The Scientifically Supported Health Benefits of Fasting: 7 Reasons to Try It!
Gitablogsport.com - The act of fasting has the potential to offer various advantages to one's health. These benefits may include the reduction of weight, regulation of blood sugar levels, and defense against illnesses such as cancer and neurodegenerative diseases.
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Fasting can be described as avoiding consumption of certain foods or drinks for a specific duration, and there are various methods of practicing it.
Typically, fasts are carried out for a duration of 24-72 hours.
Intermittent fasting, however, consists of alternating between periods of consuming food and abstaining from it, varying in duration from a couple of hours to several days.
Intermittent fasting has the potential to provide health advantages, such as promoting weight loss and enhancing brain function.
Presented below are eight health benefits supported by scientific research that can be achieved through fasting.
1. Enhances blood sugar regulation by decreasing insulin resistance
According to various research, fasting could potentially enhance the management of blood sugar levels, which may prove beneficial for individuals who are susceptible to developing diabetes.
According to a research conducted in 2023 and published in the journal Nature, intermittent fasting for 3 days a week can decrease the likelihood of developing type 2 diabetes by improving insulin sensitivity. This was observed in a group of 209 participants. Intermittent fasting, as explained in an article on Healthline, involves alternating periods of fasting and eating.
Enhancing your body's sensitivity to insulin can lead to a decrease in insulin resistance, enabling it to effectively move glucose from your blood to your cells.
In addition to the potential for fasting to lower blood sugar levels, this may aid in maintaining stable blood sugar levels, preventing sudden increases and decreases.
According to a review of research published in 2022, intermittent fasting and time-restricted feeding have been found to potentially lower the risk factors linked to metabolic syndrome. This group of five risk factors increases the chances of developing type 2 diabetes, heart disease, and stroke.
Nevertheless, further research is necessary to compare the impact of fasting and calorie restriction.
Summary: Intermittent fasting and alternate-day fasting may be effective in lowering blood sugar levels and improving insulin resistance.
2. Fights inflammation to improve overall health
Acute inflammation is a normal response from the immune system that aids in the body's defense against infections. However, long-term inflammation, known as chronic inflammation, can greatly impact your overall well-being.
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According to various research, fasting has been shown to have the potential to reduce inflammation and improve overall health.
According to a 2022 study, intermittent fasting may have the potential to decrease the levels of C-reactive protein, a known indicator of inflammation, based on the analysis of 18 different studies.
According to a limited investigation, implementing intermittent fasting for a duration of 12 months proved to be more successful in lowering inflammation levels and minimizing specific risk factors associated with heart disease when compared to a group that did not practice this form of fasting.
Summary
According to certain research, the combination of fasting and resistance training has been shown to reduce various indicators of inflammation and could potentially be beneficial in managing inflammatory ailments.
3. Can potentially improve heart health by enhancing blood pressure, triglyceride, and cholesterol levels.
According to research, heart disease is deemed as the primary reason for mortality on a global scale, with approximately 19 million deaths reported in 2020.
Making changes to your diet and lifestyle is a highly effective method for lowering your chances of developing heart disease.
According to certain studies, the inclusion of fasting in one's daily routine could potentially have significant advantages for maintaining a healthy heart (https://www.healthline.com/).
According to a study, alternate-day fasting was found to decrease total cholesterol levels and multiple heart disease risk factors in overweight individuals when compared to a control group.
A different study indicated that alternating days of fasting could effectively lower both blood pressure and levels of triglycerides in the blood, as well as total cholesterol and LDL (harmful) cholesterol.
Summary
Fasting has been linked to a reduced likelihood of developing coronary heart disease and could potentially aid in decreasing blood pressure, triglyceride, and cholesterol levels.
4. Can enhance brain function and potentially prevent the development of neurodegenerative diseases
While the majority of studies are focused on animal research, numerous studies have discovered that fasting may have a significant impact on brain health.
In 2018 and 2021, various animal studies have revealed that fasting may have beneficial effects on brain health and promote the production of nerve cells, ultimately improving cognitive function. These findings were supported by research articles published in the National Center for Biotechnology Information (NCBI) in 2018 and 2021, as well as an article from Healthline discussing the benefits of specific foods for the brain.
Due to its potential to alleviate inflammation, fasting may also play a role in the prevention of neurodegenerative diseases.
According to research on animals, fasting has been found to potentially provide protection and enhance results for disorders like Alzheimer's disease and Parkinson's.
