Ultimate Fasting & Low Impact Exercise for UC
Intermittent Fasting is an often overlooked component of the UC healing process. Specifically, I personally found intermittent fasting to be the difference maker in my healing journey. The longer I was able to fast the more I noticed that my urgency and frequency of bowel movements drastically decreased.
Why is Fasting Essential?
- It’s Free
- Takes Self-Discipline
- Allows for the body to self heal
- Lowers inflammation since food is not irritating the colon
- Reduces flare symptoms such as urgency, bowel movement frequency, and bloody stool
- Allows the body to maintain vitamins and minerals.
Not one person online or in person recommended fasting even though it is intuitive to do so and free. The more food that you eat the more irritated the colon is going to be. The key is to lower frequency of eating and eating the correct foods as seen on the diet page. Fasting is not only great for UC but for the entire body. It takes discipline but can be built up over time.
How to Fast
- Skip Breakfast
- Try to go an extra 20-30 mins extra each day before eating
- Eventually you will find yourself skipping lunch
- Target a 21/3 or 22/2 fasting schedule (21 hours of no eating and 3 hour feeding window or 22 hours no eating and 2 hour feeding window)
- Personally, I use a 22/2 fasting schedule and have noticed a drastic reduction in urgency and frequency of bowel movements
My Fasting Routine For Success
My fasting routine for success consists of eating one meal a day. I try to eat my meal between 5:00 and 6:00pm each day. This allows my body enough time to digest before I go to sleep around 11:00pm to midnight each evening. It is imperative not to eat too late in the evening as this can cause you to stay up all night on the toilet. I learned this the very hard way during my UC journey. Furthermore, there is nothing worse than going to the bathroom nonstop at night or being awoken every hour with urgency.
Low Impact Exercise Critical for Healing
Low impact exercise is critical for UC healing. During my journey I strive to reach 10,000 steps per day. I have a free STEPZ app on my phone that I have set for a 10,000 steps per day goal. Walking is great on the joints while also keeping your heart strong. Furthermore, walking helps prevent muscle wasting. At my lowest points, I have lost a ton of leg muscle as I was bedridden. Therefore, utilizing the correct diet will give you enough energy to walk, stay fit, and maintain muscle.
Studies have shown that walking also helps increase the bifidobacteria in the gut. Walking is not just great for your heart and overall fitness; it also positively impacts gut health by increasing levels of bifidobacteria. These beneficial bacteria play a key role in maintaining a balanced gut microbiome, supporting digestion, and enhancing immune function.
Regular walking helps stimulate the gut, promoting a more favorable environment for bifidobacteria to thrive. This gentle exercise boosts circulation and reduces stress, both of which contribute to a healthier gut ecosystem. Studies suggest that consistent physical activity, like walking, can enhance the diversity and abundance of beneficial gut bacteria, including bifidobacteria.
Incorporating daily walks into your routine supports not only cardiovascular health but also fosters a thriving gut microbiome. To maximize these benefits, aim for at least 30 minutes of brisk walking most days of the week. As always, consult your healthcare provider before starting any new exercise regimen. Embrace the simple power of walking for better gut health and overall well-being!