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The 5 Unknown Health Benefits of Intermittent Fasting

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The 5 Unknown Health Benefits of Intermittent Fasting

Fasting is evolutionarily more “normal” and healthier for us than is eating three meals a day.

The current medical advice for a healthy and happy life tells us that we should eat low-fat foods and exercise more. But does this sort of prescription work? Not really. 

Today, worldwide obesity rates are soaring and cardiovascular diseases are among the top killers around the globe.

How can we fix this? The solution is fasting, in particular intermittent fasting, which means you alternate periods of eating normally and not eating at all.

We’ve actually been switching between a state of “feast or famine” for millennia. Thus, our bodies respond extraordinarily well to intermittent fasting, as it mimics the environment in which we lived as we evolved as humans.

So what are the benefits of intermittent fasting?

1. Fasting Intermittently Can Help You Reduce Obesity

Medical articles have shown that fasting can reduce oxidative damage and inflammation, can optimize energy metabolism and can also increase cellular protection in the body.

Imagine your house after a long day; clothes litter the floor, unwashed dishes fester in the sink, and kids’ toys are strewn all over.

Your body, like your house, needs a daily tidying up.

Fasting is a tidying process called autophagy. It keeps everything ticking over from cellular repair to immune system repair.

For example, you can consume your meals within a 12-hour time slot and fast the remaining 12.

Studies suggest that this might cause your liver to cease pumping glucose into the blood after a few hours of fasting. Instead, the glucose will be used for cell repair.

If you want to develop the habit of micro-fasting, choose a 12-hour window that suits you best. In another word, begin with your first meal and end with the last.

Outside of that window, you should restrict yourself only to water, tea and coffee.

2. Fasting Intermittently Helps Curbing Diabetes

Worldwide, every seven seconds someone dies from diabetes. In 2014, a staggering 4.9 million people succumbed to the disease. 

An effective way to reduce the number of deaths from diabetes is to adopt intermittent fasting into our lives.  

How does it work?

First, when you consume a lot of carbohydrates, your blood glucose levels rise. To regulate your blood glucose, the body needs the hormone insulin. Insulin helps to extract glucose from your blood, transform it into glycogen, and store it in your liver or muscles as energy.

Insulin also forces fat cells to absorb and store energy too, in the form of fat. Yet if your insulin levels become too high, your body holds on to fat more readily, and you gain weight.

Over time, if your body produces more glucose and therefore more insulin, your cells simply stop responding to the insulin. When this happens, your blood glucose levels remain high, as your insulin regulator has just quit working.

At this point, you become a diabetic, joining the ranks of some 371 million diabetes sufferers in the world.

What’s even more troubling is that when you develop diabetes, your chances of going blind, getting cancer or having a stroke or heart attack rise, too.

Fasting can help your body regulate insulin.

Doctors have ascertained that when we fast, our body breaks down fat cells for energy. It’s these fat cells that distract insulin from its job in regulating blood glucose levels.

So fasting helps reduce fat cells and gives insulin the opportunity to work more efficiently.

Fasting is evolutionarily more “normal” and healthier for us than is eating three meals a day.

3. Fasting Can Help You Better Cope with Asthma

 Fasting can help you better cope with inflammatory diseases such as asthma and eczema.

Whether natural or synthetic, allergens are everywhere and often cause chronic inflammatory diseases such as asthma and eczema. Crucially, fasting may also help allergy sufferers. 

One in every 12 people in the United States struggles with asthma, for a total of almost 25 million people.

While fasting hasn’t been scientifically shown to be directly related to curbing inflammatory diseases like asthma, many asthma sufferers who have also fasted have reported an alleviation of symptoms as a result of their lifestyle change. 

One 44-year-old woman, for example, decided to fast to lose weight. Over the course of her fasting she not only managed to shed 14 pounds but her breathing also improved. 

