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Fasting and blood pressure control -

When you restrict your caloric intake through fasting, your metabolism improves because your body needs to expend energy more efficiently to maintain basic functions — like breathing, keeping your blood sugar up, and keeping your heart beating.

In essence, fasting exercises your metabolism. Making your metabolism and body more efficient are key to lowering your blood pressure.

Essentially, your metabolism is how your body processes what you put in it. From a gastrointestinal perspective, that includes swallowing food, breaking it down, absorbing nutrients and getting rid of waste. Think of your metabolism as a muscle.

It takes the bare minimum of nutrients from your food and discards the rest. But when you fast, the relative scarcity of your food makes your body reconsider what it needs to keep.

This makes your metabolism work harder, which means your digestive muscles need more oxygen to fuel their energy. When your body works harder, your blood vessels dilate, opening up your circulation to get oxygen flowing throughout your body and decreasing your blood pressure.

Those who are hesitant about fasting worry about their blood sugar levels dropping. However, we know that people who fast regularly find their bodies accommodating the fast automatically.

These people get a shot of blood sugar in the morning about an hour before they wake up, known as the dawn phenomenon. Your body loves rhythms and routines, so there may be some growing pains until your body acclimates to eating on a new schedule.

So, when it comes to fasting and blood pressure, what kind of fasting am I talking about? Intermittent fasting , or time-restricted eating, is what I recommend. For example, you might only eat between the hours of 10 a. and 6 p. and drink water exclusively outside that window.

We as humans were made to eat in hour periods, but not necessarily three to five times a day. Removing the constant stream of new fuel forces your body to use energy and break down food it had stored as fat. Extended fasting for days at a time is a different animal entirely. Fasting for multiple days can send your body into starvation mode and lead to higher blood pressure.

Of course, you should consult with your physician before making any drastic dietary changes, especially if you have a pre-existing medical condition. Luckily, you can influence your blood pressure can through many lifestyle factors — fasting is just one of them! and 6 p. the dieters could eat any type and quantity of food they desired, but for the remaining 16 hours they could only drink water or calorie-free beverages.

The study followed the participants for 12 weeks. When compared to a matched historical control group from a previous weight loss trial on a different type of fasting, the researchers found that those who followed the time-restricted eating diet consumed fewer calories, lost weight and had improvements in blood pressure.

On average, participants consumed about fewer calories, lost about 3 percent of their body weight and saw their systolic blood pressure decreased by about 7 millimeters of mercury mm Hg , the standard measure of blood pressure.

All other measures, including fat mass, insulin resistance and cholesterol, were similar to the control group. We observed that fewer participants dropped out of this study when compared to studies on other fasting diets.

Varady says that while the research indicates daily fasting works for weight loss, there have not yet been studies to determine if it works better than other diets, although the researchers observed the weight loss to be slightly less than what has been observed in other intermittent fasting diet studies.

The Centers for Disease Control and Prevention estimates that more than one-third of adults in the U.

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