Intermittent fasting, or IF for short, has become increasingly popular in the health community due to its numerous advantages. These include controlling blood sugar levels, safeguarding your brain and decreasing inflammation.
However, it’s essential to remember that IF isn’t suitable for everyone. Before beginning an IF plan, consult your physician.
Intermittent fasting may seem challenging at first, but over time it can provide energy and an increased sense of satiation after eating. It’s essential to give your body time to adjust and become used to the new schedule.
One advantage of time-restricted eating is that your ghrelin levels (the hormone responsible for hunger) will decrease over time. This can help with satiety, another factor influencing how much food you eat and how long you feel satisfied).
Additionally, staying hydrated during fasts is key. Drink plenty of water with added electrolytes for longer fasts.
Intermittent fasting can help reduce the need for sleep, especially for those who are already suffering from a lack of it due to diet-related reasons. It also boosts energy during the day and improves focus due to elevated levels of neuropeptide orexin, which keeps you alert and provides mental energy. Furthermore, intermittent fasting may even boost production of brain-derived neurotrophic factor which has been known to enhance memory and concentration.
Intermittent fasting has the potential to reduce inflammation in the body by activating an ancient process known as autophagy, which breaks down damaged cells that may contribute to chronic illness. Furthermore, it promotes cellular repair which may slow aging symptoms and address autoimmune disorders like arthritis.
In a study, researchers discovered that a 24-hour water-only fasting schedule increased levels of galectin-3, a cellular repair protein. It reduced blood sugar in participants similar to the effects of SGLT-2 inhibitors – medications used for treating diabetes – which are drugs prescribed to treat it.
Intermittent fasting can be an effective way to shed pounds and boost heart health. It helps regulate blood sugar levels and protect the brain too – but it’s not suitable for everyone. Before beginning any new fasting regimen, consult your doctor first as it may pose risks to those with conditions like diabetes or gallstones.
Reduced risk of cancer
Intermittent fasting is a type of time-restricted eating that reduces caloric intake for an extended period. It’s also referred to as “diet restriction” or the “fasting diet.”
Researchers have discovered that intermittent fasting improves glucose metabolism, potentially decreasing your risk for cancer and heart disease. Furthermore, it has been known to boost immune function.
Exercise can also lower your risk of obesity and diabetes, two major risk factors for cancer.
Finally, intermittent fasting has been linked to an improved quality of life for cancer patients during chemotherapy treatment. Not only does it make chemotherapy more efficient and reduce side effects like nausea, vomiting and fatigue but it can also enhance overall wellbeing.
Before beginning a fasting regimen to manage cancer, it’s essential to consult your healthcare provider first. Furthermore, fasting should not replace healthy eating habits and regular exercise – they cannot replace them.
Improved mental health
Intermittent fasting has been known to improve mental health by raising levels of brain-derived neurotrophic factor (BDNF). Additionally, it activates autophagy–a process in which your body uses to clean itself up–by helping boost levels of this protein in your brain.
BDNF encourages synaptic plasticity, or the brain’s capacity for adaptation and change. Additionally, it stimulates the production of new nerve cells.
Researchers have demonstrated that intermittent fasting, when done regularly over an extended period, can protect the brain against memory loss and cognitive decline (5). Furthermore, it has been known to slow the progression of Alzheimer’s and dementia diseases (6).
There are various reasons why this might occur, such as reduced inflammation and restored bacterial balance. Improving these factors can enhance brain functioning more efficiently, improve your mood, and provide mental clarity.