Health Benefits Of Intermittent Fasting

Health Benefits Of Intermittent Fasting – How Fasting Can Improve Your Health

The health benefits of intermittent fasting are numerous and it is clear that fasting can help improve your overall well-being. Fasting is an effective way to lose weight, as it helps you reduce calorie intake while also helping you feel more full for longer. Intermittent fasting can also provide mental clarity, an increased sense of calm, improved sleep quality, and can even help regulate hormones. Additionally, intermittent fasting has been associated with a variety of health benefits including improved digestion, reduced risk of chronic diseases.

Health Benefits Of Intermittent Fasting – Losing Weight

Intermittent fasting is particularly beneficial for those who struggle with their weight or have difficulty controlling their appetite. By limiting the amount of food intake to only a few hours each day, you are able to stick to a healthy diet and reduce your calorie intake. This makes it easier to maintain a healthy weight without feeling deprived or overwhelmed by the amount of food you are consuming. Additionally, intermittent fasting can help regulate hormones that regulate hunger and appetite, leading to improved overall health.¹

Read more about losing weight.

Health Benefits Of Intermittent Fasting – Improved Mental Clarity

Intermittent fasting has been shown to improve mental clarity and focus. By reducing food intake to a few hours each day, the body is able to enter into a state of mental clarity and focus. This state can be beneficial for those who struggle with staying focused or feeling motivated throughout the day.²

Health Benefits Of Intermittent Fasting – Improved Sleep Quality

Intermittent fasting can help you sleep better at night. Studies have shown that intermittent fasting triggers the production of melatonin, a powerful hormone responsible for regulating your sleep-wake cycle. So if you’re having trouble sleeping at night, intermittent fasting could help improve your sleep quality and duration.³

Health Benefits Of Intermittent Fasting – Reduce Risk Of Chronic Diseases

Intermittent fasting has been linked to reduced risk of chronic diseases including heart disease. By reducing calorie intake and regulating hormones, intermittent fasting can help reduce inflammation, which in turn can lower the risk of chronic diseases.⁴

Health Benefits Of Intermittent Fasting – Reduce Inflammation

Intermittent fasting has been linked to reducing inflammation in the body. Studies have shown that intermittent fasting can reduce levels of inflammatory markers such as C-reactive protein, tumor necrosis factor-alpha (TNF-α), interleukin 6 (IL-6), and other cytokines. These are all proteins produced by the body associated with inflammation and often associated with chronic diseases like arthritis, stroke, and heart disease.⁵

The Benefits Of Reducing Chronic Inflammation

Reducing chronic inflammation can have a wide range of physical and mental health benefits. It can help reduce pain, fatigue, anxiety, depression, and other symptoms associated with chronic illnesses such as arthritis, and heart disease. It can also improve overall well-being and quality of life.⁶

Another benefit is that reducing chronic inflammation can help improve digestion and absorption of nutrients from food. This can lead to improved energy levels and overall health. Additionally, reducing chronic inflammation can help to strengthen the immune system and reduce the frequency of infections.⁷

Health Benefits Of Intermittent Fasting – Reduced Risk Of Autoimmune Conditions

Intermittent fasting has been known to reduce the risk of developing autoimmune conditions such as rheumatoid arthritis and multiple sclerosis. This is due to the fact that intermittent fasting stimulates cellular clean-up processes called autophagy which help remove old and damaged cells from the body.^{8 9 10}

Autophagy reduces inflammation by clearing away cell debris and other toxic substances that can lead to autoimmune conditions if left unchecked. Therefore, regularly engaging in intermittent fasting can reduce the risk of developing these chronic illnesses. 

Additionally, as a result of increased autophagy, intermittent fasting may also improve existing autoimmune conditions in some individuals. Studies have shown that people with rheumatoid arthritis experienced reduced joint pain and improved mobility after following an intermittent fasting regimen.⁸ 

Furthermore, people with multiple sclerosis have experienced a decrease in the severity and frequency of relapses as a result of intermittent fasting. Thus, this dietary pattern can be beneficial for those who suffer from autoimmune conditions by reducing inflammation and improving overall health.¹¹

Read more about what causes autoimmune conditions.

Health Benefits Of Intermittent Fasting – Improved Microbiome

Intermittent fasting has been shown to have a positive effect on the microbiome or the collection of bacteria that live in your gut. Studies have found that intermittent fasting can help reduce inflammation and improve the diversity of beneficial bacteria in the gut. This is important as a healthy and diverse microbiome is essential for good overall health and digestion. 

