What happens to our body when we fast? In today’s episode of Dr Nora, I take you through some of the changes that occur when we fast for periods of time and the benefits to the body.
Fasting is performed by many people around the globe. Each year billions of people observe the holy month of Ramadan which means fasting from sunrise to sunset. During this time no food or water is permitted. Others fast for health purposes, such as those undertaking intermittent fasting. But why are so many people fasting and what are the health benefits?
To understand this better, we need to be aware of what happens to food that we eat. When we eat, food is broken down and nutrients are absorbed. Glucose is produced which is our main energy store for functioning. When we fast, a number of changes occur over time.
0-4 HOURS - ANABOLIC PHASE
During this time, our body is still relying on the energy source from our last meal. It is using glucose to keep us functioning as well as other essential nutrients. The glucose can be used as an immediate energy source, or it can help with protein synthesis in muscles, or it can be stored for later use either short term or long term. It is called the anabolic phase because this is a period of growth as nutrients are available to the body.
4-16 HOURS - CATABOLIC PHASE
During this time, the body has now utilised its available source of glucose and signals are released to start breaking down stored glucose, otherwise known as glycogen. Interestingly, during fasting, our basal metabolic rate (which is the amount of energy our body burns whilst resting) drops and so we become more efficient as utilising energy. An impact of this is that our heart rate and blood pressure drop.
12 HOURS - GROWTH HORMONE
At around the 12 hour mark of fasting, a special hormone is released, called growth hormone. This is also released during exercise. Growth hormone is our main fat burning hormone. It also has a number of other special properties, such as anti-ageing as it thickens the skin, it also helps to heal joints, helps the production of protein, repairs cells and stimulates the immune system. It is also involved in our learning and memory.
KETOSIS
Towards the end of this time, once glycogen stores have started to deplete, and this can occur faster if you are exercising for example, the body no longer has access to glucose. So the liver releases a chemical known at Ketones which become the main energy source. During this stage the body goes into ketosis. This is the ideal stage for weight loss and balancing out sugar levels.
18 HOURS - AUTOPHAGY
If all of these changes weren’t enough, around 18 hours of fasting, a process known as autophagy occurs. As we live and age, our cells in our body become damaged or die. Autophagy is a process whereby these cells are marked and cleansed and recycled, putting these valuable nutrients elsewhere. Autophagy is essential for healthy functioning cells.
Of course, not everyone can fast and it is important that if you are considering fasting that you seek medical advice from your own doctor to check your suitability first.
In today’s episode of Dr Nora I talk you through which foods are best to eat for a healthy fast.
WHAT IS RAMADAN?
Ramadan is a holy month that is observed by many people around the world. It primarily involves fasting from dawn until sunset, that means no water or food during that time. And it’s for that reason that not everyone can fast. Groups such as the pregnant or breast feeding, certain medical conditions and the frail and elderly not to fast. Whilst they may not be able to fast they observe the month in other ways such as going to the mosque. If you have any questions about your health eligibility to fast then please speak with your local doctor, you can even come by for a sick note.
PREPARING FOR YOUR FAST
To prepare for your fast, it is important to eat foods that will release energy over a prolonged period of time. This may take the form of complex carbohydrates. These are carbohydrates that are made up of many molecules of sugar, and when consumed take a long time to digest, examples include oats, eggs or chickpeas. It is important to also drink small quantities of water regularly to keep you hydrated for the fast.
BREAKING YOUR FAST
When breaking your fast, it is very easy to eat unhealthy and processed foods, however take time to think about which foods you are consuming. Traditionally, people will break their fast with 1-2 dates. Dates are a healthy source of natural sugars (provided they are not coated with additional sugar). They contain nutrients, such as potassium and manganese and are a perfect treat for breaking the fast.
Having soup is a great way to get nutrients and hydration into your body. In addition, the warmth of the soup will help your stomach expand after a long fast. For your main meal, you may want to consider having a variety of fresh vegetables and protein. When preparing your meals be sure to limit the amount of salt used as this can make you feel dehydrated, lethargic and bloated. In addition, when cooking foods, avoid saturated fats such as ghee or butter as these can cause your arteries to narrow and cause heart disease in later life. Instead, consider healthier oils, if any, such as Olive Oil. When cooking meats, consider baking or grilling for a healthier alternative to frying or deep frying.
