{"id":4315,"date":"2024-01-29T15:11:45","date_gmt":"2024-01-29T15:11:45","guid":{"rendered":"https:\/\/thehealthylifetips.com\/?p=4315"},"modified":"2024-01-29T15:13:56","modified_gmt":"2024-01-29T15:13:56","slug":"8-health-benefits-of-fasting-supported-by-science","status":"publish","type":"post","link":"https:\/\/thehealthylifetips.com\/8-health-benefits-of-fasting-supported-by-science\/","title":{"rendered":"8 Health Benefits of Fasting – Supported by Science"},"content":{"rendered":"\n
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<\/a>Research has shown potential connections between fasting and lower risks for obesity, diabetes, heart disease, and neurodegenerative disorders like Alzheimer’s.<\/p>\n\n\n\n

Fasting, the voluntary abstinence from food and drink, has been practiced for centuries as part of religious rituals and cultural traditions.<\/p>\n\n\n\n

In recent years it has seen a surge in popularity due to emerging research on its potential health benefits.<\/p>\n\n\n\n

While fasting practices take many forms, from observing certain days of the week to abstaining from food altogether for 24-72 hours at a time, the basic premise involves cycling between periods of eating and periods of fasting.<\/p>\n\n\n\n

One popular approach is intermittent fasting, alternating between fasting and normal eating each day or week.<\/p>\n\n\n\n

Proponents claim fasting may provide benefits like weight loss, better brain function, and disease prevention.<\/p>\n\n\n\n

Here are eight key benefits of fasting supported by scientific research:<\/p>\n\n\n\n\n\n\n\n

1. Improves blood sugar by reducing insulin resistance<\/strong><\/h2>\n\n\n\n

<\/a>Fasting, particularly intermittent fasting, shows promise for improving blood sugar regulation. This may benefit those at risk for diabetes.<\/p>\n\n\n\n

Recent research in 2023 found that intermittent fasting just 3 days per week can reduce diabetes risk by increasing insulin sensitivity. This enables insulin to more efficiently transport glucose from the bloodstream into cells, keeping blood sugar stable.<\/p>\n\n\n\n

Other studies also indicate intermittent fasting and time-restricted feeding, where eating is limited to set hours, can reduce factors linked to metabolic syndrome. This group of 5 risk factors increases the chances of developing diabetes, heart disease, and stroke.<\/p>\n\n\n\n

The suspected mechanisms relate to decreasing insulin resistance through fasting. This increases the body’s sensitivity to insulin and prevents blood sugar spikes and crashes.<\/p>\n\n\n\n

However, more research is still needed comparing fasting to simply restricting calories.<\/p>\n\n\n\n

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2. Enhances health through fighting inflammation.<\/strong><\/h2>\n\n\n\n

While short-term inflammation is a normal immune response, chronic inflammation can negatively impact health and is linked to chronic diseases like heart disease, cancer, and arthritis.<\/p>\n\n\n\n

Emerging research indicates fasting may help reduce harmful inflammation. Studies in 2022 reviewed evidence showing intermittent fasting can significantly decrease C-reactive protein, a key marker of inflammation.<\/p>\n\n\n\n

Another small study found intermittent fasting for one year was more effective than a control diet at lowering inflammation and risk factors for heart disease.<\/p>\n\n\n\n

The suspected mechanisms relate to fasting’s impact on immune cell functions and gene expression. Fasting may help switch off genes promoting inflammation.<\/p>\n\n\n\n

Some research also suggests combining fasting with resistance exercise can reduce multiple inflammatory markers and may aid the treatment of inflammatory conditions.<\/p>\n\n\n\n

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3. May boost heart health by improving blood pressure, cholesterol, and triglycerides<\/strong><\/h2>\n\n\n\n

<\/a>Heart disease remains the leading cause of death globally, with an estimated 19 million deaths in 2020 alone.<\/p>\n\n\n\n

Lifestyle changes like diet are among the most effective ways to reduce risk. Emerging research suggests incorporating fasting may offer particular benefits for heart health.<\/p>\n\n\n\n

Studies show that alternate-day fasting can decrease total cholesterol and other cardiovascular risk factors compared to normal diets.<\/p>\n\n\n\n

Reviews of evidence also indicate that alternate-day fasting may significantly lower blood pressure, triglycerides, LDL cholesterol, and total cholesterol. These are all key risk factors for heart disease.<\/p>\n\n\n\n

The suspected mechanisms relate to impacts on weight, blood sugar, inflammation, and other cardiometabolic factors. Fasting may also support heart health by increasing HDL cholesterol while decreasing LDL particles.<\/p>\n\n\n\n

