Long before humans learned farming, we were able to survive for long periods without eating food. This means you can actually skip meals and choose to eat at any time of your choosing just like it is done in intermittent fasting. Intermittent fasting involves switching between fasting and eating. It simply means fasting in between meals on a consistent schedule. Studies have proven that there are lots of benefits to practising intermittent fasting. These benefits have been seen in issues like weight management, cognitive management, and the prevention of health conditions like diabetes and heart disease. If you want to create the perfect fasting schedule for your lifestyle, you need to consider intermittent fasting by age chart.
7 Benefits of Intermittent Fasting
Here are seven reasons why you should try intermittent fasting backed by studies:
Intermittent fasting helps to manage insulin resistance and blood sugar
Intermittent fasting helps to control blood sugar levels and reverse issues like insulin resistance. This benefit can appeal to people who are at risk of diabetes and cardiovascular conditions. According to a study on intermittent fasting published in 2023, researchers put over 209 participants (with 57 per cent of them being women) on a three-day-a-week fasting scheme to reduce their risk of developing diabetes. The study aimed to boost the participant’s sensitivity to insulin. In the end, all 209 participants showed great improvement in their insulin sensitivity levels.
It encourages longer life and better cognitive function
Studies have proven that intermittent fasting promotes longer life and improves cognitive function. The New England Journal of Medicine contains details of a study that proves how intermittent fasting can improve cognitive function and extend human life. During the study, participants went through reduced calorie intake for extended periods and it led to a drop in compounds like oxidative radicals that cause damage in the body. It also found an improvement in cognitive function which is linked to a rise in the production of BDNF, a protein that naturally helps to manage cognitive function.
It improves stress resistance
The New England Journal of Medicine also contains details of how intermittent fasting can improve stress resistance. It does this by boosting your body’s resistance to cortisol which in turn allows your body to adjust to stress. Intermittent fasting also promotes cellular renewal, a process where your cells regenerate. It enhances your body’s ability to produce energy and effectively cut down your stress levels. It has also been found that intermittent fasting encourages the production of HSPs also known as stress-response proteins. This compound protects the body and cells against damage caused by stress.
It helps the body fight inflammation
Studies show that intermittent fasting can help to tackle chronic inflammation caused by long standing health issues like cardiovascular disease and arthritis. According to a 2022 research, intermittent fasting significantly helped in the management of chronic inflammation. The result of this study was the same after 18 more studies. Intermittent fasting reduces chronic inflammation by cutting down the rate at which the body produces the C-reactive protein. Inflammation is a natural process created in the body and offers the body some benefits. However, chronic inflammation can cause huge concern and intermittent fasting can help you manage this condition.
It improves metabolism and encourages weight loss
Dieticians have experimented with intermittent fasting for weight loss and found profound results. Restricting your consumption of food and calorie-dense drinks can lead to improved metabolism and weight loss. This was proven in a 2015 study that conducted a whole day fasting on its participants. In the end, there was weight loss of up to 9 percent and a drop in body fat within a period of 12 weeks. Generally, intermittent fasting supports weight loss better compared to calorie restriction according to some studies.
It impacts the development of cancer
Researchers found some amazing benefits of intermittent fasting for cancer treatment and development. The study, fully detailed in the American Cancer Society Journal, concluded that intermittent fasting decreases the growth of cancerous tumours and detoxifies the body after chemotherapy. According to the study, intermittent fasting impacts cancer development and facilitates detoxification after chemotherapy by reducing insulin, oxidative stress, and strengthens your immune system.
It promotes heart health
Intermittent fasting is one of the best ways to improve heart health in people who are at risk of developing cardiovascular conditions. It is one of the lifestyle changes required to promote good heart health aside from making dietary changes. One study found that alternate-day fasting reduced bad cholesterol and other factors that can expose an individual to cardiovascular issues particularly in people with obesity. When your metabolism is faster, your body burns unhealthy fats and bad cholesterol thus maintaining a healthy heart function.
Conclusion
There are several proven benefits of intermittent fasting and some of these benefits have been discussed above. The goal is to help the individuals affected understand how they can benefit from intermittent fasting.