The Truth Behind Fasting: Here’s What Scientists Are Saying
Why are we only hearing about this now?
Fasting is all the rage right now. But, it’s not a new concept.
The practice dates back centuries and is even part of many religious practices. But that’s not the type of fasting you’ll likely hear about at your local juice bar.
Intermittent fasting is an eating practice in which you cycle between eating and abstaining from food for long periods of time.
Fasting is an incredibly powerful yet simple way to lose weight.
But, scientists have recently uncovered powerful health benefits behind the age old tradition. Some of these include improved brain function, reverse-aging, even cancer-fighting properties.
1. Reduces insulin resistance
Insulin is a hormone that helps control blood sugar. It also regulates how our bodies break down our food and store fat.
Insulin resistance can lead to heart disease and diabetes.
Studies have found that fasting may help blood sugar levels, which is helpful for people at risk of developing diabetes.
In fact, one study showed that short-term intermittent fasting decreased blood sugar levels in 10 people with type-2 diabetes. Another study found that both intermittent fasting and alternate-day fasting were effective at reducing insulin resistance.
Decreasing insulin resistance can help your body use insulin more efficiently. This means that glucose will be transported from your bloodstream to your cells better. This could help keep your blood sugar stable and prevent spikes and crashes in your blood sugar levels.
Studies have found that fasting may impact blood sugar levels differently for men and women. One study showed that alternate-day fasting impaired blood sugar control in women but had no effect in men.
Summary:
Intermittent fasting can help decrease blood sugar levels and reduce insulin resistance but may affect men and women differently.
2. Reduces inflammation
Chronic inflammation can have serious consequences on your health. But on a lesser scale, it’s uncomfortable, painful, and impairs cognitive function.
If you’re feeling foggy or irritable it could be due to inflammation.
Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer and rheumatoid arthritis. Some studies have found that fasting can help decrease
One study in 50 healthy adults showed that intermittent fasting for one month significantly decreased levels of inflammatory markers.
Another study discovered the same effect when people fasted for 12 hours a day for one month. What’s more, one animal study found that following a very low-calorie diet to mimic the effects of fasting reduced levels of inflammation and was beneficial in the treatment of multiple sclerosis, a chronic inflammatory condition.
Summary:
Some studies have found that fasting can decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis.
3. Improves heart health and reduces cholesterol
Heart disease is a common problem that can lead to death. It is caused by many factors, including diet and lifestyle. You can reduce your risk of heart disease by small changes.
Research has found that fasting can be especially beneficial for heart health.
One study showed that after 8 weeks of fasting, participants had lower levels of “bad” cholesterol.
Another study showed that fasting for three weeks under medical supervision significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol, and “bad” LDL cholesterol.
Summary:
Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides and cholesterol levels.
4. Boosts brain function
One study in mice showed that practicing intermittent fasting for 11 months improved both brain function and brain structure.
Other animal studies have reported that fasting could protect brain health and increase the generation of nerve cells
Fasting may help relieve inflammation, which could help prevent neurodegenerative disorders.
Studies in animals suggest that fasting may protect against and improve outcomes for conditions such as Alzheimer’s disease and Parkinson’s.
Summary:
Animal studies show that fasting could improve brain function, increase nerve cell synthesis and protect against neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s.
5. Contributes to weight loss — in numerous ways
Fasting has become popular amongst dieters because it’s an easy way to eat less calories. If you spend less time eating, the less hungry you feel, and the less time to have to eat.
Simply put, all signs point toward weight loss.
But, research has also found that short-term fasting may increase your metabolism by increasing levels of the neurotransmitter norepinephrine.
Scientific reviews have found that fasting for 24 hours and longer can lead to weight loss of up to 9% and a decrease in body fat over 12–24 weeks. Another review found that intermittent fasting over 3–12 weeks was as effective in inducing weight loss as continuous calorie restriction. These studies showed that the subjects lost body weight and fat mass.
Summary:
Fasting was found to be more effective than calorie restriction at increasing fat loss while preserving muscle tissue. Muscle tissue is important for reducing body weight and body fat.
6. Naturally increases growth hormone
Human growth hormone (HGH) is a type of protein hormone that is important for many aspects of your health, such as
- Metabolism
- Weight loss
- Physical strength
Studies have found that fasting can increase HGH levels. One study showed that fasting for 24 hours increased levels of HGH. Another small study found that fasting for just two days led to a 5-fold increase in the HGH production rate.
Plus, fasting may help maintain steady blood sugar and insulin levels throughout the day, which may further optimize levels of HGH.
Summary:
Research has found that sustaining increased levels of insulin through fasting may reduce HGH levels.
7. Contributes to longevity and may even slow aging
Studies on animals have found that fasting may have some benefits for extending lifespan. In one study, rats that fasted every other day lived longer than rats that didn’t fast. Another study found that fasting could be effective in increasing longevity and survival rates.
Summary:
Current research is still limited to animal studies. More research is needed to understand how fasting may impact longevity and aging in humans.
8. Cancer preventative
Some animal and test-tube studies have shown that fasting may help with the treatment and prevention of cancer.
One rat study found that fasting every other day helped to block tumour formation. Another test-tube study showed that exposing cancer cells to fasting was as effective as chemotherapy in delaying tumour growth.
Summary;
Although these findings are promising, more research is needed to see how fasting may impact cancer development and treatment in humans. Animal and test-tube studies have shown that fasting may block tumour development and increase the effectiveness of chemotherapy.
Safety and disclaimers
Even though fasting has a lot of health benefits, it might not be right for everyone. People with diabetes or low blood sugar might have problems with their blood sugar levels if they fast.
It is important to talk to your doctor if you have any health conditions before you start fasting. Additionally, fasting is not recommended for older adults, adolescents,
If you decide to try fasting, make sure you drink lots of water and eat healthy foods during your eating periods. This will help you get the most out of fasting.
If you are fasting for longer periods, try to minimize intense physical activity and get plenty of rest. Remember to consult with your doctor before fasting if you have any underlying health
There are many different types of fasting that can be suited to nearly any lifestyle. Fasting has been linked with a variety of potential health benefits, such as weight loss, improved blood sugar control, heart health, brain function and cancer prevention. When coupled with a healthy diet and lifestyle, fasting can be a beneficial addition to your routine.
Final thoughts
Fasting has many great health benefits, including:
- Weight loss
- Hear health
- Better brain function
- Reduced inflammation
- Blood sugar maintenance
- Possibly cancer preventative
There are many different types of fasting that fit nearly every lifestyle. Fasting is a great addition to a healthy lifestyle.
👉 For more stories like this one, follow me at Intuitive Living: