Simply speaking, fasting means when a person completely or almost completely stops eating anything for a particular period. A fast generally lasts for a duration ranging between 12 to 24 hours, but some types of fasts might continue for not one but several days. In several cases, a person might be permitted the consumption of coffee, water, and tea or even a little amount of food at times while on the fasting period.
Fasting has become very popular over the years, especially among the community of people who care for their health and well-being. While most health practitioners tend to be scared while recommending eating less as a result of the involved stigma, it still fails to alleviate the mind-blowing benefits fasting can provide when used sensibly.
What do you Mean by Fasting?
Fasting is considered a period of total or partial restriction from a selected or complete range of food items. It might be done as a part of religious reasons or dieting for speeding the process of weight loss.
Provided that fasting tends to be a potential remedy for longevity, it has long been a major subject for an array of studies. The American Heart Association has provided that fasting regularly is directly connected with improved metabolism and a lower rate of heart failure. Thus, it can be considered the key to a healthy and long life. Several studies have shown that people who tend to fast as a part of their routine have about a 45% less mortality rate when compared to the ones who fail to fast at the time of a follow-up period.
Fasting is common to every religious tradition, whether it is Judaism, Christianity, Islam, Hinduism, or Buddhism. Hippocrates in ancient Greece used to believe that it aids faster healing of the body itself. During the time Ramadan, several Muslims fast till sunset from dawn for a month every day. This has ended up providing scientists with a lot of valuable information about what happens to the body of a person when he fasts; the news is quite good.
Various studies have been conducted on individuals and their fasting for religious reasons. This includes long fasts such as Daniel and Lent fast, Islamic Ramadan, etc. It has been provided that if fasting is done the right way, it can have a lot of health benefits. It includes:
- Reduced resting heart rate (HR)
- Improvements in the pumping action performed by the heart
- Decreased level of fasting insulin
- Fasting for a short period can lead to the production of ketosis, which can help accentuate weight loss
- Ketosis at the time of fasting can trigger various responses, such as reduced inflammation, effective response to physical stress, improved regulation of blood, etc.
- Reduced blood pressure (BP)
- Lowered levels of bad cholesterol or LDL
- Increased sensitivity to insulin
- Reduced production of inflammatory substances in the body, such as C-reactive protein and HOMA-IR
Fasting can help slow down the process of aging and prevent thyroid disorders, the development of diabetes, heart diseases, hypertension, etc. Additionally, it helps in increasing the chances of a healthy and long life along with promoting weight loss. A healthy body weight can automatically translate to a greater body image and healthier joints.
How to Start Fasting?
There are various kinds of fasts, making it easy to discover a method that fits the lifestyle of a person. A few of the most common kinds of fasting are:
Water Fasting
It involves consuming nothing but water for a particular duration of time.
Juice Fasting
It entails drinking only fruit or vegetable for a particular period.
Intermittent Fasting
The intake of food is completely or partially restricted to a few hours a day for a few days at a time and a normal diet tends to resume on other days.
Partial Fasting
Certain drinks or foods such as animal products, caffeine, or processed foods are eliminated for a particular period from the diet.
Calorie Restriction
The consumption of any calories is restricted for a few days or a few weeks.
Within the categories mentioned above, there tend to exist several kinds of fasts. For instance, intermittent fasting can be broken into various subcategories such as time-restricted feeling (entailing a limited intake of food for a few hours every day) or alternate-day fasting (involving eating every other day), etc.
To begin with, a person should start experimenting with several types of fasting to know what works best for him.
10 Surprising Benefits of Fasting
This article further will explore 10 useful benefits of fasting that can undoubtedly surprise a person, and how he can incorporate them into his own life.
Promotion Of Blood Sugar Control By The Reduction Of Resistance To Insulin
Various studies have discovered that fasting might improve and control the level of sugar in the blood; this can be especially useful for a person who is on the verge of getting diabetes.
