Intermittent fasting (IF) has commanded a massive following, unlike any other fasting regime that has trended in recent times. Its appeal mainly lies in its simplicity and ease, making it an attractive and easily executable proposition for many people.
The IF concept centers on intermittent periods of eating and fasting, typically for one or two days each week. And it could take a variety of forms. The more popular 16/8 Diet, for example, includes a 16-hour fast to restrict food consumption to 8 hours a day. And this is practiced just twice a week. The 5:2 Diet involves eating 500 calories for two days of the week. Now, these could be much more appealing than a typical dieting regime with grueling calorie restrictions.
But this type of fasting is nothing new. It was frequently adopted by ancient cultures. Intermittent fasting was even used in medical practices for centuries. Hippocrates of Cos (c 460 — c370 BC), also known as the father of modern medicine, prescribed fasting in regular treatments. And ancient Ayurvedic practices still use intermittent fasting to remove toxins and allow the digestive system to rest and heal. It’s also part of many religious practices, including Islam and Christianity. And in Buddhism, monks fast from midday till the following morning.
So, IF’s modern-day comeback comes hardly as a surprise. But despite its wide appeal as a weight loss remedy, research suggests that it may have much more to offer for a healthy lifestyle.
5 Benefits of intermittent fasting, according to science
1. Reduce risks of type 2 diabetes.
Studies show a positive association between IF and both obesity and insulin resistance, two well-known risk factors for diabetes.
One case report documents how intermittent therapeutic fasting helped three male adults with type 2 diabetes to reduce weight, reverse insulin resistance, and get off insulin therapy. More studies report similar evidence. A University of Alabama research found that fasting with 8-hour eating periods significantly lowered insulin levels, improved insulin sensitivity, and reduced the appetite of obese prediabetic men.
2. Benefit heart health
IF may bring promising benefits for your heart health, says science. Studies show that it could help tackle cardiovascular risk factors like obesity, hypertension, dyslipidemia, and diabetes. And this may lead to significant positive effects on your heart.
Research by Benjamin Horne and his team has even found that intermittent fasting could improve longevity among heart patients. But overdoing it may cause an electrolyte imbalance and “make your heart unstable and prone to arrhythmias”, says the Cleveland Clinic.
3. Support brain health
Depriving yourself of food with intermittent fasting may have positive effects on your brain health. It could reduce neuroinflammation, improve autophagy, increase the brain-derived neurotrophic factor, and support healthy brain aging.
A study based on rats found that 16-hour fasting sessions could lead to increased hippocampal neurogenesis. The hippocampus is an important brain center for the formulation of long-term memory. So, this study provides much hope for patients with a range of conditions like Alzheimer’s and Parkinson’s disease.
4. Affects cell function
According to studies, intermittent fasting could affect cell function in several ways. Based on a review published in the New England Journal of Medicine, IF could help shed toxins and damaged cells. And a team of MIT biologists has found that fasting could reverse “age-related loss of stem cell function”. A further review by Mark Mattson and the team shows that intermittent fasting and caloric restriction could help reduce oxidative damage and increase cellular stress resistance.
All these findings could have significant implications on healthy aging and reducing or even reversing symptoms of certain chronic diseases.
5. Help live longer
Animal studies have shown that restricting calories by around 30–40% could prolong lifespan by at least a third. Of course, research into its specific effects on humans is still at an early stage.
But the various physiological benefits of IF that could help reduce risks of common conditions like hypertension and diabetes are certainly encouraging. And its impact on releasing toxins and improving positive cell function may just be what you need to achieve healthy aging and prolong life.
A final thought
Compared to traditional fasting and dieting methods, intermittent fasting could be an easier, effective, and more sustainable way to give your digestive system a break.
Having said that, IF may not be for everyone. If you’re underweight, pregnant, or experiencing a medical condition, you need to consult your doctor before taking up any fasting regime. Besides, scientific research on the efficacy and effects of intermittent fasting is still mostly limited to animal studies. So, there’s much left to be uncovered about its specific impact on the human body.
1 Comment
Comments are closed.