If you’re looking for a sweet ‘pick me up’ get hold of some fruits which are packed with nutrients and natural sugars, or if you really want a sweet desert, check out my healthy pumpkin pie recipe.
Above all, be sure to drink plenty of water. In most countries this will be 2-2.5 litres/day, this may increase in hotter climates. Water is essential for our bodily functions, and a shortage can make us dehydrated and have adverse effects on our body.
In today’s episode of Dr Nora I give you my 5 top tips for having a healthy Ramadan.
WHAT IS RAMADAN?
Ramadan is a holy month that is observed by many people around the world. It primarily involves fasting from dawn until sunset, that means no water or food during that time. And it’s for that reason that not everyone can fast. Groups such as the pregnant or breast feeding, certain medical conditions and the frail and elderly not to fast. Whilst they may not be able to fast they observe the month in other ways such as going to the mosque. If you have any questions about your health eligibility to fast then please speak with your local doctor, you can even come by for a sick note.
The act of fasting allows for one to reflect, recalibrate and detox from the routine day to day life, It allows for you to pause, reflect and rewind.
If you are able to fast then here are my 5 top tips for getting you through a healthy ramadan.
1. MEAL PREP
It may sound obvious but without structure or routine it’s easy to pick up the first thing we see in the fridge or the shops without thinking. These choices can sometimes be detrimental to your health goals. For example, have you ever been shopping when you’re hungry? You’re more likely to pick up more food than you need and generally it may be processed or ready to eat which may not be the healthiest.
2. BREAK YOUR FAST WISELY
Congratulations you’ve made it through your first fast. As tempting as it may seem to rush into the kitchen and eat everything possible, I’d advise not to do this.
Remember your digestive system has been resting for the past 12-18 hours depending where you are, so ease it back into shape slowly. By eating too much too quickly, acid production in the stomach will go into over drive and cause heart burn. Also remember during your fast, the stomach has shrunk so eating quickly will cause it to stretch rapidly and it will hurt. Not only are there health benefits to eating slowly, but it will also allow for you to appreciate your new found clarity on your relationship with food.
Traditionally, people break their fast with 1-2 dates which is a great way to start. However, make sure you choose dates that are not covered in glucose or have added sugar. The best type are natural dates such as Medjool. Not only are they healthy but they’re rich in fibre and nutrients such as magnesium and potassium and not to mention natural sugar.
Follow this with a glass of water or milk and take a short break before your main meal.
3. WHAT TO EAT
To help you through your fast choose foods that release energy slowly - these include low GI foods such as sweet potato, beans, pasta and basmati rice. Also choose foods that are high in fibre foods like pulses, vegetables and a handful of nuts. It’s really important to have balanced meals.
Aim for 45-30% carbohydrates, 20-30% protein and under 35% fat. Be aware not to gorge on sugary foods. Eating lots of sugar after fasting can lead to withdrawal symptoms and cravings for more sugar, it can also cause low energy, headaches, migraines and mood swings, which are not ideal. Also make sure you drink plenty of water and non-sweetened beverages.
4. EXERCISE
The best time to exercise whilst fasting is an hour prior to breaking your fast. Your carbohydrate stores will be low so only do low intensity training, such as going for a walk, doing some stretches or yoga. Other ideal times to exercise are after you’ve eaten your main meal and following your pre-fast meal - suhoor. At these times, you can go for a higher intensity workout, such as jogging, cycling or using the machines in the gym such as the cross trainer.
5. EAT A SENSIBLE SUHOOR
Suhoor relates to the meal eaten prior to dawn. It’s easy to panic and binge eat on lots of food but, by over eating you’ll feel tired and sluggish for the rest of the day. So always be sure to eat in moderation.
The best foods to eat at this meal are your slow releasing foods, such as oatmeal, eggs, a little meat, fruit and veg. Of course drink plenty water. My top tip for this is to drink small amounts often, if you drink too much at once, your stomach will feel full and you won’t have much room for food.
