Dr. Tariq Jagnarine
Family Medicine/ Endocrinology, and Diabetes
Despite its recent surge in popularity, fasting is a practice that dates back centuries, and plays a central role in many cultures and religions. It is defined as the abstinence from all or some foods or drinks for a set period of time, and there are many different ways of fasting.
In general, most types of fast are performed over a period ranging from 24 to 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 been shown to have many health benefits, from increased weight loss to better brain function.
Here are some health benefits of fasting:
1. Promotes blood sugar control by reducing insulin resistance
Several studies have found that fasting may improve blood sugar control, which could be especially useful for those at risk of diabetes. In fact, one study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels. Meanwhile, another review found that both intermittent fasting and alternate-day fasting were as effective at limiting calorie intake as at reducing insulin resistance.
Decreasing insulin resistance can increase the body’s sensitivity to insulin, allowing it to transport glucose from the bloodstream to cells more efficiently.
2. Promotes better health by fighting inflammation
While acute inflammation is a normal immune process used to help fight off infections, chronic inflammation can have serious consequences for our 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 help promote better health. One study in 50 healthy adults showed that intermittent fasting for one month significantly decreased levels of inflammatory markers.
3. May enhance heart health by improving blood pressure, triglycerides, and cholesterol levels
Heart disease is considered the leading cause of death around the world, accounting for an estimated 31.5% of deaths globally. Switching up our diet and lifestyle is one of the most effective ways to reduce the risk of heart disease.
Some research has found that incorporating fasting into one’s routine may be especially beneficial when it comes to heart health.
One small study revealed that eight weeks of alternate-day fasting reduced levels of “bad” LDL cholesterol and blood triglycerides by 25% and 32% respectively.
In addition, one study in 4,629 people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease.
4. May boost brain function and prevent neurodegenerative disorders
Though this is mostly limited to animal research, several studies have found that fasting could have a powerful effect on brain health. One study in mice showed that practising intermittent fasting for 11 months improved both brain function and brain structure.
5. Aids weight loss by limiting calorie intake and boosting metabolism
Many dieters pick up fasting while looking for a quick and easy way to drop a few pounds. Theoretically, abstaining from all or certain foods and beverages should decrease the overall calorie intake, which could lead to increased weight loss over time.
Some research has also found that short-term fasting may boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance weight loss. In fact, one review showed that whole-day fasting could reduce body weight by up to 9%, and significantly decrease body fat over 12–24 weeks.
6. Increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength
Human growth hormone (HGH) is a type of protein hormone that is central to many aspects of our health. Research shows that this key hormone is involved in growth, metabolism, weight loss, and muscle strength. Several studies have found that fasting could naturally increase HGH levels.
7. Delay aging and extend longevity
Several animal studies have found promising results on the potential lifespan-extending effects of fasting. In one study, rats that fasted every other day experienced a delayed rate of aging, and lived 83% longer than rats that didn’t fast.
However, current research is still limited to animal studies. Further studies are needed to understand how fasting may impact longevity and aging in humans.
8. May aid in cancer prevention and increase the effectiveness of chemotherapy
Animal and test-tube studies indicate that fasting may benefit the treatment and prevention of cancer.
In fact, one rat study found that alternate-day fasting helped block tumour formation. Similarly, a test-tube study showed that exposing cancer cells to several cycles of fasting was as effective as chemotherapy in delaying tumour growth, and increased the effectiveness of chemotherapy drugs on cancer formation.
Unfortunately, most research is limited to the effects of fasting on cancer formation in animals and cells.
How to start fasting
There are many different types of fast, making it easy to find a method that fits YOUR lifestyle.
Here are a few of the most common types of fasting:
* Water fasting: This involves drinking only water for a set amount of
time.
* Juice fasting: This entails drinking only vegetable or fruit juice for a certain period.
* Intermittent fasting: Intake is partially or completely restricted for a few hours up to a few days at a time, and a normal diet is resumed on other days.
* Partial fasting: Certain foods or drinks, such as processed foods, animal products or caffeine, are eliminated from the diet for a set period.
* Calorie restriction: Calories are restricted for a few days every week.
SAFETY AND SIDE EFFECTS
Despite the long list of possible health benefits associated with fasting, it may not be right for everyone. For persons with diabetes or low blood sugar, fasting can lead to spikes and crashes in blood sugar levels, which could be dangerous.
Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents, or people who are underweight.
For those who decide to try fasting, be sure to stay well hydrated and fill the diet with nutrient-dense foods (fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts) during the eating periods, to maximise the potential health benefits.
Additionally, if fasting for longer periods, try to minimise intense physical activity, and get plenty of rest.
HAPPY LENT,
RAMADAN,
AND NAVARATRI!
