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HEALTHWISE BULLETIN

Be Informed. Stay Healthy

Vol 2.2; Monday Nov 11 2024

Hello Readers,

Thank you for subscribing to our HealthWise Bulletin! We’re thrilled to see our community growing, and even more excited about the potential impact this information can have on your health and that of your loved ones.

The knowledge we share here is crucial, aiming to bridge the often-overlooked link between lifestyle choices and health outcomes. Too many of us dismiss subtle warning signs, pushing health concerns to the back burner until they become critical. For instance, how often do we purchase dietary supplements based on convincing marketing claims, without first considering whether they might interact with our current medications?

At HealthWise, we encourage you to question what you think you know about health. Often, conventional wisdom doesn’t tell the whole story, and misconceptions can lead us astray.

Years Under Unnecessary Medication

Recently, a member of my online community reached out with concerns about multiple health issues, relying on three or more medications for lifestyle-related conditions. We started with a few simple questions: How is your diet? How often do you eat? What’s your waistline, blood pressure, and blood sugar level? She realized she couldn’t answer these basic questions. Her meals were carb-heavy, and her understanding of her health was limited to her prescription routine.

After arranging a checkup, her doctor and I found that her blood pressure was actually below normal—despite years of treating high blood pressure. With medical guidance, we reduced her medication, adjusted her diet, and added daily physical activity. Soon, her blood pressure stabilized, her weight dropped, her energy levels improved, and she was healthier than she had been in years. Her sleep quality improved as well, all from a few intentional changes.

This experience highlights the importance of staying informed, making active choices about your health, and not hesitating to question “common” knowledge. Please feel free to share this bulletin with friends and family so that they, too, can benefit from these insights.

This Week’s Topics:

• Commentary: Regular Fasting is Good for Health — Discover the Dos and Don’ts

• Tip of the Week: Hydrate Adequately — How Much Water is Enough?

• Question of the Week: What could be spiking your blood pressure even while on regular medication?

Let’s work together to build a proactive health-focused community. The solutions to long-standing health concerns might be within reach, starting with small lifestyle adjustments.

Welcome to HealthWise, and here’s to building a healthier community, together!

The HealthWise Team

Regular Fasting is Good for Health: Explore the Dos and Don’ts

In last week's discussion, we touched on the basics of fasting, especially having at least two fasting windows by having no more than two meals per day. 

I follow two fasting windows: the first is from 11 a.m. to 7 p.m., and the second is from 8 p.m. until 10 a.m. the following day. This approach has worked exceptionally well for me. I also keep an eating window right before each fasting window, lasting about an hour, where I focus on nutrient-dense meals, largely vegetables, meats, and eggs, with no high-carb foods.

People often ask where I get my energy without consuming high-carb foods such as ugali, rice, or chapati. Many vegetables naturally contain carbs, and dietary fats break down in the body into a usable form of energy. By choosing the right foods during my eating windows, I avoid hunger between meals and reduce the metabolic strain caused by high-carb diets and constant snacking.

Benefits of Fasting

Fasting offers numerous health benefits. Not only can it enhance metabolism and reduce the risk of lifestyle diseases, but it also promotes healing and cellular rejuvenation. Limiting meal frequency allows the body to use stored energy, improving metabolic health and reducing strain on our system. Additionally, fasting encourages cell repair and improved gut health, which benefits emotional well-being due to the gut’s role in producing neurotransmitters like serotonin.

For those managing specific health conditions, fasting can support blood pressure regulation, assist in blood sugar control, and even aid recovery from more severe health challenges. 

Extended fasts—lasting 24 hours or up to several days—are powerful for deep body rejuvenation. Long fasts may require proper planning and medical supervision, especially for individuals with pre-existing conditions. Monitor your vitals closely during such fasts if you have a pre-existing health condition. 

If you love eating ugali, you will have to gradually reduce the amount while increasing high-protein foods such as meats, fish, eggs, and vegetables. 

