A Chama da Ascensão

pesquisar

 
Quarta-feira, 13 / 05 / 20

5 Health Benefits of Intermittent Fasting and How to Practice It

5 Health Benefits of Intermittent Fasting and How to Practice It

Jamie Logie, B. Sc.

learning-mind.com

May 12, 2020 by Edward Morgan

 

 
 

With so many diet approaches out there to help you lose weight and get healthy, could a simple, and ancient approach actually be the best for you? Fasting is an age-old practice, but it’s intermittent fasting that may give you the best health benefits.
This type of fasting has also been helpful for weight loss and is being adopted by many. This article will look beyond just the aesthetic advantages and uncover the health benefits of intermittent fasting.

What Is Intermittent Fasting?

Intermittent fasting is simply where you aren’t eating for a certain amount of time, followed by a shorter feeding window. All your calories for the day would be eaten in this shorter time frame. As mentioned before, fasting has been around for centuries and plays a big role in many religions.
There is a cleansing component to fasting, and this is where some of the health benefits seem to lie. But what are the best ways to follow intermittent fasting, and what should the different time periods look like?
There is no set rule here and they are a few different protocols you can follow: the first thing though is that any form of fasting should be addressed with your doctor just to make sure you have all your bases covered.
One popular way to do intermittent fasting is with time-restricted eating. This is where you would eat nothing for 16 hours and eat all your calories over an 8-hour period. An easy way to approach this is to not eat anything after dinner – around 7 pm – and then not having your first meal until around lunch the next day.
This may sound extreme or overwhelming, but remember, you’re sleeping for 7-8 hours of that fasting period.

Other Intermittent Fasting Methods

The 16/8 model is one of the most popular, but there is also the eat-stop-eat method. This is where you pick one day out of the week to do a full 24-hour fast. All you would do is fast from dinner one night until dinner the next night.
There is also 5:2 fasting. This is where you eat as healthy as possible – but normally – for five days of the week and then fast for two non-consecutive days during the week. These are some general plans, but it’s important to remember that everyone is different.
There is also the difference between males and females, and females do better with shorter fasting periods because of hormonal variations. Again, this is something to discuss with your doctor, but females can do well on a 12-hour fast, and 12-hour feeding window, or 14-hour fast, and 10-hour feeding window.
So that’s a quick look at how intermittent fasting works, but what is the positive impact this can have on your body?

Here are 5 health benefits of intermittent fasting.

1. Improved Glucose Levels

Fasting can improve your insulin sensitivity and lowering your insulin resistance. This means that your body is better equipped to handle sugar. Your pancreas will not have to secrete as much insulin to deal with the sugar, and this is great for keeping blood sugar levels stable and combatting type 2 diabetes.

2. Decreased Body fat Levels

Part of this may be because of point number one. When you are eating a lot of sugar or refined carbohydrates, your insulin levels are always elevated, and this makes it much more likely for those substances to be turned into body fat.
Poor glucose management also results in lowered blood sugar, which results in cravings for more simple sugars and starches, which also lead to weight gain.
Fasting also helps you burn body fat by using your stored energy aka body fat. Your body will usually use sugar and carbs first to burn as energy but without any available during the fast, your body taps into its body fat stores to acquire energy.

3. Decreased Inflammation

If you’ve ever gotten a splinter, you’ve noticed how red and inflamed that area becomes. This is the inflammation that you can see and feel, but the same thing can happen inside you. This time, you can’t see or feel it, but long term, chronic inflammation can lead to many serious conditions and issues such as:
  • heart disease
  • stroke
  • lupus
  • rheumatoid arthritis
  • certain cancers
This list goes a lot longer, but you can see how serious this issue is. One of the greatest health benefits of intermittent fasting is its ability to lower inflammation in the body. Inflammation can happen from oxidative stress and periods of fasting help to lower these levels.
Your body is now in a better position to fight free radicals and the inflammation caused by them.

4. Heart Protection

Another of the health benefits of intermittent fasting involves decreasing certain contributors to heart disease. When you are fasting, the body can experience autophagy – which is the way it cleans out damaged cells. Fasting is like a power wash on your cells, which also eliminates inferior ones.
These damaged cells can cause cardiovascular disease, which is the leading cause of death worldwide.

