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Time Out: The Surprising Impact of Time Restricted Eating on Blood Pressure

Writer's picture: Dmitri KonashDmitri Konash

How time restricted eating and BrerathNow app help to lower blood pressure

Here is another weekly piece of easily digestible science research which you can start using immediately at home to lower blood pressure. It is based on the research in “Cell Metabolism” [1].


What is Time-Restricted Eating (TRE)?

TRE is a form of intermittent fasting where you confine your eating window to 4-10 hours per day and fast for the remaining 14-20 hours. During the eating window, you can eat as you like without calorie counting. During the fasting window, you are encouraged to drink plenty of water and can consume calorie-free beverages.

What are the potential benefits of TRE?

Studies have shown that TRE can lead to:

  • Weight Loss: TRE can result in a natural reduction in calorie intake, leading to 3-5% weight loss over 2-12 months.

  • Improved Blood Pressure: Studies show that TRE can lower both systolic and diastolic blood pressure, especially in those with elevated levels at the start.

  • Improved Glycemic Control: TRE can lower fasting insulin and insulin resistance in adults with obesity and pre-diabetes. In those with type 2 diabetes, TRE can also reduce HbA1c levels.


How does TRE work?

The exact mechanisms are still being studied, but some proposed explanations include:

  • Reduced Calorie Intake: By limiting the eating window, people naturally tend to consume fewer calories throughout the day.

  • Circadian Alignment: TRE aligns eating patterns with the body's natural circadian rhythms, potentially improving metabolic processes.

  • Hormonal Changes: TRE may influence hormone levels related to appetite, metabolism, and glucose regulation.


Is TRE safe for everyone?

TRE appears to be safe for most healthy adults, but more research is needed in certain populations, such as adolescents, the elderly, and those with specific health conditions. It is crucial to consult your doctor before starting any new dietary intervention, including TRE.


How do I choose the right eating window?

The optimal eating window length can vary based on individual preferences and schedules. Most studies use windows between 6 and 10 hours. Early eating windows (finishing eating before the late afternoon) may be more beneficial for glycemic control. It's important to choose a window that fits your lifestyle and promotes adherence.


Are there any potential side effects?

Some individuals might experience initial side effects like hunger, headaches, or low energy during the fasting period. These usually subside as the body adjusts. However, TRE is not suitable for everyone, including pregnant or breastfeeding women, individuals with a history of eating disorders, and those taking certain medications.


Is TRE easier to stick to than other diets?

TRE's simplicity, without the need for calorie counting or complex meal plans, makes it potentially more sustainable than other diets. However, individual experiences and adherence levels may differ.

Other non-medication tools to lower blood pressure.

Try for free our app BreathNow which helps to lower blood pressure with relaxation techniques and special physical exercises. It is important to complement TRE with physical exercises and BreathNow offers guided videos with specific exercises which are scientifically proven to lower blood pressure.


Stay healthy and have a great day!


References:

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