One study conducted on 10 people suffering from type 2 diabetes showed that intermittent fasting for the short term has led to a significant reduction in blood sugar levels. Meanwhile, another review conducted in 2014 found that alternate-day fasting and intermittent fasting, both are as effective as putting a limit to calorie intake at the reduction of resistance to insulin.
Reducing insulin resistance can increase the sensitivity of the body to insulin, permitting it to transport glucose from the bloodstream to the cells efficiently. Along with the potential effects of fasting concerning lowered blood sugar levels, fasting can assist a person keep his blood sugar level at a steady pace, preventing crashes and spikes in the blood sugar levels.
Although it must be kept in mind that several studies have found that fasting might end up impacting blood sugar levels differently in females and males. For instance, a 3-week study discovered that alternate-day fasting tends to impair blood sugar control in females but failed to affect males.
Promotion Of Better Health By Fighting Inflammation
A person might have probably heard that chronic inflammation is coupled with a higher risk of chronic diseases such as arthritis, diabetes, and heart disease. What he might fail to be cognized of is that fasting for 12 hours daily for a month could be enough for lowering the level of inflammatory markers in the body of a person. This, in turn, could help a person keep his body in better shape.
Acute inflammation is considered a normal immune process that is used to fight off any infection, chronic inflammation might have serious consequences on the health of a person. Research shows that inflammation might be involved in the evolution of chronic conditions, such as cancer, rheumatoid arthritis, heart diseases, etc. Several studies have also discovered that fasting can lead to a significant reduction in inflammation levels along with the promotion of better health.
A review of 18 studies discovered that intermittent fasting could lead to a significant reduction of C-reactive protein levels (which is known to mark inflammation). Another small study showed that practicing intermittent fasting for a year can effectively decrease inflammation levels and reduce several risk factors associated with heart diseases in comparison to a control group.
In addition, another study performed on animals discovered that following a low-calorie diet for mimicking the effects of fasting tends to reduce inflammation levels and was advantageous for treating a chronic inflammatory condition called multiple sclerosis.
Enhancement Of Heart Health By Improving Cholesterol Levels, Triglycerides, And Blood Pressure
Heart disease is considered one of the leading causes of death all across the world, accounting for approximately 31.5% of deaths at a global level. Switching up one lifestyle and diet by a person can prove to be an effective way to significantly reduce the risks of heart disease.
Several researchers have discovered that incorporating fasting into a routine by a person might be advantageous to him when it comes to the health of his heart. Another review revelated that doing alternate-day fasting can reduce total cholesterol levels and various risk factors associated with heart diseases in people who are overweight in comparison with a control group.
In addition, a review also discovered that alternate-day fasting can significantly reduce blood pressure, as well as LDL (bad) cholesterol, total cholesterol, levels of blood triglycerides, etc. Another study conducted for about 4,629 people associated fasting with a reduced risk of coronary artery disease and lowered risk of diabetes; this could be considered a major risk factor for heart disease.
Boosting Brain Function And Preventing Neurodegenerative Disorders
Though research conducted on fasting is generally limited to animal research, various studies have discovered that fasting can have a strong effect on the health of the brain. A study conducted in 2013 on mice showed that intermittent fasting for more or about 11 months can significantly improve the functions and structure of the brain.
Other studies conducted on animals reported that fasting can help in the protection of brain health while increasing the generation of nerve cells to assist enhanced cognitive functioning.
As fasting might also help gain relief against inflammation, it could also assist in the prevention of several neurodegenerative disorders. Studies conducted in animals, in particular, might improve and protect outcomes as a result of conditions such as Parkinson’s and Alzheimer’s disease. However, several studies are required for the evaluation of the effects of fasting on human brain functions.
It Aids Weight Loss With Limited Calorie Intake And Boosts Metabolism
Many dieters tend to experiment with fasting for losing weight. Theoretically, abstaining from certain or all beverages and food items should reduce an overall calorie intake, which could end up reducing the weight of a person over time.
