Is Fasting Healthy: Unlocking Health Benefits of Fasting

Introduction

Fasting has stood the test of time, and it has been a part of human society for thousands of years. It has been known to possess numerous positive benefits for those who are dealing with specific health issues like heart disease, cancer, liver disease, obesity, and type 2 diabetes. Humans have been fasting throughout evolution. This was because there was either a shortage of food, convenience, or part of a religion (Islam, Christianity, and Buddhism). The question 'is fasting healthy' has been explored across cultures and time periods, revealing its potential for promoting well-being and addressing various health concerns.

Different Approaches to Fasting

We continually ask ourselves, 'What should I eat?' rather than 'When should I eat?' We have grown to eating our foods at different times throughout the day. For example; breakfast 'breaking our fast,' lunch and supper or dinnertime. There has been conflicting research over the years when it comes to the best time at which to eat for optimum fat loss and long term health benefits. About ten thousand years ago during the agricultural revolution, people developed the habit of eating two or three times per day, and many early agrarian societies ate a carbohydrate-based diet without having obesity or other health issues. Looking at the earlier societies, it is possible to eat meat and carbohydrates without developing any health issues. What is essential is the insulin response to food since obesity is a problem of excessive insulin. The frequency of meals is imperative as the composition of the meal.

Intermittent fasting has been growing exponentially in recent years. Most diet plans tell you what to eat, but intermittent fasting focuses on when to eat by integrating regular short term fasts into your routine. With this eating, you may consume fewer calories, lose weight, and reduce your risk of getting diabetes and heart disease.

Research has shown that intermittent fasting may not be beneficial for women as it is for men. For optimum results, a modified approach needs to be taken.

Defining Intermitting Fasting

Intermittent is defined as 'occurring in irregular intervals' while fasting is as an act where one abstains from certain activity for a while. Intermittent fasting is a pattern of eating where there is restriction of the hours food is consumed rather than the quantity of food consumed. It is not a diet or a diet pattern, but it is a timing of your eating window.

Intermittent fasting is comprised of two components;

1. Fasting period: This is the time interval where you refrain from eating
2. Feeding window: The time interval in which you are allowed to eat.

The fasting period and the feeding window vary greatly. There are different fasting regimes, and it differs from one individual to another. A fasting regime may work for one person and totally ineffective for another person. A person may prefer shorter fasts while another longer fasts. There is no correct or incorrect way; it is all based on personal preference.

The Duration of Fasting

Fasts can last from twelve hours to three months or more. Shorter fasts (less than twenty-four hours) are more commonly practiced while longer fasts (twenty-four to thirty-six hours) can be done two to three times a week. Prolonged fasting can take as long as a week to a month. Shorter fasting regimes are used by people that are interested in weight loss rather than in treating type 2 diabetes, fatty liver disease, or other metabolic diseases. On rare occasions, shorter fasts work well for these conditions. During shorter fasts, you eat daily but in limited times, and this reduces the risk of malnutrition. Shorter fasts help you adjust to family-life schedules.

Conclusion

The common belief that if you fast your metabolism will shut down is entirely false. You will not starve. Fasting is beneficial to the body as it serves as hormetic stress or good stress, just like exercise. Fasting increases longevity, insulin sensitivity, stimulate Human Growth Hormone (HGH) release and autophagy, and more. Fasting doesn’t make you lethargic or tired. The central nervous system and body functions are fueled by a constant stream of fatty acids and ketones, which makes the body active and energized at all times during the fast. This helps to stabilize blood sugar swings and mood changes as you don't have to change between fasted and fed states regularly. While in the fasted state, the body utilizes the stored fat and directs all the energy to the immune system and activity rather than nutrition and digestion processing. Intermittent fasting gives more time and energy during the day, reduces cravings and appetite, supports a healthy and slim physique.  

Works Cited

1. Anson, R. M., Guo, Z., de Cabo, R., Iyun, T., Rios, M., Hagepanos, A., ... & Mattson, M. P. (2003). Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake. Proceedings of the National Academy of Sciences, 100(10), 6216-6220.
2. Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing research reviews, 39, 46-58.
3. Patterson, R. E., Sears, D. D., & Metabolism, J. C. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371-393.