Fasting is a practice that dates back centuries and plays a central role in many cultures and religions. Defined as abstinence from all or some foods or drinks for a set period of time, there are many different ways of fasting. In general, most types of fasts are performed over 24-72 hours. Here are 8 health benefits of fasting:
Promotes blood sugar control by reducing insulin resistance
One study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels. Meanwhile, another 2014 review found that both intermittent fasting and alternate-day fasting were as effective as limiting calorie intake at reducing insulin resistance.
May aid in cancer prevention
Some animal and test-tube studies suggest that fasting could block tumour development and increase the effectiveness of chemotherapy. Unfortunately, most research is limited to the effects of fasting on cancer formation in animals and cells.
Promotes better health by fighting inflammation
While acute inflammation is a normal immune process used to help fight off infections, chronic inflammation can have serious consequences for your health.
Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer, and rheumatoid arthritis.
Increases growth hormone secretion
Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss, and muscle strength.
Fasting may help maintain steady blood sugar and insulin levels throughout the day, which may further optimize levels of HGH, as some research has found that insulin can influence the secretion of HGH.
May enhance heart health
Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides, and cholesterol levels.
Incorporating fasting into your routine may be especially beneficial when it comes to heart health. One review revealed that alternate-day fasting could reduce levels of total cholesterol and several risk factors for heart disease in people with overweight compared to a control group.
Could extend longevity
Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking. In one study, rats that fasted lived 28% longer and developed disease later than rats that were given unlimited access to food.
May boost brain function and prevent neurodegenerative disorders
Animal studies show that fasting could improve brain function, increase nerve cell synthesis, and protect against neurodegenerative conditions, such as Alzheimer’s and Parkinson’s.
Aids weight loss by limiting calorie intake and boosting metabolism
Staining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.
Some research in animals has also found that short-term fasting may boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance weight loss.
