Can Intermittent Fasting Really Improve Your Health?

If you played your sound system at 120 decibels constantly, then you would eventually go deaf.  If you eat too much too often, then your cells become “deaf” or resistant to the effects of insulin.  Syndrome X was a condition described by a Stanford professor of medicine.  We now have 40% of Americans medically obese, 30 million diabetes and another 60 million pre-diabetics.  All of the above could be simply reversed through properly guided intermittent fasting.

Intermittent fasting lowers blood glucose, insulin, and Insulin-like growth factor 1 (IGF-1) levels [2] which are considered cancer risk factors.

Another study in 2015 [3] found out, reducing total caloric consumption, and fasting longer hours during night, decreased insulin resistance and inflammation associated with breast cancer risk.

Can reduce inflammation

Inflammation is part of the immune response of the body. When the body recognizes damaged cells, pathogens, infections, wounds. this triggers inflammation. It is an attempt to remove harmful stimuli and start healing.

If you suffer acute injury, say you fall and hurt your knee, inflammation is beneficial and helps healing process. Symptoms might be uncomfortable (redness, swelling, pain, heat, immobility in joints etc), but they are signs that your body is repairing the damage done.

However, inflammation that is sustained long term, can cause a lot of serious diseases. Rheumatoid arthritis, atherosclerosis, some cancers are examples of serious diseases that are caused by chronic inflammation.

Intermittent fasting reduces inflammation [3] and reduces the effect of proinflammatory cytokines [4].

 

Immunopower

Intermittent Fasting Protects Against Autoimmune Diseases

Autoimmune diseases are conditions caused by your own immune system mistakes your own cells as dangerous pathogens and attacks your own body. Exact cause of why this happens is unknown.

Multiple sclerosis is an autoimmune condition where myelin sheath surrounding nerve cells become damaged. Myelin is both a protective cover over nerve cells, and also carries the signals from one nerve cell to the next. When myelin is damaged, it causes symptoms like numbness, weakness, difficulties with walking and balance.

Fasting once every 3 days, helped with regeneration, reduced autoimmunity, anf is a potentially effective method to treat multiple sclerosis [5]

Lupus (systemic lupus erythematosus) is another autoimmune disease which causes rashes on the skin, and it also affects many other organs, including joints, kidneys, brain, and heart.

This study [6] found out fasting helped both preventing and reducing the symptoms of lupus.

Can Intermittent Fasting Really Improve Your Health?

Improves brain function at old age, prevents neurodegenerative diseases like Alzheimer’s and Parkinson’s Disease.

Most people associate aging with loss of mental functions. Intermittent fasting has been shown to enhance cognitive function and may be a key therapy toward slowing the Alzheimer’s epidemic affecting Americans.

What is intermittent fasting?

Intermittent fasting simply means fasting on and off regularly, instead of fasting for extended periods of time. We naturally go into a fasting state at night during sleep, that’s why first meal in the morning is called breakfast, we are breaking the fast. Nowadays, there are different methods called intermittent fasting.

One way ís to simply limit the hours you eat. One popular schedule is to skip breakfast, and eat without restriction during 8 hours. This is called 16:8, meaning you fast for 16 hours, and then eat in the 8 hour window. Some people extend the fast even further, with 18:6 or even 20:4 schedules. Some people even go as far as eating only one meal a day. This method has became popular with some bodybuilders and actors, called “leangains” who want to get a ripped muscular body like Hugh Jackman playing Wolverine. Another example is the vegan weightlifter holding a deadlifting world record called Dr. Nun Amen-Ra, who eats only once a day.

Another popular schedule is to eat one day, stop eating (or highly restrict the calories and eat only one meal) the next day. This is generally called eat-stop-eat method. Some others eat normally during the week, fast for two days in the weekend, which is called 5:2 diet. Jimmy Kemmel lost 25 pounds on 5:2 diet.

Ok, so there are some celebrities who lost weight, and other who built muscle while still having a lean ripped look, but does it have other scientifically proven health benefits?

Yes, it does have scientifically proven benefits. Here is a short summary of 5 benefits of intermittent fasting.

 

Slow the Physical and Mental Aging Process

Intermittent fasting helps you lose weight and especially belly fat

A review of literature [1] found out that those who went through intermittent fasting for 3-24 weeks lost %3-8 of their starting bodyweight. This is a huge amount of weight in a relatively short amount of time. Plus, the same study also found out they lost %4-7 of their waist circumference. This mean a lot of that weight loss came from losing belly fat surrounding internal organs.

Intermittent Fasting Helps Decrease Cancer Risk

Cancer is a terrible disease which is causing a lot of suffering and death. But most cancers can be preventable by good lifestyle habits. Intermittent fasting maybe one of those habits that help reduce cancer risk.
Intermittent fasting lowersblood glucose and Insulin-like growth factor 1 (IGF-1) levels [2] which are both considered cancer risk factors.

Another study in 2015 [3] found out, reducing total caloric consumption, and fasting longer hours during night, decreased insulin resistance and inflammation associated with breast cancer risk.

Can reduce inflammation

Can Intermittent Fasting Really Improve Your Health?

Inflammation is part of the immune response of the body.

9 Reasons to Avoid Inflammation in Your Body

Intermittent fasting reduces inflammation [3] and reduces the effect of proinflammatory cytokines [4].

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