Fasting and its benefits!
We all know someone who is always fasting or telling us about the benefits of fasting.
Fasting has been practiced for thousands of years. However, in recent years, fasting has gained popularity as a health trend due to its numerous benefits. There are many researches and studies which have shown the health benefits of fasting.
In this blog, we will explore the 7 benefits of fasting backed by science and how it can improve your overall health.
1. Weight Loss
One of the most popular reasons people fast is for weight loss. It is possible to lose weight by cutting back on calories while fasting. When you fast, your body uses stored fat for energy, which can help reduce body fat percentage.
One study found that fasting for the entire day could reduce body weight by up to 9% and significantly reduce body fat over 12-24 weeks.
Other studies have found that fasting may result in the reduction of body and belly fat than continuous calorie restriction.
Additionally, fasting can help regulate the hormones responsible for appetite, making it easier to control food intake.
2. Improved Blood Sugar Control
Research has indicated that fasting can help reduce insulin resistance and lower blood sugar levels.
A 10-person study on type 2 diabetes found that short-term intermittent fasting dramatically reduced blood sugar levels (1Trusted Source).
Another research from 2014 discovered that restricting calories and alternate-day fasting were equally beneficial in reducing insulin resistance.
With less insulin resistance, your body may become more sensitive to the effects of insulin, which will speed up the process by which glucose is transported from your bloodstream to your cells.
When combined with the potential blood sugar-lowering benefits of fasting, this may help you manage your blood sugar steady, reducing blood sugar spikes and crashes.
However, keep in mind that some research suggests that fasting may affect blood sugar levels differently in men and women.
3. Reduced Inflammation
Inflammation is a typical response to injury or illness, but chronic inflammation can lead to a variety of health problems.
According to studies, fasting can help reduce inflammation and improve overall health.
Another small study found that compared to a control group, those who practiced intermittent fasting for a year saw lower levels of inflammation and fewer risk factors for heart disease.
Fasting has been shown to reduce inflammation in the body, which can help reduce the risk of chronic diseases such as heart disease, cancer, and arthritis.
4. Improved Brain Function
Fasting can also have positive effects on brain function.
Studies have shown that fasting can improve cognitive performance, memory, and focus.
As fasting may also lower inflammation, it may help avoid neurological illnesses.
Additionally, fasting can stimulate the production of a protein called brain-derived neurotrophic factor (BDNF), which can help protect brain cells and promote the growth of new ones.
5. Improved Heart Health
Fasting can also improve heart health. Studies have shown that fasting can help lower blood pressure, reduce cholesterol levels, and improve triglyceride levels.
When you fast, your body conserves energy and decreases the production of stress hormones like cortisol, which can cause blood vessels to constrict and increase blood pressure. It also helps in improving cholesterol levels by decreasing LDL (bad) cholesterol and triglycerides, while increasing HDL (good) cholesterol. This can help reduce the buildup of plaque in the arteries and lower the risk of heart disease.
These factors can all contribute to a reduced risk of heart disease.
6. Improved Immune System Function
Fasting can also have positive effects on the immune system. Studies have shown that fasting can help stimulate the production of new white blood cells, which can help fight off infection and disease.
Fasting has also been shown to enhance autophagy, which can help remove damaged cells and improve immune function. Autophagy is a process in which the body breaks down and recycles damaged or dysfunctional cells.
It also helps in regulating the gut microbiota which can have a significant effect on immune function. It helps in restoring the balance of our gut.
7. Increased Longevity
Finally, fasting has been shown to increase longevity. Studies have shown that fasting can help extend the lifespan in animals and may have similar effects in humans. Additionally, fasting can help reduce the risk of age-related diseases such as Alzheimer’s and Parkinson’s.
Conclusion
Even before scientific studies, fasting was something our forefathers believed in.
Recent scientific data has further proved their claim of fasting is good for health. Of course, as with all things – everything should be done in moderation.
From weight loss to improved heart health, fasting can help improve various aspects of your health. Moderation and understanding your body’s needs are key factors in improving your health.
If you feel lethargic while fasting, don’t worry. It’s your body’s way of conserving energy since it is not used to fasting. The symptoms should disappear after 2-3 times. But, if you continue to experience symptoms with no reprieve in sight – consult doctors.
It is important to note that fasting may not be suitable for everyone, and it is important to consult with a healthcare professional before starting a fasting regimen.