You don’t have to eat everything in one go, but according to your appetite and taste. Drastically reduce sugary foods or drinks such as fruits, sodas, and juices, or avoid them altogether. 

Hydrate Properly: Stay hydrated with water, unsweetened herbal teas, or warm water infused with herbs like turmeric, ginger, or rosemary. Limit it to three herbs at a time, introducing them gradually to observe your body's reaction. Watch interactions if you are on any medications. Read your medication leaflets very carefully and adhere to the warnings. 

Manage Hunger Wisely

When fasting, refrain from consuming food or snacks during your fasting window. If hunger becomes intense, opt for a small amount of vegetable soup or fermented foods like kefir (Mursik) or kombucha. These options offer nutrients without significantly affecting your fast, support gut health, and prepare your body for your next meal. If you find your mind preoccupied with food, it’s okay to have a small, nutritious option to ease the transition. You’ll find fasting easier with practice.

Remember, fasting is a skill that takes time to learn, so don’t expect perfection right away. Maintaining a consistent fasting routine over six months or more can be highly beneficial for long-term health, particularly if you want to lose weight or reverse metabolic conditions such as Diabetes or Blood Pressure.

Maintain Electrolyte Balance

In longer fasts, maintaining electrolyte balance is essential. Try adding a pinch of sea salt or Himalayan salt to your water. However, if you’re on blood pressure medication, be cautious, as too much sodium can interfere with your treatment. Check your medication leaflet and consult your healthcare provider about safe electrolyte options.

Build Fasting Habits Gradually

Start by extending your fasting window slowly—begin with 6–8 hours, then gradually increase to 13–14 hours, working up to 16–18 hours as you get comfortable. Avoid eating right before bed to allow your digestive system time to rest, aiming for a minimum of three hours between your last meal and sleep.

Choose Nutrient-Dense Foods

During your eating window, prioritize whole, nutrient-dense foods over high-carb, processed options. Nutrient-dense foods help sustain satiety, making fasting easier.

Break Fasts Gently

Ease back into eating after a fast. Start with light proteins like eggs or fatty meats, then add vegetables. Avoid heavy carbs initially, as they can strain your digestive system. For long fasts (48 hours or more), break your fast with something gentle, like bone broth or vegetable soup, and gradually reintroduce solid foods.

When to Exercise Caution

• Blood Pressure: Fasting may help manage blood pressure, but if you’re on medication, monitor it closely and stick to shorter fasts (24 hours or less).

• Diabetes: While fasting can improve blood sugar control, it should be done under medical supervision if you’re on diabetes medications, as they lower blood sugar and can lead to hypoglycemia.

• Pregnancy and Breastfeeding: Limit fasting windows to 12–13 hours to ensure adequate nutrition for mother and child. Eating every 2–3 hours could elevate the risk of lifestyle diseases, so find a balanced approach to sustain health.

Fasting Benefits

Fasting isn’t just about weight management. It supports overall metabolic health, benefiting conditions like diabetes, hypertension, and even cancer by addressing metabolic imbalances. Starting with a 6–8 hour fasting window and gradually extending it can lead to significant health improvements. Listen to your body, ease into fasting at a comfortable pace, and enjoy your journey to wellness.

Tip of the Week:

Hydrate Adequately: How Much Water Should You Drink Each Day?

Many people are advised to “drink as much water as possible” when unwell, under the belief that water has no limits. However, this advice isn’t entirely accurate—while water is essential, overhydration can disrupt the body's balance of electrolytes, particularly sodium, leading to a condition known as hyponatremia or “water intoxication.” It’s all about finding the right balance.

Understanding Electrolytes

Electrolytes—minerals like sodium, potassium, and magnesium—are vital for muscle function, nerve signaling, and fluid balance. Drinking too much water can dilute these electrolytes, leading to symptoms like confusion, nausea, headaches, and, in severe cases, even brain swelling.

