New Delhi: Short-term water fasting is when you do not eat or drink anything except water for a day. Some people think this can help our body reset how it works with food. Wellness experts say that short-term water fasting can be good for our health. It can help our bodies get rid of things we do not need. Wellness experts also say that short-term water fasting can be bad for some people. It can make them very hungry and tired. So, is short-term water fasting a good idea? Wellness experts say it depends on the person. Some people can do it safely. It can help them. Wellness experts want people to be careful when they try short-term water fasting.
In an interaction with News9Live, Dr Narendra K. Shetty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center, Bengaluru, explained how water fasting works on metabolism.
What is metabolism?
Metabolism maintains body temperature, supports breathing, digestion, circulation, regulates balance, helps detoxification, and supports immunity and healing. When we talk about metabolism, we need to consider that it is an important process. Metabolism is what keeps our bodies going. Without metabolism, our bodies would not be able to function. Metabolism is like the engine of our body. It helps us convert food into energy.
What is the iceberg phenomenon?
According to the iceberg phenomenon, the submerged part is inflammation. Inflammation is the cause of diseases, and we are not aware of it most of the time. When our metabolism is disturbed, there will be elevated inflammatory markers. This is what happens when our body is not working the way it should. So, once we reset our metabolism, all the elevated inflammatory markers will come down. So, our major focus should be on resetting our metabolism. The inflammation will take care of itself once our metabolism is back on track.
According to the principles of naturopathy, the body heals itself. What this means is that we should give our body the space and time to reset itself. Fasting does not cure the disease. It creates the environment for the body to heal. Water fasting induces things like ketosis and autophagy, and also hormonal adaptations that shift our energy use from carbs to fats, which is really good because it improves insulin sensitivity in the body. Naturopathy is about giving the body a chance to heal itself, and water fasting is one way to do that. We just need to give it the right conditions to do so.
How to go on a water fast?
When you do water fasting for a time like 12 to 24 hours, the liver runs out of glycogen, and now the body uses ketones as its fuel. Then insulin levels drop. It even helps to reset the gut and make it work better.
You can achieve a metabolic reset by doing water fasting and also by having a good lifestyle and a good circadian rhythm. A metabolic reset is when your body can manage energy, hormones, and inflammation in a balanced way. When you are doing a metabolic reset, you should see some signs that it is working, such as your energy levels being stable, not wanting to eat all the time, sleeping better, having good digestion, and losing fat in a way that is sustainable. The signs that a metabolic reset is working are very important. You should have positive energy levels, you should not have a lot of cravings, you should sleep better, you should have good digestion, and you should lose fat in a way that is sustainable.
What are the risks of water fasting?
Risks included in water fasting are electrolyte imbalance, which can cause dizziness, palpitations, and weakness, hypoglycemia, dehydration, refeeding syndrome, and psychological risks. Pregnant or lactating women, underweight individuals, people with eating disorders, chronic kidney disease, gout, and uncontrolled thyroid disorders should avoid water fasting. Short-term water fasting does not cause any major concern. But in the long term, or for individuals with any pathological conditions, they should consult a dietician or doctor before undergoing fasting.
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