Medical studies have also shown similar results. One study focused on the effects of fasting on obese asthmatics. In the experiment, ten individuals were placed on a fasting diet for eight weeks. On one day the participants could eat what they pleased, yet on the following day, they had to reduce their caloric intake to 20 percent of normal.

After two months, participants dropped an average of 18 pounds. Even more surprisingly, within just two weeks many of the participants’ asthma symptoms improved.

The researchers suggested that the improvement was related to a significant drop during the period of proteins that cause an inflammatory response in the body, such as tumor necrosis factor. As asthma is an inflammatory disease of the lungs, such a result from fasting is likely to be of benefit.

Another inflammatory condition, eczema, affects some 10 percent of the US population. Again, while there is not yet scientific proof, fasting has been cited as helping to relieve the eczema symptoms of chronic sufferers.

One woman had eczema patches all over her body, with especially irritating patches between her fingers. After starting to fast, she reported that her eczema was somewhat improved, and several patches had even disappeared.

4. Fasting Can Decrease the Chances of Developing Alzheimer

Fasting affects your brain chemistry, decreasing the chances of developing a disease like Alzheimer’s.⠀

Does becoming smarter and happier, enjoying a ripe old age and escaping degenerative illnesses like Alzheimer’s sound like the sort of life you want to live? ⠀
If so, you might want to consider incorporating fasting into your routine!⠀

The human brain is a complex machine. Its adaptability and flexibility are remarkable, yet it’s not invincible. Neurodegenerative diseases such as Alzheimer’s seriously affect the life of not only the patient but the patient’s family, too. ⠀

Dr. Mark Mattson, a professor of neuroscience at the National Institute of Aging, conducted a study to demonstrate how fasting affects the brain by genetically engineering mice to make them more vulnerable to Alzheimer’s.⠀

When the mice consumed a normal diet, by the age of one (equivalent to a middle-aged person) they started having problems with memory and learning – early signs of Alzheimer’s. Yet when mice were put on a an intermittent fasting diet, the onset of Alzheimer’s was delayed for some 20 months, or until the mice were essentially as “old” as an 80-year-old person.⠀

The mice that were fasting showed an increase in a protein known as brain-derived neurotrophic factor. This protein stimulates stem cells to grow into new nerve cells in the brain’s hippocampus – an area that is responsible for learning and memory.⠀

From an evolutionary standpoint, this chain of events is crucial. When an organism is starving, it needs increased brain power to learn quickly how it can find food to continue to survive.⠀

Interestingly, this same protein has been shown to produce antidepressant effects in rodents. In one experiment, researchers injected the protein into the brains of rats, and found that it had an effect similar to the repeated use of standard antidepressant medication.⠀

So fasting can potentially not only make us smarter and delay the onset of diseases such as Alzheimer’s but also potentially make us happier!

5. Fasting Can Potentially Prolong Your Life

Fasting intermittently can be a useful way to keep disease at bay, and scientific evidence to support this claim is growing.

One potential mechanism supporting the benefits of fasting may be the reduction in the amount of the hormone IGF-1, or insulin-like growth factor 1, in your body when you fast.

A reduction in this hormone can potentially lead to a decreased likelihood of developing cancer, as well as an extended life span.

The cells in your body naturally grow and reproduce as you take in energy in the form of food. Yet when you starve or fast, levels of IGF-1, which helps stimulate this growth, drop off, signaling a sort of “warning” to your body.

When this happens, your body abandons its normal grow-mode, instead going into repair-mode, fixing cell damage and maintaining the status quo.

But what about IGF-1?

Dr. Valter Longo of the University of Southern California’s Longevity Institute found that the individuals with Laron syndrome, a genetic mutation that results in extremely low IGF-1 levels in the body, never developed diabetes or cancer.  

Longo’s research suggests that while we may need increased levels of IGF-1 when we’re young and developing, elevated levels later in life may lead to accelerated aging or even cancer.

If you are interested in fasting, do try to invite others, like friends, family members or colleagues to join you.

Follow our instagram @behealthybeloved to create a health community together!

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