In this holy month of navratri , a number of people observe fast to get blessings from lord durga. Fasting is a traditional practice which can have various effects on your body. Effects include fluctuations in blood pressure.
An older review from 2015 found that whole-day fasting could reduce body weight by up to 9% and dramatically reduce body fat over 12-24 weeks.
"There are different types of fasting diets and meal planning is very essential on fasting diets. Focus should be on adequate intake of fruits and vegetables, prevention of dehydration and lean and vegetarian proteins," said Dr Esther Sathiaraj - AGM and Head, Dept of Clinical Nutrition & Dietetics, HCG Cancer Care, Bangalore.
If you are concerned about maintaining stable blood pressure during a fasting period, here are some guidelines to help you manage effectively:
1. Stay Hydrated
“During the fasting window, hydration is essential, especially if you are not consuming food or beverages for an extended period,” advises Dr Rajiv Chaudhary, MBBS, MD, VMMC, New Delhi.
Drinking enough of water during non-fasting hours helps to keep blood volume stable and blood pressure under control. Avoid caffeinated and sugary beverages, as they might cause dehydration.
Also read: Navratri Fasting Diet: 6 Best Ways for Weight Loss and Body Detoxification
2. Balance Electrolytes
When you fast, especially when skipping meals that contain salt, your body might lose essential electrolytes, such as sodium and potassium, which are vital for maintaining blood pressure. Include a balanced amount of electrolytes in your pre-fast and post-fast meals.
According to WebMd, for adequate potassium you can add foods like bananas, sweet potatoes, and coconut water.
3. Eat Nutrient-Dense Foods
When you do eat, focus on nutrient-dense foods that provide essential vitamins and minerals without excessive calories. Foods rich in magnesium, potassium, and calcium are known to help regulate blood pressure. Leafy greens, nuts, seeds, legumes, and whole grains are excellent choices.
“Choose an appropriate fasting window for yourself. It can be a 16/8 time frame, such as eating meals between 12 PM and 8 PM, or a different timetable that works well for your needs,” said Dr Chaudhary.
4. Monitor Caffeine Intake
Caffeine can cause short-term spikes in blood pressure. If you are sensitive to caffeine, consider reducing your intake or avoiding it entirely during fasting periods.
"Research has shown that fasting diets help in reducing the blood pressure, especially the systolic blood pressure. Lifestyle intervention is a fundamental method for lowering blood pressure. Recent review of literature has related this reduction in blood pressure to weight loss," Dr Sathiaraj said, adding, time restricted eating, alternate-day fasting, 5:2 day fasting have been studied in this regard, with greater benefits shown with time-restricted eating patterns. When the duration of TRE is over 12 weeks, benefits in lowering diastolic pressure has been shown. But as emphasized earlier, meal planning by a nutritionist is very important in fasting diets to prevent nutrient deficiencies and dehydration.
5. Gradual Transition into Fasting
If you are not accustomed to fasting, gradually ease into it. Sudden changes in diet and eating patterns can affect your blood pressure. Start by reducing meal sizes or skipping meals in a controlled manner before beginning a full fast.
6. Keep Physically Active
Moderate physical activity, like walking or light yoga, can help maintain good circulation and stabilize blood pressure. Avoid intense exercise, especially on an empty stomach, as it can lead to dizziness and sudden drops in blood pressure.
7. Rest and Relax
Ensure you get plenty of rest during fasting. Stress can exacerbate blood pressure issues, so engaging in relaxation techniques such as deep breathing, meditation, or gentle yoga can be beneficial.
Also read: The Science Behind Fasting, Expert Shares How Ramadan Fasting Affects the Body
8. Monitor Your Blood Pressure
Keep an eye on your blood pressure levels throughout the fasting period, especially if you have a history of blood pressure issues. This can help you make informed decisions about your diet and fasting routine.
Before starting any fasting regimen, especially if you have health conditions like hypertension, consult with a healthcare provider. They can offer guidance based on your personal health needs and monitor your condition during the fast.
By following these tips, you can help control your blood pressure during fasting periods and maintain your health and well-being.