- Hindi News
- Lifestyle
- Navratri Fasting Health Tips; Diet Plan Mistakes Avoid | Vrat Food Nutrition Value
10 hours ago
- copy link
Navratri is a festival of worship of ‘Shakti’. This continues for 9 days. During Navratri fast, many people ignore their health in devotion and enthusiasm. During this period, being hungry the whole day and then eating fried fruits in the evening can spoil the body’s metabolism.
This not only increases weight, but can also cause problems like acidity, weakness and low-BP. However, fasting with proper planning not only helps in spiritual peace but also helps in weight loss and body detox.
so ‘News of need’ Today I will know how to stay healthy during Navratri fast. You will also learn that-
- What mistakes should be avoided during this period?
- What to eat and drink during Navratri fast?
Expert: Dr. Anu Aggarwal, Senior Clinical Dietitian, Founder- ‘OneDietToday’
Question- What to do to remain energetic during fasting?
answer- For this, it is important to keep some things in mind, understand from the pointers-
- Increase the amount of protein (cheese, curd) and fiber (apple, cucumber) in your fasting plate. Due to this, satiety hormone (hormone of satisfaction) is released.
- Take complex carbs (buckwheat, Rajgira flour), they release glucose slowly, which maintains stamina for a long time.
- Take coconut water or buttermilk, these support hydration.
- Do regular light exercise. This maintains blood circulation and oxygen level in the body.
- Eat fresh fruits, the micronutrients present in them support neurological function.
- This will maintain the energy level in the body.
Question- What things should be kept in mind during fasting for good health?
answer- For this, do not keep a long gap between two miles, take light fruits at small intervals. Keep portion control, avoid overeating.
What other things should be kept in mind while fasting, see in the graphic-
Question- What to do if you feel very weak during the fast?
answer- If you feel weak-
- Rest for some time, sit somewhere, so that there is no risk of falling due to dizziness.
- Take fruits, curd or foods that provide quick energy.
- Take coconut water or lemon water for electrolyte balance.
- If you are hungry for a long time then take light, easily digestible fruits.
- Take a light walk or deep breathing.
- If you feel persistent weakness or nervousness, consult a doctor.
Question- What health related problems can occur during fasting?
answer- During fasting, even small mistakes in eating habits and routine can take a toll on the body. See in the graphic, all the common problems caused by this-
Question- Why is it harmful to eat too much fried food during fasting?
answer- Deep frying can increase the amount of trans fat and saturated fat in food. This may cause these losses-
- High-fat diets take more effort and time to digest, which can cause a feeling of heaviness.
- Deep fried foods may contain free radicals, which can increase oxidative stress.
- Fried snacks have high calorie density, which can cause energy imbalance.
- This can have a negative impact on lipid profile (cholesterol) and insulin sensitivity.
Question- What are the signs of weakness or low BP during fasting?
answer- Keeping a long gap in eating during fasting and taking less liquid may cause symptoms of low blood pressure or weakness in some people. It is not right to ignore these as normal fatigue. See all the risks in the graphic-
Question- How much water should one drink during fasting to avoid dehydration?
answer- The need for water may increase during fasting as compared to normal days, because the diet of fasting is different.
- These days the weather is a bit hot, hence the need for water may also increase due to increased sweating or physical activity.
- Instead of drinking too much water at one go, it is better to drink it sip by sip throughout the day.
- Dry mouth, feeling heavy or tired can be early signs of dehydration.
- Water-rich foods like watermelon, cucumber also help in fluid balance.
- Consuming too little fluid can cause low blood pressure.
Question- Is just plain water enough or are electrolytes also necessary?
answer- Water maintains the body’s fluid level, but mineral balance is also important.
- Sodium, potassium and magnesium help in signal transmission between cells.
- Prolonged fasting may increase the risk of electrolyte imbalance.
- Coconut water or light salt-lemon solution can balance this deficiency.
- Electrolytes help prevent muscle cramps and sudden fatigue.
- Consuming too many sweet packaged drinks can cause a glucose spike.
Question- What mistakes do people often make during Navratri fast?
answer- People make some common mistakes during Navratri fast-
- Eating too much at one go after being hungry for a long time.
- Eating too much fried snacks and high-calorie sweets.
- Drinking less water or drinking water only when thirsty.
- Consuming more tea and coffee.
- Do not keep protein and fiber in the fasting plate.
- Not getting enough sleep.
See all the common mistakes in graphic-
Question- What should be the schedule of work and rest during the fast?
answer- Start the day with light work, so that the initial energy can be utilized properly.
- It is better to limit high-intensity exercise or heavy physical activity.
- Taking short breaks while doing brain-intensive work helps maintain focus.
- Short rest of 15-20 minutes in the afternoon helps in neuro-muscular recovery.
- Excessive screen time can cause fatigue and dehydration.
Question- Which people should be especially careful during Navratri fast?
answer- Some people should take special care during Navratri fast-
- Type-2 diabetic people are at risk of deteriorating glycemic control.
- Sodium-fluid imbalance in hypertensive patients can lead to BP fluctuations.
- Metabolic rate may be affected in thyroid or hormonal disorders.
- Long gap may increase symptoms in those with gastric ulcer or acidity.
- Athletes or very active people need extra calories and minerals.
- Elderly people may become dehydrated quickly due to their reduced sense of thirst.
- People suffering from any chronic disease should consult a doctor before fasting.
……………… Read this news also Important news- 10 common mistakes of Navratri fasting: Know its disadvantages from a dietitian, what things should be kept in mind, what are the healthy options.
Navratri fasting is an opportunity to reset the metabolism and body clock. A long fast of 9 days acts as a way of body cleansing. But many times people commit some common mistakes while fasting, which instead of being beneficial, can have adverse effects on their health. Read further…
