For optimal health, just as important as what you eat may be when you eat. Intermittent fasting is an eating pattern that alternates between periods of prolonged fasting and eating. The most common pattern is the 16:8 protocol which involves fasting (not eating) for 16 hours per day and restricting your daily eating schedule to an 8-hour window of time, say from 8:00 am to 4:00 pm, or 10:00 am to 6:00 pm.
The body does not run well when it is continuously fed. Intermittent fasting gives the body more time to digest what’s been eaten and eliminate the waste. Most of the biological repair processes in the body take place when the digestive organs are resting. This is why all-day grazing is detrimental to one’s health.
Intermittent fasting has risen in popularity recently as growing evidence shows the benefits of intermittent fasting. Many studies show that this can improve metabolic health, protect against disease, and perhaps help you live longer. Intermittent fasting is not a new concept. It has been used for centuries during times when food was in short supply. It even plays a central role in many major religions.
Here are 10 science-backed health benefits of intermittent fasting:
- Improves the function of hormones, cells, and genes: Blood levels of insulin decline and growth hormone rise which stimulates fat burning and muscle gain; cellular repair mechanisms are enhanced; and genes related longevity are expressed.
- Helps you lose weight (especially belly fat): Daily caloric intake is reduced and the metabolic rate is increased by as much as 14%. A study at the Univerity of Alabama found that more body fat is burned when people only ate between 8:00 am and 2:00 pm.
- Lowers the risk of diabetes and pre-diabetes: Fasting blood sugar is reduced and insulin sensitivity is increased. For those with diabetes, intermittent fasting can protect against kidney damage, one of the most severe complications of diabetes.
- Reduces oxidative stress and chronic inflammation: Oxidative stress and inflammation are key drivers of most chronic degenerative diseases, and even the aging process itself.
- Improves heart health: Intermittent fasting has been shown to reduce numerous cardiovascular disease risk factors, including blood pressure, total and LDL cholesterol, triglycerides, inflammatory markers, and glucose levels.
- Induces cellular repair mechanisms: When we fast, the body initiates a cellular waste-removal process called autophagy. Increased autophagy can provide protection against multiple diseases, including cancer and Alzheimer’s.
- May help prevent cancer: Intermittent fasting induces several beneficial effects on metabolism that can reduce the risk of cancer. It can also reduce the side effects of chemotherapy.
- Protects brain health: Intermittent fasting induces several beneficial effects on metabolism that can reduce the risk of dementia and Parkinson’s. It also increases the levels of important hormones called ghrelin and brain-derived neurotrophic factor (BDNF), deficiencies of which has been associated with depression and other brain disorders. Intermittent fasting can also decrease feelings of anger, tension,, and confusion, and can improve learning and memory, and boost overall mood.
- Improves sleep: Intermittent fasting promotes deeper and more restful sleep by decreasing arousal during sleep.
- May extend your lifespan: Intermittent fasting improves resistance to stress, infections, and chronic disease, which increases longevity.
Although intermittent fasting has numerous benefits that can help you live a longer and healthier life, it is not ideal for everyone. Intermittent fasting should be avoided in the following circumstances:
- Underweight or malnourished
- Hypoglycemia (low blood sugar)
- Pregnant or breastfeeding
- Children
- Eating disorders such as anorexia or bulimia
- Gallstone disease
- Gout (high uric acid)
- Poorly controlled diabetes
For more information about intermittent fasting, please read The Complete Guide to Fasting by Dr. Jason Fung (click here).
