Fasting is a practice that has existed for centuries as a religious practice, or to promote health. Today, due to the practices’ increasing popularity, researchers are working to investigate and uncover the multiple health benefits associated with fasting. Researchers found that intermittent fasting leads to several health benefits and may aid in disease prevention and improve mental health. If binge eating is avoided after breaking ones fast, caloric restriction in fasting has been found to trigger an intricate series of bodily events including;
- Activation of cellular stress response elements.
- Improving conditions that involve cellular damage and improving cell metabolism.
- Modifying apoptosis (death of old or unhealthy cells, an important process to maintain the health of the body.
- Alteration in hormonal balance. 1
- Increasing longevity.
- Aiding in the management, prevention and progression of metabolic diseases such as diabetes.
- Offers potential psychological benefits.
- Reduces oxidative stress. 2
- Improves learning and memory function.
- Improve cardiovascular health.
- Aids in weight and fat loss.
- reduce inflammation and proinflammatory cytokines.
- Improves circulating glucose .
- Improves lipid levels.
- Lowers blood pressure.
- Reduced oxidative stress.
Although fasting has shown promising health benefits, it should be followed by the consumption of nutrient dense foods such as whole grains, nuts, seeds, healthy essential fatty acids, leafy greens, fruits, veggies, legumes and either plant based or animal based protein.
Brain Health and Psychological Benefits of Fasting
Mark Mattson, the senior investigator of the National Institute of Aging, investigated the health benefits of fasting. He explained that there are several theories regarding how fasting can provide psychological benefits. Mattson explained a hypothesis that during the fasting period, the cells experience mild stress, and respond by enhancing their ability to cope with stress, which may in turn resist disease.
Mattson also explained that If one abstain from eating for 10–16 hours, the body will use its fat stores for energy; fatty acids called ketones will then be released into the bloodstream. He explains that this process has shown to have a protective benefit for memory, learning functionality and reduces progression of disease in the brain. 3
As illustrated, if practiced with diligence, fasting can offer several health benefits. The practice of fasting has gained momentum and researcher are continuously investigating and researching the associated health benefits. Although science confirms that fasting is an excellent strategy for disease prevention and management, more human studies are needed.
Sources:
1Health Benefits of Fasting and Caloric Restriction. Golbidi S, Daiber A, et. Al. Current Diabetes Reports, 2017.
2Intermittent fasting: the science of going without. Roger Collier. CMAJ, 2013.
3 Role of Intermittent Fasting on Improving Health and Reducing Disease, Salah Mesalhy Aly, Ph.D. Qasim University, 2014.
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