Additional research is necessary to assess the impact of fasting on human brain function, as stated in a recent study on the benefits of fasting on brain health (https://www.healthline.com).
Summary
Animal research indicates that fasting may enhance cognitive abilities, promote the production of nerve cells, and offer protection against neurodegenerative disorders like Alzheimer's and Parkinson's disease.
5. Helps with weight loss by reducing calorie consumption and increasing metabolism.
Numerous individuals attempting to shed pounds often test out fasting as a method.
In theory, refraining from consuming certain foods and drinks can reduce your total calorie intake, potentially resulting in gradual weight loss.
A previous study conducted in 2015, as seen in this review, revealed that following a whole-day fasting pattern for a period of 12-24 weeks could potentially lead to a 9% decrease in body weight and a significant reduction in body fat.
According to a different study, intermittent fasting was shown to be more successful in promoting weight loss than continuous calorie restriction.
Moreover, a separate study (https://pubmed.ncbi.nlm.nih.gov/33293678/) has indicated that fasting may result in more significant decreases in overall body fat and abdominal fat (https://www.healthline.com/) in comparison to ongoing calorie restriction.
Summary
Research suggests that fasting could potentially boost metabolism and aid in weight and body fat reduction.
6. Enhances the secretion of growth hormone, which plays a crucial role in growth, metabolism, weight loss, and muscle strength.
The protein hormone, known as human growth hormone (HGH), plays a significant role in various aspects of your well-being.
According to studies, this essential hormone plays a role in metabolism, losing weight, and developing muscle mass.
According to various research, fasting has been shown to have the potential to boost HGH levels in a natural way (https://www.healthline.com/).
According to a recent review, fasting for a period of 37.5 hours can significantly boost basal HGH levels by up to ten times and also slow down the metabolic process responsible for clearing HGH from the body.
Summary
Research has demonstrated that fasting has the potential to raise the levels of human growth hormone (HGH), a significant protein hormone that contributes to growth, metabolism, weight management, and muscle mass.
7. May potentially increase lifespan
Fasting has shown potential in extending lifespan, as observed in various animal studies.
According to a study conducted in 2021, which can be found at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956384/, an analysis was conducted on the impact of intermittent fasting on the human gut. The results revealed that fasting had a positive effect on the diversity of beneficial bacteria in the gut microbiome, specifically the Christensenella species, which have been linked to longevity.
The scientists also observed a rise in sirtuins, which are proteins responsible for regulating metabolism and are also linked to longevity.
According to a review conducted in 2021, previous studies on both humans and animals have yielded similar results, indicating that fasting may have potential benefits for enhancing lifespan and postponing the onset of diseases.
More research is required to fully comprehend the potential effects of fasting on human longevity and aging, as well as determine the most efficient fasting methods.
Summary
Research on animals has shown that fasting may have the potential to slow down the aging process and prolong lifespan. However, there is a lack of human studies in this area.
May potentially assist in the prevention of cancer and enhance the efficacy of chemotherapy.
According to a publication in the American Cancer Society Journal, intermittent fasting may have positive effects on cancer treatment and prevention in certain cases, as noted in a review. This approach could potentially reduce tumor growth and minimize chemotherapy-related toxicity for certain individuals, as stated by the review. Additionally, there are certain foods that may have cancer-fighting properties.
According to their observations, additional high-quality clinical trials are necessary. They suggest that individuals undergoing cancer treatment should only engage in intermittent fasting as part of a clinical trial. However, there is a possibility that it could have adverse effects for certain situations and types of cancer.
According to another retrospective analysis, fasting may potentially slow down tumor growth and enhance the efficacy of chemotherapy in both laboratory and animal studies.
Although these results show potential, further research is necessary to examine the impact of fasting on cancer progression and therapy in human subjects.
Summary
Preliminary research on animals and in vitro experiments indicate that fasting may have the potential to impede tumor growth and enhance the efficacy of chemotherapy.
Steps to Begin Fasting
Various types of fasts exist, providing an effortless way to discover a technique that suits your way of living.
The following are some of the commonly practiced forms of fasting:
- Water fasting: This involves consuming only water for a specific duration of time.
- Juice fasting: This method consists of solely drinking vegetable or fruit juice for a designated period.
- Intermittent fasting: Food intake is either partially or fully restricted for several hours or days, followed by a regular diet on non-fasting days.
- Partial fasting: During this type of fasting, certain foods or beverages, such as processed foods, animal products, or caffeine, are excluded from the diet for a set amount of time.
- Calorie restriction: This approach involves limiting calorie intake for a few days each week.
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