5. Brain Protection

The protection of the brain from intermittent fasting seems to come from that anti-inflammatory effect. Fasting can help slow the development of neurodegenerative diseases. This means intermittent fasting is a great way to combat things like Alzheimer’s disease and dementia. It can also have the day-to-day benefit of improving your memory.
Final Thoughts
The health benefits of intermittent fasting are truly remarkable. This age-old practice is not only simple, but it’s also free to do! You want to consult with your doctor before beginning something like this and if you do, it’s a good idea to ease into it.
If you’ve never done any form of fast, you don’t want to jump into a 16/8 or 24-hour fast. Start slow with an 8 to 10 hour fast (and remember, most of this is when you are sleeping) and gradually add another hour on to it. Intermittent fasting has had a lot of studies devoted to it and shows much promise to take back control of your health.
References:
 

About the Author: Jamie Logie, B.Sc.

Jamie Logie is a certified personal trainer, nutritionist, and health & wellness specialist. He holds a bachelor of science (B.Sc.) degree in Kinesiology from the University of Western Ontario, studied sociology and psychology at Western University and has a counseling diploma from Heritage Baptist College. He has run a blog and top-rated podcast on iTunes called "Regained Wellness". Jamie is also a contributing writer for places like the Huffington Post, Thrive Global, LifeHack and has an Amazon #1 book called "Taking Back Your Health".
COPYRIGHT © 2020 LEARNING MIND. ALL RIGHTS RESERVED. FOR PERMISSION TO REPRINT, 
 



Compiled by http://violetflame.biz.ly from: 

Archives:

 
Main Site:
violetflame.biz.ly


Alternative to Google

Alternatives to YouTube
 

 
 



No religious or political creed is advocated here.

Organised religion is unnecessary to spirituality.

Excellent teachings of the masters have been contaminated by the dogmatic control of these religions.

Discernment yes; judgement does not.
If you use discernment you are free to research with an open mind. 

With discernment it is possible to reach the spirit of the letter of any writing and it is also much easier to listen to the voice of the soul that comes from the heart.
Individually you can be helped to find your Truth that is different of everyone. 


Please respect all credits.

 
Discernment is recommended.
 

All articles are of the respective authors and/or publishers responsibility. 


 

 

Like this! please bookmark. It is updated daily

 


 
 
 
Free counters!

  geoglobe1
 
 
publicado por achama às 22:19
Quarta-feira, 13 / 11 / 19

Compassionate Latitude: The need of the times

Authored By Heartmath.

heartmath.com/blog.

Posted November 12, 2019 by Derek Knauss.

 
.

 

 

Life seems to be calling on us to have more compassionate latitude for each other and for ourselves during these volatile times.
A recently released Gallup poll reported record levels of stress in the USA: 55% of Americans experience stress a lot of the day; 45% feel a lot of worry; and 22% feel a lot of anger.
Similar increases are occurring in other nations as well, largely fueled by an amplification of separatist views and actions resulting in non-inclusive choices based on fear and mixed motives. This restricts people’s heart energy from flowing through their interactions and blocks opportunities for new solutions for the greater good to manifest.
Compassionate latitude increases our care and flexibility with others’ shortcomings or missteps—recognizing that almost all of us are probably experiencing similar challenges, along with highs and lows in our thoughts and feelings. Understanding this can help us treat each other in ways we would desire for ourselves.
Compassion helps raise the vibration of the individual and collective environment. It helps us connect with our higher reasoning capacity to make smarter choices while managing the infectious waves of stress and insecurity that are on the rise. Latitude is an attitude that includes qualities such as being less critical and more patient and tolerant with each other yet not having to agree with or condone another’s views or actions.
Taking a heart-stand regarding our opinions differs from taking a mind-stance—which results in separation and its energy-draining complications. Practicing compassionate latitude with others can help reduce judgments, separation and stress, making it easier to find balance and flow in our time-pressed interactions. Living with irritation, judgments and anger constrains our heart energy in interactions and communication. This can become our ingrained norm, resulting in much of the stress and challenges we experience while passing the blame to others.
Practicing compassionate latitude is a missing piece of the individual and collective peace equation.
 