It can also help to improve immune system functioning and reduce the risk of certain diseases, such as obesity, and metabolic syndrome. Additionally, a healthy microbiome can help protect your body from harmful pathogens and improve digestion by breaking down food more efficiently. In short, intermittent fasting works in tandem with your gut bacteria to help you stay healthy.¹²

Read more about the connection between the microbiome and autoimmune conditions.

Health Benefits Of Intermittent Fasting – Reduced Risk Of Heart Disease

Studies have indicated that intermittent fasting can help reduce the risk of developing heart disease. This is because it helps to improve cholesterol levels, blood pressure, and inflammation. It also helps in reducing oxidative stress, which is linked to an increased risk of cardiovascular diseases. 

Additionally, regular fasting has been found to help reduce weight and body fat, both of which are important factors in reducing the risk of heart disease. Furthermore, intermittent fasting has been shown to reduce levels of triglycerides, which may help lower a person’s chance of developing atherosclerosis, or hardening of the arteries. 

Finally, studies have revealed that this type of fasting helps reduce insulin resistance and keep blood sugar levels in check, both beneficial for preventing and managing heart disease. All in all, intermittent fasting has many health benefits and could prove to be a helpful tool for reducing the risk of heart disease.^{13 14}

Different Types Of Intermittent Fasting

Intermittent fasting can be done in many different ways, and there are several types of intermittent fasting that you may want to consider.

Time-Restricted feeding is a type of intermittent fasting that involves limiting eating to specific windows of time throughout the day. For example, you may choose to eat all of your meals within an 8-hour window, such as 12:00 PM to 8:00 PM or 10:00 AM to 6:00 PM. This type of fasting can be a great way to improve digestion and help regulate blood sugar levels.¹⁸

Alternate-Day fasting is an intermittent fasting plan that involves alternating between days of eating normally and days of drastically reducing caloric intake. On fasting days, you may consume up to 25% of your normal calorie intake. This type of fasting is often used for weight loss.¹⁹

Modified fasting is a type of intermittent fasting that involves limiting calories on some days and eating normally on others. A common version is the 5:2 diet, which involves eating normally for five days a week and reducing calories to 500-600 per day on the other two days. This type of fasting can be used to lose weight without feeling overly restricted.²⁰

The 16/8 method, also known as the Leangains protocol, is a type of intermittent fasting that involves eating within an 8-hour window and fasting for the remaining 16 hours. This type of fasting is often used to optimize metabolism, increase energy levels, maximize strength gains, and improve cognitive function.²¹

Health Benefits Of Intermittent Fasting – How Fasting Can Improve Your Health

No matter which type of intermittent fasting you choose, it’s important to listen to your body and adjust as needed. With the vast, proven health benefits of intermittent fasting, you at least owe it to yourself to give it a shot.

Read more about the health benefits of fasting.

References

1 Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.

2 Cherif A, Roelands B, Meeusen R, Chamari K. Effects of Intermittent Fasting, Caloric Restriction, and Ramadan Intermittent Fasting on Cognitive Performance at Rest and During Exercise in Adults. Sports Med. 2016 Jan;46(1):35-47. doi: 10.1007/s40279-015-0408-6. PMID: 26438184.

3 Haupt S, Eckstein ML, Wolf A, Zimmer RT, Wachsmuth NB, Moser O. Eat, Train, Sleep-Retreat? Hormonal Interactions of Intermittent Fasting, Exercise and Circadian Rhythm. Biomolecules. 2021 Mar 30;11(4):516. doi: 10.3390/biom11040516. PMID: 33808424; PMCID: PMC8065500.

4 Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017 Oct;39:46-58. doi: 10.1016/j.arr.2016.10.005. Epub 2016 Oct 31. PMID: 27810402; PMCID: PMC5411330.

5 Parveen S, Alhazmi YA. Impact of Intermittent Fasting on Metabolic Syndrome and Periodontal Disease-A Suggested Preventive Strategy to Reduce the Public Health Burden. Int J Environ Res Public Health. 2022 Nov 5;19(21):14536. doi: 10.3390/ijerph192114536. PMID: 36361416; PMCID: PMC9657467.