And my final tip is don’t forget to reflect and think about the reasons you are fasting and remember its not all related to abstaining from food.
Thanks for watching, I wish you all a happy and successful Ramadan. 🌙
Healthy Ramadan 2019 Guide & Fasting Tips🌙 رمضان كريم
Ramadan Mubarak 2019 🌙
In today’s episode of Dr Nora I give you my 5 top tips for having a healthy Ramadan.
WHAT IS RAMADAN?
Ramadan is a holy month that is observed by many people around the world. It primarily involves fasting from dawn until sunset, that means no water or food during that time. And it’s for that reason that not everyone can fast. Groups such as the pregnant or breast feeding, certain medical conditions and the frail and elderly not to fast. Whilst they may not be able to fast they observe the month in other ways such as going to the mosque. If you have any questions about your health eligibility to fast then please speak with your local doctor, you can even come by for a sick note.
The act of fasting allows for one to reflect, recalibrate and detox from the routine day to day life, It allows for you to pause, reflect and rewind.
If you are able to fast then here are my 5 top tips for getting you through a healthy ramadan.
1. MEAL PREP
It may sound obvious but without structure or routine it’s easy to pick up the first thing we see in the fridge or the shops without thinking. These choices can sometimes be detrimental to your health goals. For example, have you ever been shopping when you’re hungry? You’re more likely to pick up more food than you need and generally it may be processed or ready to eat which may not be the healthiest.
2. BREAK YOUR FAST WISELY
Congratulations you’ve made it through your first fast. As tempting as it may seem to rush into the kitchen and eat everything possible, I’d advise not to do this.
Remember your digestive system has been resting for the past 12-18 hours depending where you are, so ease it back into shape slowly. By eating too much too quickly, acid production in the stomach will go into over drive and cause heart burn. Also remember during your fast, the stomach has shrunk so eating quickly will cause it to stretch rapidly and it will hurt. Not only are there health benefits to eating slowly, but it will also allow for you to appreciate your new found clarity on your relationship with food.
Traditionally, people break their fast with 1-2 dates which is a great way to start. However, make sure you choose dates that are not covered in glucose or have added sugar. The best type are natural dates such as Medjool. Not only are they healthy but they’re rich in fibre and nutrients such as magnesium and potassium and not to mention natural sugar.
Follow this with a glass of water or milk and take a short break before your main meal.
3. WHAT TO EAT
To help you through your fast choose foods that release energy slowly - these include low GI foods such as sweet potato, beans, pasta and basmati rice. Also choose foods that are high in fibre foods like pulses, vegetables and a handful of nuts. It’s really important to have balanced meals.
Aim for 45-30% carbohydrates, 20-30% protein and under 35% fat. Be aware not to gorge on sugary foods. Eating lots of sugar after fasting can lead to withdrawal symptoms and cravings for more sugar, it can also cause low energy, headaches, migraines and mood swings, which are not ideal. Also make sure you drink plenty of water and non-sweetened beverages.
4. EXERCISE
The best time to exercise whilst fasting is an hour prior to breaking your fast. Your carbohydrate stores will be low so only do low intensity training, such as going for a walk, doing some stretches or yoga. Other ideal times to exercise are after you’ve eaten your main meal and following your pre-fast meal - suhoor. At these times, you can go for a higher intensity workout, such as jogging, cycling or using the machines in the gym such as the cross trainer.
5. EAT A SENSIBLE SUHOOR
Suhoor relates to the meal eaten prior to dawn. It’s easy to panic and binge eat on lots of food but, by over eating you’ll feel tired and sluggish for the rest of the day. So always be sure to eat in moderation.
The best foods to eat at this meal are your slow releasing foods, such as oatmeal, eggs, a little meat, fruit and veg. Of course drink plenty water. My top tip for this is to drink small amounts often, if you drink too much at once, your stomach will feel full and you won’t have much room for food.
And my final tip is don’t forget to reflect and think about the reasons you are fasting and remember its not all related to abstaining from food.
Thanks for watching, I wish you all a happy and successful Ramadan. 🌙