On the other hand, not drinking enough water strains the body. Dehydration can lead to kidney stones, reduce kidney function, cause digestive issues like constipation, and make blood pressure regulation and temperature control more difficult. It also impacts energy, skin elasticity, focus, and mental clarity.

Recognizing Dehydration

Common signs of dehydration include thirst, low energy, dry skin, and reduced mental clarity. It’s crucial to stay well-hydrated and drink water regularly but mindfully, rather than waiting for more severe symptoms.

Not All Fluids Are Equal

Hydration isn’t as simple as drinking any liquid. While teas, coffees, sodas, juices, and alcoholic drinks contain water, many also act as diuretics, making the body expel more water than they provide. Caffeinated drinks and alcohol, for example, prompt the kidneys to release excess fluid. Juices and sodas, high in sugars, can cause blood sugar spikes without effectively hydrating. So, while enjoyable occasionally, these beverages can’t replace water's unique hydrating and purifying benefits.

Factors Influencing Fluid Needs

Fluid needs vary based on body size, activity level, temperature, and sweat levels. Larger individuals generally require more water, and those engaged in strenuous activity need additional hydration to replace sweat loss. Hot, dry weather increases hydration needs, while cooler or humid conditions may require less.

The Optimal Daily Amount

For most people, 2 to 3 liters of water per day is recommended, spread throughout the day. It’s essential not to exceed 1.5 liters per hour or 12 liters per day without medical supervision, as overhydration can upset electrolyte levels.

Hydration Tips for Optimal Health

To make the most of your hydration routine:

• Wait an Hour After Meals: Drinking water immediately after eating can dilute digestive enzymes, slowing digestion. Waiting about an hour after meals helps maximize nutrient absorption.

• Avoid Cold Drinks at Mealtime: Cold beverages can neutralize digestive enzymes, which may impair digestion. Room temperature or warm water is generally ideal.

• Start Your Day with Lukewarm Water: Drinking lukewarm water first thing in the morning can help flush out waste from the previous day and wake up your system. It may even give your metabolism a gentle boost.

By embracing these habits and making pure water your go-to hydration source, you’ll help meet your body's hydration needs for lasting health and vitality.

A: Monitoring blood pressure regularly while on medication is essential, especially if you experience sudden spikes. Several factors could contribute to these unexpected changes:

1. Dietary Interactions: Certain foods and drinks, such as grapefruit, orange juice, or specific herbal teas, can interfere with blood pressure medications. They may alter how your body absorbs or metabolizes the medication, potentially amplifying or diminishing its effects. Keep a record of what you eat to identify any patterns linked to blood pressure changes.

2. Seasonal Dietary Changes: The festive season often introduces new or indulgent foods that may not typically be part of your diet. Foods high in sodium or that affect kidney function can impact blood pressure and may counteract the effects of your medication.

3. Hidden Sodium in Processed Foods: Many festive foods contain hidden sodium, which can counteract blood pressure-lowering medications and lead to spikes. Checking labels and limiting processed foods can help maintain stability.

4. Stress Factors: Festive activities often bring added stress, which can cause temporary blood pressure increases. Practicing relaxation techniques and ensuring adequate rest can help manage these fluctuations.

5. Physical Activity and Sleep Deprivation: Increased physical exertion and reduced sleep can also cause blood pressure spikes. Be mindful of your activity levels and get sufficient rest each day. Listen to your body’s signals and avoid overexertion.

6. Medication Review: If blood pressure fluctuations persist despite consistent medication use and lifestyle adjustments, consider scheduling a review with your healthcare provider. They may need to adjust your dosage or explore alternative medications.

To help your healthcare provider identify any underlying patterns, keep a log of your blood pressure readings along with notes on dietary changes, activity levels, sleep, and stress factors. This record can prevent unnecessary medication adjustments by showing how external factors impact your readings.

Taking an active role in tracking these elements can help ensure your blood pressure remains stable and managed throughout the season.

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