6 Germolec DR, Shipkowski KA, Frawley RP, Evans E. Markers of Inflammation. Methods Mol Biol. 2018;1803:57-79. doi: 10.1007/978-1-4939-8549-4_5. PMID: 29882133.

7 de Heredia FP, Gómez-Martínez S, Marcos A. Obesity, inflammation and the immune system. Proc Nutr Soc. 2012 May;71(2):332-8. doi: 10.1017/S0029665112000092. Epub 2012 Mar 20. PMID: 22429824.

8 Ben Nessib D, Maatallah K, Ferjani H, Triki W, Kaffel D, Hamdi W. Sustainable positive effects of Ramadan intermittent fasting in rheumatoid arthritis. Clin Rheumatol. 2022 Feb;41(2):399-403. doi: 10.1007/s10067-021-05892-4. Epub 2021 Sep 10. PMID: 34505214.

9 Bai M, Wang Y, Han R, Xu L, Huang M, Zhao J, Lin Y, Song S, Chen Y. Intermittent caloric restriction with a modified fasting-mimicking diet ameliorates autoimmunity and promotes recovery in a mouse model of multiple sclerosis. J Nutr Biochem. 2021 Jan;87:108493. doi: 10.1016/j.jnutbio.2020.108493. Epub 2020 Sep 11. PMID: 32920091.

10 Chaudhary R, Liu B, Bensalem J, Sargeant TJ, Page AJ, Wittert GA, Hutchison AT, Heilbronn LK. Intermittent fasting activates markers of autophagy in mouse liver, but not muscle from mouse or humans. Nutrition. 2022 Sep;101:111662. doi: 10.1016/j.nut.2022.111662. Epub 2022 Mar 26. PMID: 35660501.

11 Wahls TL. Dietary Approaches to Treating Multiple Sclerosis-Related Symptoms. Phys Med Rehabil Clin N Am. 2022 Aug;33(3):605-620. doi: 10.1016/j.pmr.2022.04.004. Epub 2022 Jun 25. PMID: 35989054.

12 Frank J, Gupta A, Osadchiy V, Mayer EA. Brain-Gut-Microbiome Interactions and Intermittent Fasting in Obesity. Nutrients. 2021 Feb 10;13(2):584. doi: 10.3390/nu13020584. PMID: 33578763; PMCID: PMC7916460.

13 Malinowski B, Zalewska K, Węsierska A, Sokołowska MM, Socha M, Liczner G, Pawlak-Osińska K, Wiciński M. Intermittent Fasting in Cardiovascular Disorders-An Overview. Nutrients. 2019 Mar 20;11(3):673. doi: 10.3390/nu11030673. PMID: 30897855; PMCID: PMC6471315.

14 Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Cardiometabolic Benefits of Intermittent Fasting. Annu Rev Nutr. 2021 Oct 11;41:333-361. doi: 10.1146/annurev-nutr-052020-041327. PMID: 34633860.

15 Crupi AN, Haase J, Brandhorst S, Longo VD. Periodic and Intermittent Fasting in Diabetes and Cardiovascular Disease. Curr Diab Rep. 2020 Dec 10;20(12):83. doi: 10.1007/s11892-020-01362-4. PMID: 33301104.

16 Pedersen CR, Hagemann I, Bock T, Buschard K. Intermittent feeding and fasting reduces diabetes incidence in BB rats. Autoimmunity. 1999;30(4):243-50. doi: 10.3109/08916939908993805. PMID: 10524500.

18 Regmi P, Heilbronn LK. Time-Restricted Eating: Benefits, Mechanisms, and Challenges in Translation. iScience. 2020 Jun 26;23(6):101161. doi: 10.1016/j.isci.2020.101161. Epub 2020 May 15. PMID: 32480126; PMCID: PMC7262456.

19 Harvard Health. (2017, May 31). Eat only every other day and lose weight? https://www.health.harvard.edu/blog/eat-only-every-other-day-and-lose-weight-2017053111791

20 Hajek, P., Przulj, D., Pesola, F., McRobbie, H., Peerbux, S., Phillips-Waller, A., Bisal, N., & Smith, K. M. (2021). A randomised controlled trial of the 5:2 diet. PLOS ONE, 16(11), e0258853. https://doi.org/10.1371/journal.pone.0258853

21 Moro, T., Tinsley, G., Bianco, A. et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med14, 290 (2016). https://doi.org/10.1186/s12967-016-1044-0