Intermittent Fasting During Coronavirus

2024 Author: Steven Freeman | [email protected]. Last modified: 2023-12-17 08:15

If you were doing intermittent fasting before the coronavirus crisis and the period of social isolation and you do not know if you should change it during this season in which you are probably suffering more stress or exercising less, in this interview with Dr. Campos we solved all your You doubt that keeping the line is not one of your concerns. You can!

Is intermittent fasting recommended during quarantine?

We must start by making it clear that intermittent fasting is not a diet. It is a nutritional model, a way of eating, which is mainly based on alternating periods of fasting with periods of food intake. This type of diet or strategy has multiple benefits for our body and our health. There is no reason to stop carrying it out during quarantine, considering that it is a period in which we cannot be physically active as we usually are. The breakdown of our daily routine, the obligation to have to be isolated, the fear of contagion and suffering from the virus can cause stress and anxiety. Food is very recurrent in these situations, but it is not the best solution and less if what we consume are pre-cooked or ultra-processed products. If we maintain the model of intermittent fasting then we have a goal to fulfill and we do not get carried away by it.

Should we vary it in some way?

I do not think so, the diet is a point that does not have to vary if we follow the intermittent fast. It is important to highlight the importance of a good diet to face the current crisis, because our immune system must be strong to face any contingency that may arise. On the other hand, one factor to consider is our mental health. It is proven that stress often forces us to eat, unfortunately many resort to ultra-processed foods that contain refined sugars and preservatives, producing a false feeling of happiness in the brain and that do not provide the necessary nutrients for the body. A good alternative is to consume whole foods, which contain all the nutrients. This will help nourish the cells and thus reduce the feeling of physical anxiety,that is, that feeling of hunger that, however much you eat, is still present. We must decrease the amount of calories from carbohydrates to avoid gaining weight during quarantine.

What are the most recommended foods?

I would like to mention some foods that for me are essential at the moment for all the benefits they provide: Broccoli is an excellent vegetable that stimulates the immune system rich in antioxidants, vitamins A, C, E (and) potassium and has a lot of healthy fiber. Also, having no starch is an excellent option if you are trying to maintain your weight; Salt-free almonds are one of the best things to keep at home for a quick snack that boosts the immune system; Peppers are a great source of vitamin C and a good option for people trying to limit their carbohydrate intake; Citrus fruits are rich in plant compounds that have health benefits, such as anti-inflammatory and antioxidant effects; Green vegetables like arugula,spinach and kale are good sources of beta carotene, which is associated with reduced inflammation and increased disease-fighting cells; Pumpkin seeds are small but powerful, being a good source of zinc, a crucial mineral for immune cells to function and do their jobs properly.

Exercise is also important, what if you're not exercising in quarantine?

In fact, following our daily routine as normal as possible at this stage is important. Sedentary behavior and low levels of physical activity can have negative effects on people's health, well-being, and quality of life. That must be avoided, today more than ever. Exercises can be performed without the need for special equipment and even in limited spaces, it is not necessary to go to gyms, which are now closed, to be fit. One of the first tips is to take short breaks with physical activity throughout the day, such as dancing, playing with the children or doing housework. Even just getting up to move your legs and facilitate blood circulation. Staying active in these circumstances will not only have a positive impact on the physical,but also mentally.

Are there other more recommended options than intermittent fasting for this particular time or does it still seem like a recommended model?

The intermittent fasting model seems to me a good alternative, it is a very valid strategy. I have always said that the goal is to eat consciously and responsibly. We must eat protein and fruit, these must be present these days. The richest foods do not have to be the most caloric or abundant. You have to take care of the portions! Other tips that we could share are to drink enough water throughout the day, better if it is done between meals. Always have water nearby to drink when we are thirsty, so we will reduce food consumption given the satiating effect of water. It is vital to keep in mind that anxiety peaks are temporary, therefore it is advisable to be distracted at that time and not focus attention on food.