Several types of research performed on animals have discovered that fasting for the short term might help boost metabolism by raising the level of the neurotransmitter norepinephrine, which could lead to enhanced loss of weight. One review discovered that fasting for the whole day can lead to a reduction in body weight by about 9% and body fat weight by more or about 9% over 12 to 24 weeks.
Another review discovered that intermittent fasting was much more effective when it comes to inducing weight loss when compared to a continuous restriction of calories. Additionally, other research has reported that fasting might lead to an enhanced reduction in belly fat and body fat when compared to a continuous restriction of calories.
Fasting every other day has been proven to be just as effective for losing weight as a traditional diet characterized by a low-calorie intake. Apart from the fact that a person will most likely consume fewer calories, traveling long distances without eating can have a positive effect on fat-burning and blood sugar. A person will, therefore, witness results quickly.
A review conducted in 2015 concluded that a fast carried on for a whole day can help a person shed up to 6% of the body fat of a person in about 12 weeks. However, the way a person breaks his fast also matters. Returning to pre-fasting ways (abandoning lifestyle changes meant to maintain weight loss) can result in gaining weight all again.
Increasing Secretion Of Growth Hormone, Which Is Necessary For Metabolism, Muscle Strength, Growth, And Weight Loss
A protein hormone called the Human Growth Hormone (HGH) is known to be central to several aspects of the health of a person. Additionally, fasting might help maintain insulin levels and blood sugar all through the day. This might help in optimizing the levels of HGH further as several researchers have discovered that insulin can highly influence HGH secretion.
Several pieces of research have shown that this key hormone is involved in muscle growth, weight loss, and metabolism. Various studies have also discovered that fasting can naturally raise the levels of HGH.
Another study conducted on 11 healthy adults found that significantly fasting for a day can increase the levels of HGH. Another older and small study conducted on 9 males found that fasting for two days can lead to a five-fold raise in the production rate of HGH.
Could Extend Longevity
Various animal studies have discovered promising results on the potential effects of the extended lifespan of fasting. In one study, a rat that fasted tended to live 28% longer and developed diseases after rats that were provided with unlimited access to food.
Other research has caught up with similar findings, reporting that fasting can be effective when it comes to increasing longevity and delaying the effects and consequences of any disease. However, research performed currently is mostly limited to the study conducted on animals. Further studies are required to comprehend how fasting might impact aging and longevity in a human.
Might Aid The Prevention Of Cancer Along With Increasing The Effectiveness Of A Chemotherapy
Test-tube and animal studies have indicated that fasting might benefit the prevention and treatment of cancer for many people.
An older rat study is known to have found that fasting on alternate days can help block the formation of the tumor. Another research done on the same set of subjects suggested that fasting can lead to a reduction of the progression of the tumor along with increasing the effectiveness of chemotherapy. Most research is unfortunately limited to the effects of fasting on the formation of cancer in cells and animals. Despite such promising findings, additional studies are required to be performed to know how fasting might influence the development and treatment of cancer in humans.
Help Protect A Person Against Depression
As a result of its unique ability to produce feel-good neurotransmitters such as endogenous opioids and serotonin available to the brain of a person, fasting tends to have an anti-depressant effect on many people.
Calorie restriction and fasting have additionally been shown to provide relief against negative emotions such as anger and tension while providing a boost to feelings of euphoria. A review from 2008 found that a person with depression who reduced his daily intake of calories by 25% experienced fewer symptoms associated with depression over 6 months without any visible negative side effects.
Might Help A Person Live Longer (la Piece De Resistance)
Fasting helps the cells to repair themselves, which might be the reason why it is connected to a reduced risk of various diseases. Fasting is also known to reduce the risk of several cardiovascular and metabolic conditions; this can help a person have better overall health and a slightly less chance of getting ill could lead to pressing a trigger to a longer life. So, will limiting the intake of food or calorie intake helps a person reach an amazing 100 years of age? This cannot be guaranteed, but back in 1982, a study performed on rats founds that rodents fasting daily tend to age at a slower pace and lived 83% longer when compared to the rats who did not use too fast.
