Fasting for MS: Introduction. Types of Fasting and Tips

dr.vanta

7 years ago

Couldn’t find a better day to write this blog than today, a day when I am fasting. I did start to fast (24 – 48 hours fasting) a couple of years ago, and I love the way I feel…well, except the first day when it’s OK to experience some food withdrawal.

The first thing you should know is that fasting doesn’t feel as bad as it sounds, it is doable. If you experience significant irritability, fatigue, constant hunger, cravings for sweets or caffeine, or changes in energy levels after meals you likely need to improve your sugar metabolism (again, fasting would help to optimize blood sugar levels).

Secondly, think about the many health benefits of fasting for MS.

Thirdly, there are a few options available (you can choose to not eat at all, eat during a few hours window period daily, etc). Ketogenic diet also mimics many of the benefits of fasting.

Finally, there are some tips you can use to make fasting a plan you can stick with.

History of fasting

Short term fasting has been common to many cultures for thousands of years- whether for religious of spiritual beliefs or simply because the food was not available, humans had been adapted to fasting. Scientific studies are now supporting its many health benefits.

Hundreds and thousands of years ago, our eating pattern was directly correlated with the circadian rhythm (sleep-awake cycle). Our life on the planet evolved under the influence of light/dark cycle. Sun is the primary source of energy (photosynthesis) for plants. It appears that the 24 hour rhythm allowed us to get food when was available, store it in the body and utilized later in the day (during the fasting period). During the fasting period (which continues during the period we sleep), the body will digest the food, and repair its tissue, and promote stress resistance and vitality.

What happened when we adopted the modern lifestyle? We work or have lights on during the night, the food is available 24/7 all year around. In other words our circadian rhythm became impaired, disturbing the daily cycle of feeding and fasting [1]. The result: we eat too much, which explains the epidemic obesity we are now seeing worldwide.

Types of fasting:

You have a few options to choose from :

A. Time restricted feeding (TRF), which means you can eat during a 4, 6 or 12 hours period

B. Feeding every other day (also known as alternate day fasting)

C. A diet that reduces calorie intake twice a week ( also known as 5:2 fasting)

D. A diet that includes cyclically a period of consuming relatively high caloric content but able to mimic many of the effects of fasting (Dr. Longo’s Fasting Mimicking Diet)

E. The ideal option: water fasting for at least 48 hours (but no more than 5 days in a row) once a month- this would be the hardest to keep.

For best results you should use on a regular basis intermittent fasting (i.e. eat until 7 pm, and then again at 7 am next day, thus you will get a 12 hours period of fasting). Also use water day fast for 24-48 hours once a month. At all times, you should keep a low carb diet (check the options in the “Diet” section).

Benefits of fasting

Read my other blog for details about fasting for MS . This is just a summary :

Fasting helps you live longer and healthier
Fasting improves the metabolism of sugar and fats (both affected in MS) and the metabolic syndrome
Fasting helps relieve symptoms of MS
Fasting improves mental function, and promotes neurogenesis (the formation of new brain cells), fights degeneration and brain inflammation
Fasting has anti- stress, anti-anxiety and antidepressant effects
Fasting provides even more health benefits than ketogenic diet
Fasting triggers autophagy (the body’s natural detox on the deep, cellular level)
Cautions and warnings you should be aware of

