Intermittent Fasting

A Simple Guide to Intermittent Fasting: Resting Your Digestive System for Better Health

Intermittent fasting is a powerful way to give your digestive system a well-deserved break, allowing your body’s natural repair and protect functions to work more effectively. This can be particularly helpful if you’re feeling unwell, overwhelmed, or simply need a break from constant digestion. For those with IBS, intermittent fasting can be a game-changer in managing symptoms and improving overall gut health. Here’s how to safely incorporate intermittent fasting into your diet.

The Magic of Overnight Fasting and Circadian Rhythms

Every night while you sleep, your body is hard at work repairing, renewing, and resetting for the day ahead. This process is closely linked to your natural circadian rhythms, which are the body’s internal clock that regulates sleep and wake cycles over a 24-hour period. Understanding these rhythms can help you align your eating patterns to maximise your body’s natural healing processes.

The Body’s Nightly Repair Cycle

• 10:00 pm – 2:00 am: Physical Repair
  During this period, your body focuses on physical repair. Growth hormone is released, which helps in repairing muscles, bones, and tissues. This is why it’s crucial to give your body a break from digestion, allowing it to focus on healing and regeneration rather than processing food.
• 2:00 am – 6:00 am: Mental and Emotional Repair
  In the early morning hours, your body shifts its focus to mental and emotional repair. This is when REM (Rapid Eye Movement) sleep occurs, which is essential for processing emotions, memories, and cognitive functions. A rested mind is as important as a rested body, and by not burdening your digestive system during this time, you allow your brain to do its important work.

Why Digestion Takes a Toll

Digesting food requires a lot of energy. From the moment food enters your mouth to when it leaves your body, it engages multiple organs in a complex process. For people with IBS, any disruption in this process can lead to symptoms like bloating, cramps, and constipation. These issues can also cause secondary symptoms such as tiredness, anxiety, and even skin problems. The connection between what we eat and our overall health is clear—eating a balanced, whole-food diet is essential.

The Role of Intermittent Fasting

Intermittent fasting is about extending your body’s natural overnight fast, giving your digestive system more time to rest. This isn’t about extreme deprivation; rather, it’s about allowing your body to focus on healing and maintenance. Intermittent fasting can help with weight management, improve focus, and enhance your overall sense of well-being.

How to Incorporate Intermittent Fasting into Your Routine

1. Daily Intermittent Fasting:

I’ve personally used intermittent fasting for years, typically fasting for 16-18 hours a day. Here’s how my routine works:

• Morning Routine: I wake up around 6 am, drink a pint of water, go for a 20-minute walk, have a cup of tea, and have a bowel movement. After a shower, I start my day.
• First Meal: I eat around 10-11 am, usually a brunch that might include oats, eggs, a smoothie, or leftovers from the night before.
• Hydration: I continue to hydrate throughout the day and have my next meal around 4-5 pm.
• Evening Routine: Sometimes, I might have a light snack around 6 pm, and then I go to bed at 9:30 pm.

This routine gives my body a 16-18 hour break from digestion, which helps manage my IBS symptoms. I follow this schedule most days, but I don’t stress if I eat earlier or later on occasion. It’s all about listening to my body.

2. The 5:2 Diet:

I’ve also experimented with the 5:2 diet, which can be very effective for resetting the gut. Here’s how it works:

• Five Days: Eat normally for five days.
• Two Days: For two non-consecutive days, either reduce your calorie intake (to around 800 calories) or try a juice fast.

I find juice fasting easier and more effective. I incorporate this method a few times a year, especially when I feel I’ve overdone it or need to reset my gut. It’s a great way to give my digestive system a rest and keep my IBS symptoms in check.

3. 24-Hour Fasting:

Another method I use occasionally is a 24-hour fast, though it’s more like 36 hours. I do this 2-3 times a year when I feel run down or need a break. Here’s how:

• Day One: Eat dinner as usual, then stop eating for the rest of the day.
• Day Two: Fast for the entire day, drinking only water (or sometimes juices), and engage in gentle activities like meditation, yoga, or walking.

This gives my body and gut a complete rest, boosts my immune system, and helps me recharge.

The Key to Success

Intermittent fasting is not about deprivation—it’s about quality nutrients and giving your body the time it needs to heal. Experiment with these methods to find what works best for you, and remember to always listen to your body.