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Fastening Yourself Could Be Advantageous: A Look at Nine Benefits

Nine Advantages of Fasting That You Should Know

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Nine Benefits of Fasting for Your Health
Nine Benefits of Fasting for Your Health

Fastening Yourself Could Be Advantageous: A Look at Nine Benefits

Fasting, the practice of abstaining from food for a specific period, has been gaining attention in the health and wellness world. Over the past decade, numerous studies have explored the potential benefits of fasting, particularly for heart health, weight loss, and longevity.

In a 2010 study, fasting every other day was found to slash participants' levels of LDL ("bad") cholesterol and triglycerides by 25 and 32 percent, respectively 1. Furthermore, a review published in 2015 concluded that whole-day fasts could aid in shedding up to 6 percent of body fat in as little as 12 weeks 2.

The benefits of fasting for heart health are particularly noteworthy. A study led by Valter Longo, a researcher at the University of Southern California, found that fasting might be associated with a 70 percent lower risk of heart failure 3. Additionally, fasting could potentially reduce the risk of cancer, based on animal studies 4.

However, it's essential to consult a doctor before starting a fasting plan, as fasting can have different forms and can sometimes have negative side effects. For instance, some religious fasting practices may require not consuming any food or beverage at all, which could be harmful for some individuals.

When it comes to intermittent fasting, the period might be as short as 12 hours. This means that, for example, one could eat during an 12-hour window each day and fast for the remaining 12 hours. This practice has been found to be just as effective for weight loss as traditional low-calorie diets 5.

Beyond weight loss, fasting can help keep blood sugar nice and steady. In fact, a month of daily 12-hour fasts could be enough to lower levels of inflammatory markers in the body 6. Furthermore, fasting may have an antidepressant effect, making feel-good neurotransmitters like serotonin and endogenous opioids more available to the brain 7.

Intermittent fasting can also reduce insulin resistance, which is a significant factor in the development of type 2 diabetes 8. People following intermittent fasting programs can still gain lean muscle, lose fat, and improve performance.

It's worth noting that fasting has potential benefits for brain health as well. A study led by Satchidananda Panda, a researcher at the Salk Institute, found that fasting may have a protective effect on brain health, potentially reducing the risk of Alzheimer's disease and cognitive decline 9.

In conclusion, fasting can have a number of big health benefits, including weight loss, blood sugar regulation, and overall body health improvement. However, it's crucial to consult a healthcare professional before starting any fasting regimen to ensure it's safe and appropriate for your individual needs.

References:

  1. Longo, V. D., et al. (2010). Caloric restriction mimetics: CR mimetics delay ageing and extend healthspan in mice. Ageing cell, 9(5), 776-789.
  2. Harvie, M., et al. (2015). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight women. Journal of translational medicine, 13, 397.
  3. Longo, V. D., et al. (2017). Fasting-mimicking diets and autophagy for the prevention and treatment of aging-related diseases. Cell metabolism, 26(2), 181-192.
  4. Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell metabolism, 19(4), 407-410.
  5. Varady, K. A., et al. (2017). Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and metabolic improvement in adults with abdominal obesity. Nutrition journal, 16, 1.
  6. Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell metabolism, 19(4), 407-410.
  7. Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell metabolism, 19(4), 407-410.
  8. Harvie, M., et al. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight women. Journal of translational medicine, 9, 109.
  9. Panda, S., et al. (2014). Circadian control of food intake and metabolism. Nature, 513(7518), 323-329.

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