Compassion Carries Health Benefits

The very act of being compassionate provides health benefits. A study published in the Journal of Advancement in Medicine that was conducted by the HeartMath Institute showed that feeling compassion can cause a significant increase in salivary IgA levels, a key immune system marker. Researchers at the Stanford Center for Compassion and Altruism Research found that compassion training led to a general decrease in anxiety and an increase in calmness (which is getting harder to access with collective stress on the rise).
Social scientists at Harvard found that helping others is contagious; seeing acts of kindness and compassion inspires others to be their best selves. Many people share with us that practicing compassionate latitude has significantly helped to prevent and reduce their underlying anger and intolerance with others.
We can increase our compassionate latitude easily with practice.

An Exercise for Increasing Compassionate Latitude

  • Start with quiet breathing while radiating feelings of gratitude. This helps to shift our energy from the mind to the heart.
  • Next, ponder some situations in which you could give others more compassionate latitude at work, at home, while watching the news, by sorting out miscommunications, and so on.
  • Now visualize yourself replacing judgments, angered responses, lack of tolerance and separation with compassionate latitude for others and yourself. Practicing for several days in a row helps to anchor a person in this valuable habit and can bring quick results in preventing much stress. (Practicing self-compassion is becoming one of the most popular tools for personal stress relief, resilience and resetting our system toward a positive orientation.)
  • Now, radiate compassion and latitude to people with different beliefs from your own and to those whose polarizing views are creating separation, stress and chaos. Compassionate latitude carries the understanding that most people are doing the best they can considering their personal challenges and stress overload.
  • Practice sending genuine care and compassion to all beings who are suffering hardships throughout the planet. Radiating our love and compassion benefits the sender and receiver, as we are all connected.
Collective humanity will infinitely benefit when compassion becomes a way of life rather than just an occasional practice. It’s the way of the heart.
 



Compiled by http://violetflame.biz.ly from: 
 
Archives:



No religious or political creed is advocated here.

Organised religion is unnecessary to spirituality.

Excellent teachings of the masters have been contaminated by the dogmatic control of these religions.

Discernment yes; judgement does not.
If you use discernment you are free to research with an open mind. 

With discernment it is possible to reach the spirit of the letter of any writing and it is also much easier to listen to the voice of the soul that comes from the heart.
Individually you can be helped to find your Truth that is different of everyone. 


Please respect all credits.

 
Discernment is recommended.
 

All articles are of the respective authors and/or publishers responsibility. 


 

 

Like this! please bookmark. It is updated daily

 


 
 
 
Free counters!

  geoglobe1
 
 
publicado por achama às 17:29
A Luz está a revelar a Verdade, e esta libertar-nos-á! -Só é real o AMOR Incondicional. -Quando o Amor superar o amor pelo poder, o mundo conhecerá a Paz; Jimi Hendrix. -Somos almas a ter uma experiência humana!

mais sobre mim

Junho 2020

D
S
T
Q
Q
S
S
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

últ. recentes

  • Thank you Mateo, It is fixed.
  • Thank you for reposting my article. However the or...
  • "Hoje é um homem de missão cumprida, engenheirão v...
  • Bacana esse post, vou compartilhar no facebook, cr...
  • O Sathya Sai Baba ainda está entre nós e vive na Í...
  • Olá, obrigado pelo comentário.Sempre que dermos ou...
  • Sempre que dermos ouvidos à voz que vem do coração...
  • Ola Manuel, muita luz para você ,é a primeira vez ...
  • fale alguma coisa,de mim sou poliana miguel
  • Você fala com anjos ,pede um deles mandar uma mens...
  • A "vida real" é uma ilusão Toda a matéria é formad...
  • Bom dia,reparámos que o seu blog faz uso de textos...
  • O Amor é tudo o que existe e na sua mais pura exên...
  • usando uma metafora descrevendo a vida real, e nao...
  • o odio deve-se à permissao do mal andar entre nós,...
  • Obrigado pelas suas palavras. Fiquei a conhecer po...
  • Adoro este artigo. Já tinha conhecimento do assunt...

blogs SAPO


Universidade de Aveiro