8 Scientifically Proven Health Benefits of Fasting

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8 Scientifically Proven Health Benefits of Fasting8 Scientifically Proven Health Benefits of Fasting
Fasting may provide a number of health benefits, including weight loss, better blood sugar management, and reduced inflammation. It may also provide protection against some diseases such as cancer and neurological illnesses.

Despite its current popularity, fasting is a century-old practice that plays an important part in many cultures and faiths.

Fasting is defined as abstaining from all or any foods or fluids for a predetermined period of time. There are several ways to fast.

In general, most fasts last between 24 and 72 hours.

Intermittent fasting, on the other hand, entails cycling between eating and fasting phases that can last anywhere from a few hours to a few days.

Fasting demonstrated to provide a variety of health advantages, ranging from enhanced weight reduction to improve cognitive function.

Here are eight scientifically proven health advantages of fasting.

1. Improves blood glucose management by lowering insulin resistance
Several studies have found that fasting improves blood sugar control, which may be especially helpful for diabetics.

In fact, one research of ten persons with type 2 diabetes revealed that intermittently fasting for a short period of time greatly reduced blood sugar levels.

In the meanwhile, another 2014 study showed that intermittent fasting and alternate-day fasting were as efficient in reducing insulin resistance as calorie restriction.

Reduced insulin resistance can boost your body’s sensitivity to insulin, allowing it to move glucose more efficiently from your bloodstream to your cells.

When combined with the possible blood sugar-lowering benefits of fasting, this might help keep your blood sugar stable, reducing blood sugar spikes and crashes.

However, other studies have indicated that fasting affects blood sugar levels differently in men and women.

For example, a 3-week research on older people found that practicing alternate-day fasting reduced blood sugar management in females but had no effect on males.

2. Improves health by combating inflammation
While acute inflammation is a natural immune response used to help fight infections, persistent inflammation can have major health repercussions.

Inflammation, according to studies, may have a role in the development of chronic diseases such as heart disease, cancer, and rheumatoid arthritis.

Fasting has been found in certain studies to help decrease inflammation and promote better health.

A meta-analysis of 18 research discovered that intermittent fasting might considerably lower levels of C-reactive protein, a measure of inflammation.

Another small study revealed that practicing intermittent fasting for a year was more successful than a control group in lowering inflammation and some risk factors for heart disease.

Furthermore, one animal study discovered that eating a very low calorie diet to simulate the effects of fasting decreases inflammation and was effective in the treatment of multiple sclerosis, a chronic inflammatory disorder.

3. May improve heart health by lowering blood pressure, lipids, and cholesterol.
Heart disease is the main cause of mortality worldwide, accounting for an estimated 31.5% of all fatalities (8Trusted Source).

Changing your food and lifestyle is one of the most effective strategies to lower your risk of heart disease.

According to some study, adding fasting into your regimen may be very good for heart health.

One study found that compared to a control group, alternate-day fasting might lower total cholesterol and numerous risk factors for heart disease in overweight persons (9Trusted Source).

Another study found that alternate-day fasting significantly reduced blood pressure, triglyceride levels, total cholesterol, and LDL (bad) cholesterol.

Furthermore, an older research of 4,629 adults found that fasting connected with a decreased risk of coronary artery disease and a considerably lower chance of diabetes, which is a key risk factor for heart disease.

4. May improve brain function and help avoid neurodegenerative diseases
Though most studies conducted on animals, some investigations have discovered that fasting may have a significant impact on brain function.

In a 2013 research on mice, intermittently fasting for 11 months increased both brain function and brain anatomy.

Other animal research has found that fasting can maintain brain health and boost nerve cell formation, which can aid improve cognitive performance.

Fasting may also help alleviate inflammation, which may benefit in the prevention of neurodegenerative illnesses.

Fasting, in particular, appears to protect against and enhance results in animal tests for illnesses such as Alzheimer’s and Parkinson’s.

5. Helps with weight loss by decreasing calorie intake and increasing metabolism
Many dieters try fasting in order to reduce weight.

In theory, avoiding all or select meals and beverages should reduce your overall calorie consumption, perhaps leading to a greater weight reduction over time.

Short-term fasting has shown in animal studies to increase levels of the neurotransmitter norepinephrine, which may aid in weight reduction.

In fact, one study found that fasting for the whole day might reduce body weight by up to 9% and considerably reduce body fat over the course of 12-24 weeks.

Another study discovered that intermittent fasting was more efficient than constant calorie restriction in causing weight reduction.

6. Increases growth hormone production, required for development, metabolism, weight loss, and muscle strength.
Human growth hormone (HGH) is a protein hormone that affects many aspects of your health.
According to research, this vital hormone has a role in metabolism, weight loss, and muscle growth.

Several studies have demonstrated that fasting increases HGH levels naturally.

In one research of 11 healthy persons, fasting for 24 hours significantly increased HGH levels.

Fasting for two days increased HGH production rate by a factor of five, according to a small study of nine males.

Fasting may also help maintain stable blood sugar and insulin levels throughout the day, which may assist optimise HGH levels even further, since some research has shown that insulin can influence HGH release.

7. It has the potential to prolong life.
Several animal studies on the potential lifespan-extension advantages of fasting have produced positive results.

In one study, rats that fasted survived 28% longer and were ill, 28% later than rats who had unlimited food.

Other research has shown similar findings, showing that fasting may be beneficial in extending life and delaying sickness.

The majority of current research is limited to animal studies. More study is required to determine how fasting impacts human longevity and ageing.

8. Could help with cancer prevention and chemotherapy effectiveness.
In animal and test-tube studies, fasting appears to help in cancer therapy and prevention.

An earlier rat study revealed that fasting on alternate days helped to inhibit cancer development.

Fasting may reduce cancer development and boost chemotherapy efficacy, according to earlier research in test tubes and animals.

Unfortunately, the majority of research on the effect of fasting on cancer growth in animals and cells is restricted.

Despite these promising results, further study is needed to know how fasting affects cancer development and therapy in humans.

Safety and negative effects:

Despite the long list of possible health benefits associated with fasting, it may not be suitable for everyone.

If you have diabetes, fasting, for example, might produce dramatic fluctuations in blood sugar levels.

If you have any underlying health issues or wish to fast for more than 24 hours, you should consult with your doctor beforehand.

Fasting not recommended for the elderly, teenagers, or anyone underweight without medical supervision.

Maintain hydration and supplement your diet with nutrient-dense meals throughout your eating intervals to optimize the possible health benefits of fasting.

Furthermore, if fasting for a lengthy period of time, avoid heavy physical activity and get enough of rest.

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