Fasting, The ultimate health hack

Saturday, 12 October, 2024 

McCreadie Andias 

Defined as abstinence from all or some foods or drinks for a set period, there are many different ways of fasting.Generally, most fasts are performed over 24–72 hours.

Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time.

Fasting has garnered significant attention in recent years for its potential health benefits. Touted by many as the "ultimate health hack," fasting, when done properly, can have profound effects on the body and mind.

Fasting may provide several health benefits, including weight loss, blood sugar control, and protection against medical conditions like cancer and neurodegenerative disorders.

1.Weight Loss and Fat Burning

One of the most well-known benefits of fasting is weight loss. When the body is deprived of food, it switches from burning glucose (from carbs) to burning stored fat for energy. This process is called ketosis, and it occurs after 12-16 hours of fasting.

Studies suggest that intermittent fasting can result in substantial fat loss while preserving lean muscle mass.

A 2015 study published in the Journal of Obesity found that intermittent fasting (eating during a restricted time window) can result in a 3-8% reduction in body weight over 3-24 weeks.

In addition, other researc has found that fasting may lead to greater reductions in body fat and belly fat compared to continuous calorie restriction.

2.Cellular Repair and Autophagy

Fasting triggers autophagy, a process where the body cleans out damaged cells and regenerates new ones. This mechanism is crucial for reducing the risk of various diseases, including cancer and neurodegenerative disorders.

Nobel laureate Yoshinori Ohsumi’s research on autophagy showed that fasting activates this cellular repair mechanism, which is critical for maintaining long-term health and longevity.

3.Improved Insulin Sensitivity

Fasting helps regulate insulin levels, improving the body's ability to use insulin effectively. This is particularly beneficial for people with Type 2 diabetes or those at risk. 

It allows for more efficient glucose control and can reduce insulin resistance, a primary factor in metabolic syndrome.

A study published in The World Journal of Diabetes found that intermittent fasting can reduce blood sugar levels by 3-6% and fasting insulin by 20-31%, demonstrating its positive impact on metabolic health.

Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently.

Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.

4.Mental Clarity and Cognitive Function

Fasting enhances brain health by promoting the production of brain-derived neurotrophic factor (BDNF), a protein linked to improved cognitive function and neuroplasticity. 

The absence of food can sharpen focus and mental clarity, likely due to reduced inflammation and a shift in energy metabolism.

A study in Neuroscience Letters showed that intermittent fasting increases BDNF levels, which may help protect against Alzheimer’s and other cognitive diseases.

5.Longevity

Animal and human studies suggest that fasting may extend lifespan by improving metabolic health, reducing oxidative stress, and enhancing autophagy.

One 2021 study analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of helpful bacteria in the gut microbiome, including the Christensenella species, which are related to longevity.

The researchers also noted an increase in sirtuins, proteins involved in metabolic regulation that are also associated with longevity.

However, further studies are needed to understand how fasting may impact longevity and aging in humans and which fasting plans are most effective.

6.Promotes better health by fighting inflammation

While acute inflammation is a natural immune process used to help fight off infections, chronic inflammation can seriously affect your health.

Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer, and rheumatoid arthritis.

Some studies have found that fasting can help decrease levels of inflammation and promote better health.

Further studies found that intermittent fasting could significantly reduce levels of C-reactive protein, which is a marker of inflammation.

7. May enhance heart health by improving blood pressure, triglycerides, and cholesterol levels

Heart disease is considered the leading cause of death worldwide, accounting for an estimated 19 million deaths globally in 2020.

Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease.

Some research has found that incorporating fasting into your routine may be especially beneficial for heart health.

Sources reveal that alternate-day fasting could reduce levels of total cholesterol and several risk factors for heart disease in people with overweight compared to a control group.

Further research showed that alternate-day fasting could significantly decrease blood pressure, as well as levels of blood triglycerides, total cholesterol, and LDL (bad) cholesterol.

8. May aid in cancer prevention and increase the effectiveness of chemotherapy

Medical research has indicated that intermittent fasting may benefit the treatment and prevention of cancer in some situations. It may decrease tumor growth and toxicity from chemotherapy in some people.

But they note that more high quality clinical trials are needed and recommend that people undergoing cancer treatment only do intermittent fasting as part of a clinical trial. For some situations and types of cancer, it could potentially have a negative effect.

Another source suggests that fasting could reduce tumor progression and increase chemotherapy’s effectiveness.

How to Start Fasting

Start Slowly

If you are new to fasting, begin with intermittent fasting (IF). The 16:8 method is popular, where you fast for 16 hours and eat within an 8-hour window. This can be adjusted to 14:10 or 12:12 depending on your comfort level.

Choose a Fasting Method

There are various types of fasting you can try:

Intermittent fasting: Eating within a restricted window (e.g., 16:8, 18:6).

Alternate-day fasting: Fasting every other day.

Periodic fasting: Fasting for longer periods (e.g., 24-48 hours) periodically.

Eat Whole, Nutrient-Dense Foods During Feeding Windows. 

Focus on consuming whole foods such as vegetables, lean proteins, and healthy fats during eating periods. Fasting does not mean bingeing on junk food after a fast ends. A balanced, nutritious diet is essential for optimal benefits.

Safety Measures

Fasting may not be suitable for everyone and may cause side effects.

For example, if you have diabetes, fasting can lead to spikes and crashes in your blood sugar levels, which could be dangerous.

Consult a Healthcare Professional

It’s best to talk with a doctor first. If you have underlying health conditions such as diabetes, low blood pressure, or are pregnant, consult a healthcare provider before starting a fasting regimen. Fasting can interfere with medication or exacerbate certain conditions.

Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents, people with underweight, or people undergoing cancer treatment.

Gradually Increase Fasting Windows

Start with a moderate fasting window (e.g., 12:12) and gradually increase as your body adapts. Jumping into prolonged fasts without preparation can cause side effects like extreme hunger, irritability, or fainting.

Avoid Fasting During High-Stress Periods

Stress raises cortisol levels, which can interfere with the benefits of fasting, potentially leading to overeating or blood sugar crashes. Fasting should be done when you're in a relatively calm, stable period of life.

Refeeding Sensibly

After a long fast, reintroduce food slowly to avoid gastrointestinal discomfort. Start with light, easy-to-digest foods such as fruits, soups, or smoothies, and gradually work up to larger meals.

If you decide to try fasting, be sure to stay well-hydrated and fill your diet with nutrient-dense foods during your eating periods to maximize the potential health benefits.

Watch for Symptoms of Malnutrition

Prolonged or extreme fasting without proper nutrient intake can lead to deficiencies in essential vitamins and minerals. Pay attention to signs of malnutrition, such as fatigue, dizziness, hair loss, or brittle nails, and adjust your diet accordingly.

Additionally, if fasting for longer periods, try to minimize intense physical activity and get plenty of rest.

The bottom line is, fasting can indeed be a powerful health hack, offering benefits from fat loss to cellular repair. However, it must be approached with care, gradually introduced, and tailored to individual needs for maximum safety and efficacy.