Friends, you might have heard about intermittent fasting, when someone is discussing his/her weight loss program. While everyone talks about it, not many about the actual health benefits of this type of fasting. Intermittent is a diet regime that follows specific patterns of eating and fasting. Indeed, we have seen how much of our ancient culture is being reinvented as healthy fads nowadays. In India, fasting has always been common among people across regions and religions. Fasting aids a natural cycle of detoxification in our bodies is the belief behind these practices. This detoxification, in turn, aids the prevention of many diseases. Much literature is available about the benefits of intermittent fasting for young and middle-aged people. However, whether this type 0f fasting practice is suitable for seniors or not? Most things, especially concerning diet and exercise, may not work similarly in seniors as in youngsters. With age, people gain this wisdom and would like to know if something new suits them well. Therefore, here is decoding the intermittent fasting puzzle for seniors:
What does it entail?
To figure out if intermittent fasting suits you, let’s start with the process you need to follow. There are many dieting patterns suggested. Some common patterns are:
- Eating regular meals on alternate days and limiting what you eat on other days.
- In a 5:2 pattern, you eat regularly for 5 days in a row and limit your calorie intake on the other two days.
- In a 16:8 pattern, you fast for 16 hours and eat regularly for 8 hours every day.
Herein lies the problem for those who have diabetes or any other chronic conditions. If regular food intake cannot be avoided, especially for taking medications, you should not attempt intermittent fasting. Fasting can lead to blood sugar, Sodium, or Potassium imbalances for those taking diabetes, blood pressure, or heart medications.
If you are over 60, it is best to consult your doctor and only then start intermittent fasting, even if you are fully healthy.
Which is the optimal option?
The most optimal option for intermittent fasting for seniors seems to be a 16:8 pattern. There will only be a small window that you must manage as it coincides with the night sleep time. You can eat regularly between 9 am and 5 pm window. You must then go through the three to four hours till bedtime by consuming only water, herbal teas, or zero-calorie beverages. Though tea or coffee is allowed, taking caffeine during this period can interfere with sleep.
How to start?
The first step to starting is to discuss it with your doctor. A clearance from a doctor is a must. The next step is to slowly reduce the eating window and increase the fasting window to match the pattern of 16:8. Do not attempt it in one go. Gradually reduce and watch the difference in moods, energy levels, and other issues. Also, take a phased approach towards it. The first week, do it for one day, the second week for two days, and so on. You may take a while to know if it suits you. It may take a few months to find a final pattern. In any case, early dinner is a good habit.
The key here is to eat healthily and keep hydrating through the fasting window to avoid health issues. The goal of intermittent fasting is to help you stay healthy, and it should not become the cause of health issues. Also, it is good to consult a doctor through the phases to see if vital parameters are not undergoing any unknown changes. If you are healthy, the body may adjust to the new regime in a few weeks and not cause any adverse effects. If the phased approach works well, you could continue to work through to arrive at an optimum intermittent fasting schedule.
In the end, if you do not have any health issues like diabetes or BP, you could go for intermittent fasting to detoxify your body.
Waiting for your views on this blog.
Anil Malik
Mumbai, India
12th October 2023