What Are The Risks Associated With Fasting?
Besides religious practices, there are a plethora of health reasons associated with fasting. First, as anyone might have guessed by now, is weight loss. Apart from this, research has shown that certain kinds of fasting might help improve cholesterol, glucose level, insulin sensitivity, blood pressure, and other issues related to the health of a person.
Though various studies have generally proven the benefits of fasting, fasting as a method to lose weight still tends to require more evidence. It must be kept in mind that fasting is not a task suitable for everyone.
- If a person has a history of eating disorders, fasting might not prove to be a very good idea. Intermittent fasting is known to trigger behaviors concerning binge eating, which comes associated with complications of its own.
- An individual suffering from diabetes who takes insulin and medications might have severely low levels of blood, which might be a threat to life
- Some people resort to dry fasting. In such a fast, they fail to drink water or eat any solids during the period of fasting. This trend can prove to be dangerous as it can trigger severe exhaustion, heatstroke, dehydration, headache, electrolyte imbalance, etc. Additionally, it is also harmful to the lungs.
- Fasting can be a potential trigger of migraine.
- Severe restriction of calories can often push a person into a body weight characterized to be dangerously low.
- Ketogenesis by fasting might possess undesirable effects on the body of a person as the body starts getting used to burning fat cells instead of glucose. This is referred to as “keto flu.”
- Unsupervised fasting might trigger nutritional deficiencies. This might harm the functions of the body in a long run.
Is Intermittent Fasting A Safe Method?
Some people practice fasting for managing their weight, while others consider it as a method of addressing their chronic conditions such as arthritis, irritable bowel syndrome, high cholesterol, etc. As far as intermittent fasting is concerned, it is undoubtedly not for everyone.
It has been suggested and stressed by various professionals that before a person tries intermittent fasting or any method of dieting, he should first consider checking in with his primary care provider.
Some people who must steer clear when it comes to practicing intermittent fasting are;
- Teens and children under the age of 18
- Women who are breastfeeding or pregnant
- People have type 1 diabetes and taking insulin. While a plethora of clinical trials has discovered that practicing intermittent fasting is a safe option in people suffering from type 2 diabetes, there are no studies to prove the same for people having type 1 diabetes.
- People with a history of any eating disorder
Side Effects of Fasting
Despite a long list of benefits of fasting associated with the health of a person, it is not considered the right option for everyone.
For instance, if a person has diabetes, fasting can lead to crashes and spikes in his blood sugar level, which can prove to be dangerous for his health. It is best if he considers talking to a doctor first if he has any underlying health conditions or is planning to follow fasting for a duration exceeding 24 hours.
In addition, fasting is not recommended without medical supervision to underweight people older adults, or adolescents as a general fact. If a person decides to dry fast, he must ensure to keep himself hydrated and fill his diet with food rich in nutrients during his eating periods for maximizing the potential benefits his health can reap from it. If fasting is being done by a person for a longer duration, he should consider getting plenty of rest while minimizing intense physical workouts or activities.
Conclusion
It has been suggested by science that fasting can have an array of noteworthy benefits to the health of a person, including regulation of blood sugar, the better overall shape of the body, reduction of weight, etc.
In short, there tend to exist various good reasons to give fasting a try. A person must remember to visit his doctor before he goes on with the plan. Fasting can take distinct forms and can have negative side effects sometimes, so it is worth comprehending and knowing the type of fasting plan that will work the best for a person and how he can minimize or avoid any possible downsides.
Fasting is a practice associated with a plethora of potential health benefits as provided above. From intermittent fasting to calorie restriction and water fasting, several kinds of fasting tend to fit every lifestyle possible. When coupled with a healthy lifestyle and nutritious diet, a routine incorporated with fasting can highly benefit the health of a person.
