One Thing You Can Do for Better Health - Part 2
This Covid 19 era has been a roller coaster! Just when we thought life would get back to normal, think back to the period when infections were zero for sometime and now to over 1,000. It will end so hang in there. In the mean time, seize on the opportunities. Work from home (WFH) presents an opportunity to improve one's health. We are all busy so this is an easy to do suggestion.
Restricted Time Eating
In summary, limit eating window to say 10 hours a day, In effect this translates into a daily 14 hour fast. This is what I've done so far. Have dinner at 1700 hrs. Then stop eating until breakfast at 0730 hrs. To make this easier, goto bed at say 2100 hrs and then target to wake up 0600 hrs and go for an early morning brisk walk. In my case it is 60 mins and clocks up my targetted 10,000 steps. Then breakfast at 0730 hrs.
- Relatively easy to do
- Maintain regular i.e. essentially eat what you want during the window. For better results have a healthy diet*
- Studies have shown that this helps those at risk of diabetes to reduce their risk
- Weight loss
- Lower blood triglycerides
- General well being
*Healthy diets generally entails reduction/ eliminating sugar, reducing carbohydrates intake. Eat more vegetables, eggs, fish.
Studies have also shown that there are greater benefits if this window is reduced to 6 hours. Have not tried this. Here's how it could work. Skip breakfast. Have lunch at say 1200 hrs. Then dinner at 1800 hrs. This translates into an 18 hour fast.
During the fast, it is ok to drink water, tea or coffee (without milk or sugar).
Pressed for time? Try exercise snacking! As the name suggests, do short more short bursts of moderate exercise during the day. Examples include walking up stairs, short sprints, squats, pushup etc. Target a total of 30 minutes each day. Studies have shown there are health benefits no matter the length. So get started towards a healthier lifestyle.
In the mean time, stay safe, avoid crowds and make this season count.
Here's Part 1 if interested
"All that is necessary for the triumph of evil is that good men do nothing." - Edmund Burke