Nitin Kamath, CEO and Founder, Zerodha, firmly believes in prioritizing health. No wonder, his company often meets fitness challenges To our employees, to motivate them to be healthy and fit. Recently, Kamath took to Twitter to list some habits that he has added to his “day-to-day routine” to become “healthier”.
Here are some things he follows to stay fit and healthy.
*Turning off all appliances two hours before dinner and bedtime.
,yoga nidra Or do some kind of meditation 10 minutes before bedtime.
*At least 12 hours of fasting (7 PM to 7 AM).
*Setting daily activity goals on your smartwatch.
,protein Before a drink, you’re less likely to feel like binging after so much.
Have a look at the tweet below.
Killing all appliances 2 hours before dinner and bedtime.
Yoga Nidra or some kind of meditation for 10 minutes before sleeping.
At least 12 hours of fasting (7 pm to 7 am).
Setting daily activity goal on apple watch.
Protein before a drink, so that you’re less likely to feel bingeing afterward.
— Nitin Kamath (@Nithin0dha) 5 October 2022
Recently, Elon Musk also advocated “periodic fasting” to stay healthy. For example, is it advisable to fast for 12 hours?
,10-16 hour fast The body can convert its fat stores into energy, releasing ketones into the bloodstream. For beginners, this form of intermittent fasting plan can be a good option. Since the window of fasting is very limited, most of the fasts occur during sleep,” said Dr Manisha Arora, senior consultant internal medicine, Sri Balaji Action Medical Institute.
On the advice of a good friend, I fast from time to time and feel healthy
— Elon Musk (@elonmusk) 28 August 2022
Dr Santosh Pandey, Acupuncture and Naturopathy Specialist, Founder and CEO of Dr Santosh Healthcare Centre, Mumbai, Dr. Santosh Pandey, calling it “considerable” Fasting There is a periodic eating cycle that claims to have excellent long-term results. “Basically, fasting is depriving your body of food for a specific purpose. People do spiritual fasting. nutrition, political protest, or for health benefits such as losing weight. In intermittent fasting, a person follows a pattern of eating and fasting cycles that deprive the body of glucose, forcing it to use fat as an energy source. ,
Benefits of fasting for 12 hours
It may have many health benefits, including “weight loss, improved mental clarity and focus, reduced weight”. inflammationand lowers the risk of chronic diseases,” says Dr. Rahul Singh, Chief Medical Specialist, Care4Parents.in. “When you fast, your body is able to burn through stored glycogen more quickly, thereby weight loss, In addition, fasting triggers the release of hormones that enhance fat burning, such as norepinephrine and growth hormone.
He added that when we fast, our mental clarity and focus can also improve because “the body is able to use ketones more efficiently for energy. Ketones are a byproduct of burning fat, and they need to be improved.” shown for Mental clarity and focus,
Another benefit, according to Singh, is the reduction of inflammation because the body is able to use its energy to repair cells. “Risk of chronic diseases, such as heart disease, cancer, and” diabetes, subsides with regular fasting. This is likely due to the anti-inflammatory effects of fasting, as well as increased fat burning and weight loss,” he said.
How to practice
Dr. Pandey told that the easiest way to do a 12-hour fast is to include your period. Sleep Fasting in the window. “For example, a person may choose to fast between 7 pm and 7 am. In that case, they must finish their meal before 7 pm and wait until 7 am to eat breakfast – But, they will sleep for a long time in between,” he explained.
Another important aspect is keeping an eye on what you eat, according to Dr. Priyanka Rohatgi, Chief Clinical Dietitian, Apollo Hospitals, Bangalore. “Make healthy choices and focus hydration, protein and fiber intake. You can have water, tea and other calorie free drinks during the fast. These fluids are essential because your body has no alternative source of fluid other than what you drink,” she said.
Dr. Rohatgi said that you can monitor your hydration level by checking your urine. “Light yellow or clear means you’re fine, while dark yellow urine is a sign of dehydration and can cause headache, fatigue, or dizziness. If you do not like plain water, you can add lemon, mint or cucumber to the water,” she said.
tips for beginners
According to experts, do not start fasting for 12 hours immediately. “It takes time for your body to adjust to not eating, especially if you eat three meals and twice a day” breakfast Everyday. Start by skipping several meals, then gradually increase the duration to an ideal window of 12 hours as you get accustomed to going without food for hours,” said Dr.
start with ” Fasting one day a week. This will help your body’s biological clock adapt to a new schedule. We must allow the body to adapt to this recent change, not force it to produce results that will not last long,” she said.
Dr Singh listed the following effective methods for beginners who want to try the 12-hour fast.
,start with short fastsA 12-hour fast may be too long for someone who has never fasted before. Try starting with 6 hours of fasting and gradually increase the duration.
,drink plenty of waterFasting can dehydrate your body, so it’s important to drink plenty of water During and after fasting.
,Avoid strenuous activity: fasting can make you feel weak and mandaSo it is best to avoid any strenuous activity during your fast.
,Have a healthy diet: Fasting can deplete your body of nutrients, so it is important to eat a healthy diet during and after fasting.
Who Should Avoid 12 Hour Fasting?
Despite its many benefits, 12-hour fasting is not recommended for everyone. “If a person is prone to disordered eating, these attitudes may exacerbate their unhealthy relationship with food. People who should avoid intermittent fasting are children and teens under the age of 18 who women are pregnant either Feeding The Beast And people with diabetes or blood sugar problems,” Dr Pandey said.
Dr Rohatgi concludes by saying that it is important to discuss with your doctor and seek guidance from a qualified dietitian before starting the 12 hour intermittent fasting.
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