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Studies suggest that fasting can improve health, promote longevity, and keep unwanted pounds at bay. Kerry Torrens, Registered Nutritionist, examines the science behind these claims and how fasting can fit into our modern lifestyle.
What is fasting?
Fasting is abstaining from all food and drink, or part of them, for a specified period of time.
Although popularized by today’s diets, the practice of fasting dates back centuries and is considered one of medicine’s oldest therapies.
It plays a central role in cultural and religious practices, with all major religions practicing it in one form or another.
Whether it’s abstinence from food and drink or eating a lighter, lower-calorie diet, many argue that going without food for a period of time is a practice we have evolved.
Top 5 Health Benefits of Fasting
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1. Supports Blood Sugar Management
Several studies support the use of fasting as a way to improve blood sugar control and potentially reduce the risk of diabetes, although gender may play a role and more studies are needed.
2. May Help Prevent Disease
Easing eating habits seems to give the body time to focus on other important functions, including disease prevention.
With this in mind, it may also improve the body’s ability to manage chronic inflammation and thereby reduce the risk of diseases such as heart disease, multiple sclerosis and rheumatoid arthritis.
3. May Support Brain Function
Animal studies suggest that fasting may protect against and improve outcomes for Parkinson’s and Alzheimer’s disease, as well as improve brain function by supporting memory and brain processing.
Likewise, animal studies suggest that fasting may protect brain health and increase nerve cell production.
Human studies indicate that fasting can reduce symptoms of anxiety and depression and improve social connection.
Further studies are needed to assess these effects, but the results obtained so far are encouraging.
4. May Delay Aging and Promote Growth and Metabolism
Fasting, and in particular the adoption of a low-protein diet, has been associated in animal studies with an increase in life expectancy.
Additionally, fasting appears to boost levels of human growth hormone, a hormone that plays an important role in growth and repair, metabolism, weight loss, muscle strength, and physical performance.
Current studies of longevity are largely limited to animals, so further studies are needed to fully understand the impact this may have on human aging.
5. May Promote Weight Loss
Many dieters turn to fasting to lose weight.
Studies show that controlling meal times or short fasts can help with weight reduction, fat loss, and improved blood lipids.
That’s not all: other studies have shown that fasting increases the metabolism’s ability to burn fat, preserve muscle mass and improve body composition in overweight people.
Is fasting safe for everyone?
Fasting is not for everyone.
You are advised to consult your GP or healthcare professional before starting any new diet, particularly if you are under 18, elderly, have any pre-existing medical conditions (including diabetes and high blood pressure) or if you are taking medication.
Fasting is not recommended for people who are underweight, have eating disorders, are pregnant or breastfeeding.