The 8 proven health benefits of fasting
The proven benefits of fasting are incredible, but chances are you don’t know about them. Furthermore, even gaining popularity only recently, fasting is a practice that dates back centuries and plays a central role in many cultures and religions. Defined as abstinence from all or some foods or drinks for a set period of time, there are many different ways to fast. In general, most types of fasts are performed within 24 to 72 hours.
Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time. Fasting has been shown to have many health benefits, from increased weight loss to better brain function. So, here are the 8 Proven Health Benefits of Fasting :
1. Improves growth, metabolism, weight loss and muscle strength:
Human growth hormone (HGH) is a type of protein hormone that is critical to many aspects of your health. In fact, research shows that this key hormone is involved in growth, metabolism, weight loss and muscle strength.
Several studies have found one of the Proven Benefits of Fasting is that it can naturally increase HGH levels. A study in 11 healthy adults showed that fasting for 24 hours significantly increased HGH levels. Fasting for two days was found to lead to a 5-fold increase in the rate of HGH production.
Additionally, fasting can help maintain blood sugar and insulin levels throughout the day, which can further optimize HGH levels, as some research has found that maintaining increased insulin levels can reduce blood sugar levels. HGH.
2. Promotes brain function:
While research is mostly limited to animal research, several studies have found that fasting can have a powerful effect on brain health. A 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 nerve cell generation to help improve cognitive function. Because fasting can also help alleviate inflammation, it also helps prevent neurodegenerative disorders.
In particular, animal studies suggest that fasting may protect and improve outcomes for conditions such as Alzheimer’s and Parkinson ‘s disease . However, more studies are needed to assess the effects of fasting on brain function in humans.
3. Helps in cancer prevention:
Animal and test-tube studies indicate that fasting may benefit cancer treatment and prevention. In fact, a study in rats found that alternate-day fasting helped block tumor formation.
Similarly, a test-tube study showed that exposing cancer cells to multiple cycles of fasting was as effective as chemotherapy in slowing tumor growth and increasing the effectiveness of chemotherapy drugs in forming cancer.
Unfortunately, most research is limited to the effects of fasting on cancer formation in animals and cells. Despite these promising results, additional studies are needed.
4. Controls blood sugar:
Several studies have found that fasting can improve blood sugar control, which could be especially helpful for those at risk of diabetes . In fact, a study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly lowered blood sugar levels.
However, another review found that both intermittent fasting and alternate-day fasting limit calorie intake in reducing insulin resistance.
Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing you to transport glucose from your bloodstream to your cells more efficiently. Along with the potential effects of fasting on the blood, this can help keep your blood sugar steady, preventing spikes and dips in blood sugar levels.
Some studies have found that fasting can affect blood sugar levels differently for men and women. For example, one study showed that practicing alternate-day fasting impairs blood sugar control in women but had no effect in men.
5. Helps in weight loss:
Many dieters turn to fasting looking for a quick and easy way to shed a few pounds. Theoretically, abstinence from all or certain foods and drinks decreases your total calorie intake, which promotes weight loss over time.
Short-term fasting increases metabolism and neurotransmitter norepinephrine levels, which increases weight loss. A full day can reduce body weight by up to 9% and decrease body fat over the course of 12 to 24 weeks.
Another review found that intermittent fasting for 3-12 weeks was as effective at inducing weight loss as continuous calorie restriction and decreasing body weight and fat mass by up to 8% and 16%, respectively. Additionally, fasting was more effective than calorie restriction in simultaneously increasing fat loss and muscle tissue.
6. Fights inflammation:
Acute inflammation is a normal immune process, and chronic inflammation can have serious consequences for your health. 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 lower inflammation levels and improve health. One study showed that intermittent fasting for a month significantly lowers levels of inflammation.
Another small study found the same effect when people fasted for 12 hours a day for a month. Additionally, an animal study found that following a very low-calorie diet to mimic the effects of fasting reduced inflammation levels and was beneficial in treating multiple sclerosis , a chronic inflammatory condition.
7. Slows down aging:
Several animal studies have found promising results on the potential life-expectancy-related extension effects of fasting. In one study, mice that fasted every other day experienced a delayed aging rate and lived 83% longer than others.
Other animal studies have had similar results. So, one of the Proven Benefits of Fasting is increased longevity and survival rates. However, current research is still limited to animal studies. More studies are needed to understand how fasting can affect longevity and aging in humans.
8. Improves heart health:
Heart disease is considered the leading cause of death worldwide. Changing your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease.
Some research has found that one of the Proven Benefits of Fasting is on heart health. A small study found that eight weeks of alternate-day fasting reduced blood cholesterol and triglycerides .
Another study in obese subjects showed that fasting for three weeks under medical supervision significantly reduced blood pressure , as well as blood triglyceride levels, total cholesterol, and “bad” LDL cholesterol.
Additionally, a study in 4,629 people associated fasting with a lower risk of coronary heart disease, as well as a significantly lower risk of diabetes , which is a major risk factor for heart disease.
There are many different types of fasts, making it easy to find a method that fits your lifestyle. Here are some of the more common types of fasting:
Water fasting: Involves drinking only water for a certain period of time.
Juice fasting : It only entails drinking vegetable or fruit juice for a certain period.
Partial fasting: certain foods or drinks are eliminated from the diet for a certain period of time.
Calorie restriction: Calories are restricted for a few days each week.
Intermittent fasting: Intake is partially or completely restricted for a few hours or days and resumed on other days.
Within these categories are also more specific types of fasts.
For example, intermittent fasting can be broken down into subcategories such as alternate-day fasting, which involves eating every day, or time-restricted eating, which involves limiting your intake to just a few hours a day. For starters, try experimenting with different types of fasting to find what works best for you.
Side effects of fasting:
Despite the long list of possible health benefits associated with fasting, it may not work for everyone. Also, if you suffer from diabetes or low blood sugar, fasting can lead to spikes and drops in blood sugar levels, which can be dangerous.
However, it is best to talk to your doctor first if you are planning to fast for more than 24 hours. Also, fasting is generally not recommended without medical supervision for the elderly, teenagers, or people who are underweight.
If you decide to try fasting, stay well hydrated and fill your diet with nutrient-dense foods during eating periods to maximize the potential health benefits. Also, if you’re fasting for longer periods, try to minimize intense physical activity and get plenty of rest.
More information:
Finally, among the benefits of fasting is weight loss, blood sugar control, heart health, brain function and cancer prevention.
From water fasting to intermittent fasting and calorie restriction, there are many different types of fasting that fit almost every lifestyle. However, when combined with a nutritious diet and healthy lifestyle, incorporating fasting into your routine can benefit your health.