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Časovno omejeno prehranjevanje je priljubljen način prehranjevanja, ki omejuje prehranjevanje na določeno časovno obdobje vsak dan, običajno približno 8 do 12 ur. V nedavni študiji, predstavljeni na konferenci Ameriškega združenja za srce, so raziskovalci preučevali povezavo med časovno omejenim prehranjevanjem in tveganjem smrti zaradi bolezni srca in ožilja. Čeprav študija še ni recenzirana in se je osredotočila le na ure prehranjevanja s pomočjo vprašalnika, ne pa na dolgoročne opazovalne raziskave, ugotovitve študije razkrivajo morebitna tveganja, povezana s tem načinom prehranjevanja, in njegov vpliv na zdravje srca in ožilja.
Razumevanje časovno omejenega prehranjevanja
Časovno omejeno prehranjevanje, znano tudi kot prekinitveni post, je v zadnjih letih postalo priljubljeno kot potencialna strategija za zmanjšanje telesne teže in izboljšanje zdravja srca. Ta pristop vključuje omejitev časa za prehranjevanje na določeno število ur na dan, ki lahko znaša od 4 do 12 ur v 24 urah. Veliko ljudi, ki se držijo diete s časovno omejenim prehranjevanjem, sledi prehranjevalnemu urniku 16 : 8, pri katerem vso hrano zaužijejo v 8-urnem oknu, preostalih 16 ur na dan pa se postijo.
Zagovorniki časovno omejenega prehranjevanja menijo, da lahko pomaga uravnavati raven sladkorja v krvi, izboljša občutljivost na inzulin in spodbuja hujšanje z zmanjšanjem skupnega vnosa kalorij.
8-urno časovno omejeno prehranjevanje je lahko povezano z 91 % večjim tveganjem za za srčno-žilno smrt
Namen študije je bil oceniti morebitne dolgoročne vplive na zdravje, ki jih ima upoštevanje 8-urnega časovnega omejevanja prehranjevanja. V ta namen so raziskovalci preučili skupino več kot 20 000 odraslih oseb s povprečno starostjo 49 let, ki so odgovarjali na vprašanja o svojih prehranjevalnih vzorcih v okviru letnih nacionalnih raziskav o zdravju in prehrani v obdobju 2003-2018. Udeležence študije so spremljali povprečno 8 let in največ 17 let.
Ugotovitve študije so pokazale zaskrbljujočo povezavo med časovno omejenim prehranjevanjem in smrtnostjo zaradi bolezni srca in ožilja. Udeleženci, ki so poročali, da se prehranjujejo po vzorcu 8-urne časovne omejitve, so imeli za 91 % večje tveganje srčno-žilne smrti v primerjavi s tistimi, ki niso izvajali tega posta. Te ugotovitve poudarjajo pomen upoštevanja morebitnih tveganj in koristi prehranjevalnih praks, vključno s časovno omejenim prehranjevanjem, za zdravje srca in ožilja.
Čeprav natančni mehanizmi, na katerih temelji povezava med časovno omejenim prehranjevanjem in srčno-žilno smrtjo, ostajajo nejasni, je bilo predlaganih več možnih razlag. Trista Best, MPH, RD, LD, meni, da lahko dolgotrajno postenje prispeva k motnjam v presnovi, vključno z odpornostjo na inzulin, povišano ravnjo sladkorja v krvi in povečanim vnetjem, ki so dejavniki tveganja za bolezni srca in ožilja. Poleg tega lahko omejevalni vzorci prehranjevanja povzročijo pomanjkanje ali neravnovesje hranil, kar še dodatno vpliva na zdravje srca in ožilja. [2]
Pogled TKM na prekinitveni post
V prejšnjem članku Cirkadiani ritmi in telesna ura kitajske medicine (2/2) smo pojasnili, kako qi (vitalna energija) ciklično potuje po notranjih organskih sistemih telesa. To razumevanje poudarja pomen usklajevanja naših vsakodnevnih dejavnosti - vključno s prehranjevanjem, delom, vadbo in spanjem - z optimalnimi urami, ki jih narekuje kitajska telesna ura, da bi dosegli čim boljše splošno počutje.
V tradicionalni kitajski medicini (TKM) je osrednjega pomena Vranica, ki skrbi za "transport in preobrazbo". Načeloma je Vranica odgovorna za pretvorbo zaužite hrane v vitalno energijo in njeno distribucijo po telesu. Kadar je delovanje Vranice ogroženo, telo težko učinkovito absorbira hranila, kar ima velik vpliv na splošno zdravje. Ključnega pomena je doslednost pri razporejanju obrokov, saj je za Vranico pomembna rutina, zato je pomembno, da vsak dan zaužijemo obroke ob enakem času.
Čeprav je postenje v zadnjih letih vse bolj priljubljeno, TKM svari pred pretiranim postenjem ali nenadnimi spremembami prehranjevalnih navad, ki lahko porušijo občutljivo ravnovesje v telesu in povzročijo motnje v energijah qi in jin-jang. Dolgotrajno postenje lahko oslabi qi Želodca in prispeva k pomanjkanju. Namesto tega kitajska medicinska modrost svetuje uživanje hrane podnevi in počitek ponoči, kar je v skladu z naravnim cirkadianim ciklom.
Glede na naravni ritem cirkadianega cikla je naš tipični nočni post v skladu s to starodavno modrostjo. Idealno je, da zajtrk zaužijemo med 7. in 9. uro zjutraj, večerjo pa vsaj 2 do 3 ure pred spanjem, da omogočimo ustrezno prebavo preden zaspimo. Z upoštevanjem teh načel uskladimo svoje prehranjevalne navade s prirojenimi ritmi našega telesa ter tako krepimo splošno zdravje in vitalnost v skladu z načeli TKM.
Če razmišljate o prilagoditvi prehrane ali če imate težave s prebavo, se obrnite na usposobljenega zdravnika TKM. TKM ponuja celosten, individualiziran pristop, ki združuje prehranska priporočila z drugimi terapevtskimi metodami, da se ponovno vzpostavi ravnovesje in spodbuja splošno dobro počutje.
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Risk of intermittent fasting should not be ignored
Time-restricted eating is a popular dietary approach that restricts eating to a specific time window each day, typically around 8 to 12 hours. In a recent study presented at the American Heart Association conference, researchers investigated the association between time-restricted eating and the risk of death from cardiovascular disease. Even though the study is not yet peer-reviewed and the study focused only on eating hours by questionnaire rather than long-term observational research, the study's findings shed light on the potential risks associated with this eating pattern and its impact on cardiovascular health.
Understanding Time-Restricted Eating
Time-restricted eating, also known as intermittent fasting, has gained popularity in recent years as a potential strategy for weight loss and improving heart health. This approach involves limiting the hours for eating to a specific number of hours each day, which may range from a 4- to 12-hour time window in 24 hours. Many people who follow a time-restricted eating diet follow a 16:8 eating schedule, where they eat all their foods in an 8-hour window and fast for the remaining 16 hours each day.
Advocates of time-restricted eating suggest that it may help regulate blood sugar levels, improve insulin sensitivity, and promote weight loss by reducing overall calorie intake.
8-Hour Time-Restricted Eating Might Be Linked to a 91% Higher Risk of Cardiovascular Death
The study aimed to evaluate the potential long-term health impact of following an 8-hour time-restricted eating plan. To do this, the researchers looked at a group of over 20,000 adults, with an average age of 49 years, who answered questions about their dietary patterns for the annual 2003-2018 National Health and Nutrition Examination Surveys. Study participants were followed for a median length of 8 years and a maximum length of 17 years.
The findings of the study revealed a concerning association between time-restricted eating and cardiovascular mortality. Participants who reported following an 8-hour time-restricted eating pattern had a 91% higher risk of cardiovascular death compared to those who did not practice this type of fasting. These findings underscore the importance of considering the potential risks and benefits of dietary practices, including time-restricted eating, on cardiovascular health.
While the exact mechanisms underlying the association between time-restricted eating and cardiovascular death remain unclear, several potential explanations have been proposed. Trista Best, MPH, RD, LD, suggests that prolonged fasting periods may contribute to metabolic dysregulation, including insulin resistance, elevated blood sugar levels, and increased inflammation, all of which are risk factors for cardiovascular disease. Additionally, restrictive eating patterns may result in nutrient deficiencies or imbalances, further impacting cardiovascular health. [2]
TCM View on Intermittent Fasting
In our previous article Circadian Rhythms and the Chinese Medicine Body Clock (2/2) we explained how Qi (vital energy) travels through the body’s internal organ system in a cyclic ebb and flow. This understanding underscores the importance of aligning our daily activities – including eating, working, exercising, and sleeping – with the optimal hours dictated by the Chinese Body Clock to maximize our overall well-being.
Central to Traditional Chinese Medicine (TCM) is the concept of the Spleen governing 'transportation and transformation'. Essentially, the Spleen is responsible for converting the food we consume into vital energy and distributing it throughout the body. When the Spleen's function is compromised, the body struggles to absorb nutrients efficiently, resulting in cascading effects on overall health. Consistency in meal timing is key, as the Spleen thrives on routine, emphasizing the importance of consuming meals at consistent times each day.
While intermittent fasting has gained popularity in recent years, TCM cautions against excessive fasting or sudden changes in eating patterns, which can disrupt the body's delicate balance and potentially disturb Qi and Yin-Yang energies. Prolonged fasting can weaken Stomach Qi and contribute to deficiencies. Instead, Chinese medical wisdom advises eating during daylight hours and resting during the night, aligning with the natural circadian cycle.
Considering the natural rhythm of the circadian cycle, our typical overnight fast aligns with this ancient wisdom. Ideally, breakfast should be enjoyed between 7 to 9 am, while dinner should be consumed at least 2 to 3 hours before bedtime to allow for adequate digestion before sleep. By adhering to these principles, we harmonize our eating habits with our body's innate rhythms, promoting overall health and vitality according to TCM principles.
If you are thinking about making dietary adjustments or if you are experiencing suboptimal digestion, consider seeking guidance from a qualified TCM practitioner. TCM offers a holistic patient-oriented approach that integrates dietary recommendations with other therapeutic modalities to restore balance and promote overall well-being.
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