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4. May improve brain function and reduce the risk of neurodegenerative disorders<\/strong><\/h2>\n\n\n\n

<\/a>Emerging animal research indicates fasting may offer powerful benefits for brain health.<\/p>\n\n\n\n

Studies in 2018 and 2021 found fasting protected cognitive function in animal models and increased nerve cell generation.<\/p>\n\n\n\n

By reducing inflammation, fasting may also help prevent neurodegenerative disorders like Alzheimer’s and Parkinson’s. Animal studies suggest fasting protects against these conditions and improves outcomes.<\/p>\n\n\n\n

The suspected mechanisms relate to fasting’s effects on factors like brain-derived neurotrophic factor (BDNF), insulin resistance, and inflammation. Fasting may reduce oxidative stress on brain cells while optimizing energy metabolism.<\/p>\n\n\n\n

However, evidence in humans remains limited. More research is still needed to confirm fasting’s brain health impacts.<\/p>\n\n\n\n

Animal studies highlight the potential of fasting to enhance cognition and possibly aid in treating neurodegenerative diseases.<\/p>\n\n\n\n

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5. Aids weight loss by boosting metabolism and limiting calorie intake<\/strong><\/h2>\n\n\n\n

Many people try fasting to lose weight, as abstaining from food should reduce calorie intake and increase weight loss over time.<\/p>\n\n\n\n

A 2015 review showed that whole-day fasting decreased body weight by up to nine percent and significantly reduced body fat in a period of 12 to 24 weeks.<\/p>\n\n\n\n

Another review found intermittent fasting more effective for weight loss than continuous calorie restriction.<\/p>\n\n\n\n

Research also indicates fasting may prompt greater reductions in overall body fat and abdominal fat in comparison to standard calorie restriction.<\/p>\n\n\n\n

The mechanisms relate to shifts in hormone levels and cellular processes that may temporarily increase metabolism and fat burning.<\/p>\n\n\n\n

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6. Boosts growth hormone secretion, essential for growth, weight loss, metabolism, and muscle strength.<\/strong><\/h2>\n\n\n\n

<\/a>Human growth hormone (HGH) is a key protein hormone involved in metabolism, weight loss, and muscle growth.<\/p>\n\n\n\n

Emerging research shows fasting may naturally increase HGH levels.<\/p>\n\n\n\n

Studies find fasting for around 38 hours can elevate basal HGH significantly, even up to ten times. Fasting also appears to reduce the rate at which HGH is cleared from the body.<\/p>\n\n\n\n

The mechanisms likely involve fasting-induced shifts in metabolic and hormonal factors that regulate HGH. Increased HGH may be partially responsible for some of fasting’s associated benefits.<\/p>\n\n\n\n

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7. May extend longevity<\/strong><\/h2>\n\n\n\n

<\/a>Emerging animal research suggests fasting may extend lifespan, though human data is lacking.<\/p>\n\n\n\n

Studies in 2021 found periodic fasting increased gut microbiome diversity in animal models, including bacteria linked to longevity.<\/p>\n\n\n\n

Fasting also elevated sirtuins. These are proteins that have a key role in metabolic regulation that correlate with lifespan.<\/p>\n\n\n\n

Reviews of earlier evidence similarly indicate fasting can increase longevity and delay disease in animal models. The mechanisms likely relate to fasting’s effects on cellular repair, gene expression, inflammation, and metabolic health.<\/p>\n\n\n\n

However, the potential anti-aging effects of fasting remain unproven in humans. More research is needed to determine if fasting impacts human longevity and which protocols may be optimal.<\/p>\n\n\n\n

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8. May assist in preventing cancer and increasing the efficacy of chemotherapy<\/strong><\/h2>\n\n\n\n

<\/a>Some emerging research suggests fasting may play a role in cancer prevention and treatment, though human data is limited.<\/p>\n\n\n\n

Reviews of evidence indicate intermittent fasting could benefit cancer prevention and chemotherapy response in certain contexts by slowing tumor growth. However, negative effects are also possible for some cancer types.<\/p>\n\n\n\n

Experts note more high-quality clinical trials are still needed to determine appropriate applications of fasting for cancer patients. Currently, fasting alongside chemotherapy is only recommended under medical supervision.<\/p>\n\n\n\n

Additional animal and test tube studies are needed to assess the potential for fasting to suppress tumor progression and increase chemotherapy efficacy by altering immune function, glucose metabolism, and other factors.<\/p>\n\n\n\n

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How to start fasting<\/strong><\/h2>\n\n\n\n

<\/a>Fasting takes many forms, providing flexibility to find a method that fits your needs and lifestyle.<\/p>\n\n\n\n

Here are some of the most common fasting approaches:<\/p>\n\n\n\n