to fasting, start with shorter fasting periods and gradually increase the duration as your body adapts. This approach helps minimise potential side effects and allows you to better gauge how fasting impacts you.