Fasting has been practiced for many years and is an integral part of many cultures and religions, despite its current surge in popularity.
There are several ways to fast, generally defined as refraining from all or some food or drink for a set amount of time. Typically, fasts last between 24 and 72 hours. Contrarily, intermittent fasting refers to the interval between eating and fasting phases, lasting anywhere from a few hours to a few days. Fasting has demonstrated numerous health advantages, including improved cognitive function and weight loss.
Here are scientifically proven health benefits of fasting:
1. Helps Control Blood Sugar By Lowering Insulin Resistance.
According to specific research, fasting can help people better control their blood sugar, which is especially advantageous for people at risk for diabetes.
A study involving ten individuals with type 2 diabetes found that brief fasting significantly reduced blood sugar levels.
Another review discovered that calorie restriction was ineffective in lowering insulin resistance, but alternate-day and intermittent fasting were.
By reducing insulin resistance, your body can become more sensitive to insulin, making it easier to carry glucose from the bloodstream into your cells.
You can support normal blood sugar levels to avoid spikes and potential blood sugar-lowering actions.
But keep in mind that some research suggests that men and women may experience different effects of fasting on blood sugar levels.
For instance, a three-week study found that men were not affected by alternate-day fasting's worsening of blood sugar regulation in women.
2. Improves Health by Combating Inflammation
Chronic inflammation can have significant adverse effects on your health. However, acute inflammation is a natural immune response utilized to combat infections.
According to research, chronic diseases like rheumatoid arthritis, cancer, and heart disease may all be brought on by inflammation.
According to several research, fasting can assist reduce inflammation and support better health.
A month of intermittent fasting significantly decreased levels of inflammatory markers, according to a study involving 50 healthy adults.
The results were similar when participants in a smaller trial fasted for 12 hours daily for a month.
Additionally, an animal study indicated that treating multiple sclerosis, a chronic inflammatory disorder, with a diet that was extremely low in calories and mimicked the effects of fasting lowered inflammation levels.
With heart disease accounting for over 31.5 percent of global deaths, it is regarded as the leading cause of death.
Changing your food and lifestyle is one of the best strategies to reduce heart disease risk.
According to specific research, fasting in your routine can be particularly advantageous for heart health.
According to a small study, eight weeks of alternate-day fasting decreased "bad" LDL cholesterol and triglyceride levels in the blood by 25% and 32%, respectively.
A separate study discovered that fasting for three weeks under medical supervision dramatically reduced blood pressure, blood triglyceride levels, total cholesterol, and "bad" LDL cholesterol in 110 obese individuals.
Additionally, a study including 4,629 participants found a significant reduction in the incidence of diabetes, a major risk factor for heart disease, and a lower risk of coronary artery disease when people fasted.
3. It Can Improve Mental Performance and Protect Against Neurodegenerative Diseases.
Although most studies are conducted on animals, certain studies have discovered that fasting can significantly impact brain function.
Fasting can reduce inflammation, which makes it beneficial for preventing neurological diseases.
Animal studies, in particular, indicate that fasting might stave off and perhaps help treat illnesses like Parkinson's and Alzheimer's.
To determine how fasting affects human brain function, more research is required.
4. Helps in Weight Loss By Reducing Calorie Intake and Boosting Metabolism.
Many dieters seeking a simple and fast solution to reduce weight prefer to fast.
Theoretically, limiting all or some of your favorite foods and beverages should help you consume fewer calories overall, eventually resulting in weight loss.
Additionally, some studies have shown that short-term fasting can increase metabolism by elevating norepinephrine levels and enhancing weight reduction.
A review found that fasting all day long can considerably lower body fat over 12 to 24 weeks and reduce body weight by up to 9%.
A different study discovered that intermittent fasting for 3–12 weeks could reduce body weight and fat mass by up to 8% and 16–%, respectively, while also boosting weight reduction.
Additionally, it was discovered that fasting increased fat reduction while maintaining muscle tissue more effectively than calorie restriction.
5. Increases Growth Hormone Secretion, Which Is Essential For Growth, Metabolism, Weight Reduction, and Muscle Strength.
A class of protein hormones known as human growth hormone (HRN) is essential for many aspects of your health.
Studies have found that this vital hormone affects muscle strength, growth, metabolism, and weight reduction.
According to several studies, fasting can naturally raise HRN levels.
An investigation involving 11 healthy persons revealed that a 24-hour fast dramatically raised HRN levels.
Another small study involving nine males discovered that fasting for just two days increased the rate of HRN production by five times.
Further improving HRN levels are maintaining consistent blood sugar and insulin levels throughout the day. Some research suggests that keeping insulin levels elevated helps lower HRN levels.
6. It Prevents Cancer and Enhances the Efficacy of Chemotherapy.
A study in test tubes found that numerous fasting cycles had the same tumor-growth-delaying and chemotherapy-drug-effectiveness-boosting effects as chemotherapy.
Despite these encouraging results, more research is required to determine how fasting may impact the onset and management of cancer in people.
Safety and Adverse Effects
Fasting may not be suitable for everyone despite the extensive list of potential health advantages.
Fasting can cause clotting and a decline in blood sugar levels, which can be problematic if you have diabetes or low blood sugar.
Suppose you have any underlying medical concerns or want to fast for longer than 24 hours. In that case, it is essential to see your doctor.
Additionally, fasting is generally not advised for the underweight, elderly, or teenagers without medical supervision.
To maximize the possible health benefits of fasting, drink plenty of water and consume nutrient-dense meals when you eat.
You should also avoid strenuous physical activity and get enough rest if you fast for prolonged periods.