Navratri fasting: Here's how to do it right to boost brain function, heart health, manage weight

Navratri fasting is a spiritual practice observed by many to honour the goddess Durga over nine days, symbolising purity and devotion. During this period, devotees typically abstain from grains, non-vegetarian food, and alcohol, consuming light meals made from ingredients like buckwheat, amaranth, and fruits. The fast is believed to cleanse the body and mind, promoting self-discipline and spiritual growth. Besides the religious significance, fasting also aids in detoxifying the body, improving digestion, and boosting energy levels, along with offering numerous health benefits. Mumbai-based Dietician Harshdeep Khurrana shares 10 advantages of fasting and tips on how to do it right:

Advantages of fasting:

• Weight loss and fat reduction:

Fasting helps in weight loss by reducing calorie intake and boosting fat-burning processes. The body shifts from using glucose for energy to breaking down fat stores.

• Improved insulin sensitivity:

Fasting can improve insulin sensitivity, reducing the risk of type 2 diabetes. It helps stabilise blood sugar levels by lowering insulin resistance.

• Enhanced brain function:

Fasting may boost brain function and protect against neurodegenerative diseases like Alzheimer's. It encourages the production of brain-derived neurotrophic factor (BDNF), which supports brain health.

• Cellular repair and autophagy:

During fasting, cells initiate autophagy, a process where damaged cells are removed and recycled. This promotes cellular repair, reduces inflammation, and helps prevent chronic diseases.

• Heart health:

Fasting can improve cardiovascular health by reducing blood pressure, cholesterol, and triglycerides. This reduces the risk of heart disease and stroke.

• Boosts metabolism:

Fasting may enhance metabolic rate, leading to more efficient fat-burning and energy utilisation.

• Detoxification:

Fasting gives the digestive system a break, allowing the body to focus on detoxifying and eliminating toxins stored in fat cells.

• Longevity and ageing:

Fasting has been linked to increased longevity by improving stress resistance, metabolism, and the repair of DNA.

• Reduced inflammation:

Chronic inflammation is associated with various diseases, such as arthritis, asthma, and heart disease. Fasting can reduce inflammatory markers in the body.

• Improved mental clarity and focus:

With fewer blood sugar fluctuations and lower insulin levels, fasting can improve mental clarity and concentration. It also supports the release of norepinephrine, a neurotransmitter that enhances focus.

Also see | Navratri fasting and hydration: Why staying hydrated is important during the festival

How to fast right:

• Start slow:

If you're new to fasting, begin with intermittent fasting, like a 12-hour fast (e.g., 8 PM to 8 AM), and gradually extend the duration as your body adapts.

• Stay hydrated:

Drink plenty of water during fasting periods to prevent dehydration. You can also have herbal teas or black coffee (without sugar or cream).

• Eat balanced meals:

During eating windows, focus on nutrient-dense, whole foods like lean proteins, healthy fats, vegetables, and complex carbohydrates. Avoid overeating or consuming junk food.

• Avoid sugary drinks and snacks:

To maintain the benefits of fasting, avoid high-sugar and processed foods even during eating periods.

• Listen to your body:

If you feel excessively fatigued, dizzy, or unwell, stop fasting and consult a healthcare professional. Fasting should enhance your health, not hinder it.

• Stay active:

Light physical activity like walking, yoga, or stretching can enhance the benefits of fasting. Avoid intense workouts during prolonged fasts.

• Don't fast every day:

Give your body regular breaks from fasting by incorporating non-fasting days. This helps maintain balance and prevent burnout.

• Refeed properly:

Break your fast with small, easy-to-digest meals to avoid overwhelming the digestive system. Gradually introduce larger portions.

By following these tips and understanding the benefits, you can make fasting an effective tool for overall well-being.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.