5 Intermittent Fasting Benefits That Will Change Your Life
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Intermittent fasting is a topic that has been a lot in the media lately, so I thought it necessary to talk a little about it from a natural health point of view. Despite the fact that it seems to be trendy now, in reality, human beings have done it for the last 15,000 years, and everybody does it to some extent every night whilst we sleep. Here I will discuss the main intermittent fasting benefits to overall health and why you should consider it.
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What Is Intermittent Fasting?
Fasting consists of restricting food intake for a specific amount of time (we have several different types of fasting).
The body is then forced to use the fat stored in adipose tissue as fuel.
Fat is transformed into ketone bodies, molecules that serve as an alternative fuel to glucose.
This state is called ketosis, and it has been successfully used to treat epilepsy, diabetes, cardiovascular disease and several other ailments.
Intermittent fasting benefits for our body are as broad as physical exercise ones; people can only benefit from it and there are no contraindications.
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Why Are Health Professionals Now Using It As A Therapy?
After thousands and thousands of scientific studies (there are 7,530 studies, systematic reviews and meta-analyses published in PubMed), and a Nobel Prize in Medicine that has been awarded to the study of the beneficial cellular mechanism that fasting promotes, health professionals are now recognising and valuing this strategy to help their patients to fight diseases, in a relatively simple and cheap way.
Intermittent Fasting Benefits
It Makes You Look Younger
The ageing process is caused by the degradation of our DNA.
Intermittent fasting boosts our metabolism, helping us to burn more calories and absorb more nutrients, which helps not only to retard the degradation of our DNA but also accelerates the repair of the damages, slowing down the ageing process.
It Helps To Regulate Circadian Rhythms
Circadian rhythms are the natural processes that help our body regulate our physical, mental and behavioural changes that happen in a 24-hour cycle.
When these rhythms are undisturbed, there is a lower risk of getting ill.
Intermittent fasting helps to sync these rhythms that will influence hormones and body temperature, reducing inflammation and protecting against neurodegenerative disease.
It Benefits Intellectual Capacity
Research shows that intermittent fasting not only improves mood and decreases tension and confusion, but also improves brain function.
Because it helps the body to clear out toxins, a cleaner bloodstream reaches the brain, resulting in better memory, clearer thoughts and sharpness of senses and cognition.
It also helps to reduce symptoms of mental health issues such as depression and anxiety.
It Counteracts Metabolic Syndrome: Diabetes, Obesity And Cardiovascular Problems
Metabolic syndrome is characterised by factors such as central obesity (visceral fat), elevated triglycerides, hypertension, low levels of HDL cholesterol and elevated fasting glucose.
Intermittent fasting restricts food intake to a specific timeframe, which makes it harder to overeat and also decreases the amount of insulin released in the body throughout the day.
This enhances weight loss, and consequently, improves those metabolic issues, especially if combined with exercise.
It Promotes The Recycling Of Defective Cells
The process called autophagy is induced by intermittent fasting that starves the damaged cells to the point where they have to remove their defunct structures to use as energy.
By freeing themselves of the damaged tissue, they decrease the probability of malignant growth in the form of tumours and cancer.
Autophagy can also help the body to get rid of inflammation throughout the same recycling process.
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QUICK GUIDE TO INTERMITTENT FASTING: BENEFITS AND HOW TO START
Final Thoughts
Despite all the health benefits, intermittent fasting must always be supervised and recommended by a health professional, since it might not be recommended to everyone or at all stages of life.
It’s also important to note that there are several types of fasting that can be done and professional advice will be needed to choose which one will best address individual goals.
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FAQs
How does intermittent fasting compare to traditional calorie-restricted diets for weight loss?
Intermittent fasting and calorie-restricted diets both aim to achieve weight loss, but they work through different mechanisms. While calorie restriction focuses on reducing overall energy intake, intermittent fasting focuses on timing of meals. Some studies suggest that intermittent fasting may be more effective for weight loss and metabolic health due to its effects on hormones and metabolism.
Can intermittent fasting be combined with other dietary approaches, such as ketogenic or low-carb diets?
Yes, intermittent fasting can be combined with various dietary approaches to enhance its benefits. For example, combining intermittent fasting with a ketogenic diet may promote ketosis more quickly, leading to improved fat burning and metabolic health. However, it’s essential to consult with a healthcare professional before combining different dietary strategies.
Can intermittent fasting be practiced long-term, or is it meant to be temporary?
Intermittent fasting can be practiced long-term, as it is more of a lifestyle approach rather than a short-term diet. Many people find intermittent fasting to be sustainable and adaptable to their daily routines. However, it’s essential to listen to your body and make adjustments as needed to ensure it remains a healthy and balanced approach to eating.
Are there specific populations who should avoid intermittent fasting altogether?
While intermittent fasting can offer benefits for many individuals, certain populations may need to avoid it or proceed with caution. Pregnant or breastfeeding women, children and adolescents, individuals with a history of eating disorders, and those with certain medical conditions should consult with a healthcare professional before attempting intermittent fasting.
Can intermittent fasting affect hormone levels, particularly in women?
Intermittent fasting can affect hormone levels, including insulin, cortisol, and reproductive hormones. Some women may experience changes in menstrual cycle regularity or fertility while practicing intermittent fasting. It’s essential to pay attention to your body’s signals and consult with a healthcare professional if you experience any adverse effects.
Can intermittent fasting be used as a tool for body composition goals, such as muscle gain or fat loss?
Intermittent fasting can be used as a tool for body composition goals, but its effectiveness may vary depending on individual factors such as diet, exercise, and lifestyle. Some people may find intermittent fasting helpful for fat loss and muscle preservation, while others may prefer alternative approaches. It’s essential to tailor intermittent fasting to individual goals and preferences.
How can individuals ensure they are meeting their nutritional needs while practicing intermittent fasting?
Meeting nutritional needs while practicing intermittent fasting is crucial for overall health and well-being. Prioritising nutrient-dense foods during eating windows, including fruits, vegetables, lean proteins, and healthy fats, can help ensure adequate intake of essential nutrients. It may also be beneficial to work with a registered dietitian or nutritionist to develop a balanced meal plan that aligns with your fasting schedule and dietary preferences.
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