Tips for healthy fasting

If you think you cannot fast, ask yourself how many things you had done in your life, things that are way harder than skipping foods for a day – for example personal or work challenges If you were so tough to survive those times, don’t you think you will survive one day without food ? If the answer is still no- you can’t fast- than you likely have a problem with the sugar metabolism – either insulin resistance/diabetes or hypoglycemia (which can both be improved with intermittent fasting).
Fasting should be medically supervised, and should not last more than a few days. Even more important to check with a doctor if you are taking medication, if you have diabetes or gout. Some medical centers offer extended periods of water fasting, and during this time you are monitored by healthcare providers. You should not fast if you are pregnant, breastfeeding, or if you are underweight.
It’s OK if you break the fast at the beginning. You may feel really hungry and eat. Simply try again the next day. If this becomes an ongoing issue, try a “warm up“ day before the actual fast. During this day you can have a protein shake (my favorite is goat whey protein), a low carb smoothie or a teaspoon or psyllium husk (along with plenty of water). These warm-up days will help your body adjust to eating fewer calories and no solid foods.
Drink plenty of water, to avoid dehydration. Use sparkling water, or add a bit of salt to the water. Dehydration is perceived as hunger (thus would make you more likely to eat). Dehydration (and some mineral depletion) is also responsible for the common side effects associated with fasting : irritability, headaches, dizziness, constipation, muscle cramps. Take extra magnesium for muscle cramps.
Drink coffee or tea (unsweetened, without milk) – they both suppress the appetite.
Follow a low carb/keto diet when you are not fasting. This way your body will adjust easier to fasting, and you will not crave sweets.
If you are a woman, avoid fasting right before your menses. It will be harder to fast before your period, as your cravings for foods and sweets are stronger.
Stay away from the fridge or grocery shopping, and avoid leaving food or fruits on the counter tops.
Understand the benefits of fasting for your body and brain. It is one of the healthiest choices you can make to improve your health. Read on this topic so you can stay motivated.
Connect fasting with higher purposes ( i.e. improving the mind -body connection or get in touch with your spiritual side). Fasting also improves your thinking, thus you can work faster and more efficient.
Try different forms of fasting (i.e. intermittent fasting, calorie restriction, ketogenic diet), and see which one you like. Add a 24-48 hours fasting once a month.
Reward yourself (but not with food) when you complete a 24-48 fasting. Think of something you can do with the money you would spend otherwise on food.

Couldn’t find a better day to write this blog than today, a day when I am fasting. I did start to fast (24 – 48 hours fasting) a couple of years ago, and I love the way I feel…well, except the first day when it’s OK to experience some food withdrawal.

Secondly, think about the many health benefits of fasting for MS.

Thirdly, there are a few options available (you can choose to not eat at all, eat during a few hours window period daily, etc). Ketogenic diet also mimics many of the benefits of fasting.

Finally, there are some tips you can use to make fasting a plan you can stick with.

History of fasting

Short term fasting has been common to many cultures for thousands of years- whether for religious of spiritual beliefs or simply because the food was not available, humans had been adapted to fasting. Scientific studies are now supporting its many health benefits.

Types of fasting:

You have a few options to choose from :

A. Time restricted feeding (TRF), which means you can eat during a 4, 6 or 12 hours period

B. Feeding every other day (also known as alternate day fasting)

C. A diet that reduces calorie intake twice a week ( also known as 5:2 fasting)

D. A diet that includes cyclically a period of consuming relatively high caloric content but able to mimic many of the effects of fasting (Dr. Longo’s Fasting Mimicking Diet)

E. The ideal option: water fasting for at least 48 hours (but no more than 5 days in a row) once a month- this would be the hardest to keep.

Benefits of fasting

Read my other blog for details about fasting for MS . This is just a summary :

Fasting helps you live longer and healthier

Fasting improves the metabolism of sugar and fats (both affected in MS) and the metabolic syndrome

Fasting helps relieve symptoms of MS

Fasting improves mental function, and promotes neurogenesis (the formation of new brain cells), fights degeneration and brain inflammation

Fasting has anti- stress, anti-anxiety and antidepressant effects

Fasting provides even more health benefits than ketogenic diet

Fasting triggers autophagy (the body’s natural detox on the deep, cellular level)

Cautions and warnings you should be aware of

Tips for healthy fasting

Drink coffee or tea (unsweetened, without milk) – they both suppress the appetite.

Follow a low carb/keto diet when you are not fasting. This way your body will adjust easier to fasting, and you will not crave sweets.

If you are a woman, avoid fasting right before your menses. It will be harder to fast before your period, as your cravings for foods and sweets are stronger.

Stay away from the fridge or grocery shopping, and avoid leaving food or fruits on the counter tops.

Understand the benefits of fasting for your body and brain. It is one of the healthiest choices you can make to improve your health. Read on this topic so you can stay motivated.

Connect fasting with higher purposes ( i.e. improving the mind -body connection or get in touch with your spiritual side). Fasting also improves your thinking, thus you can work faster and more efficient.

Try different forms of fasting (i.e. intermittent fasting, calorie restriction, ketogenic diet), and see which one you like. Add a 24-48 hours fasting once a month.

Reward yourself (but not with food) when you complete a 24-48 fasting. Think of something you can do with the money you would spend otherwise on food.