Fasting has been associated to a variety of health benefits, including weight loss, better blood sugar control, and protection against cancer and neurological illnesses.
Fasting has recently acquired popularity, but it is a centuries-old practice in many cultures and religions.
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Fasting is commonly defined as fasting from certain or all foods and beverages for a set period of time, which is usually between 24 and 72 hours.
Intermittent fasting, on the other hand, alternates between eating and fasting intervals that might last for hours or days.
Here are eight scientifically validated health benefits of fasting:
1. Improves blood sugar control by lowering insulin resistance
Fasting may help manage blood sugar levels and minimise insulin resistance, hence minimising the risk of type 2 diabetes.
A 2023 study discovered that intermittent fasting three days per week enhanced insulin sensitivity and stabilised blood sugar levels.
While further research is needed, fasting appears to be good for metabolic health.
2. Reduces inflammation
Chronic inflammation is connected to numerous ailments, including heart disease and cancer. According to research, fasting can reduce inflammatory markers.
According to a 2022 review, intermittent fasting dramatically lowered C-reactive protein, a key inflammation marker, which could help control inflammatory disorders.
3. Promotes heart health
Fasting may improve heart health by lowering blood pressure, triglyceride, and cholesterol levels, all of which are significant risk factors for heart disease.
Studies have shown that alternate-day fasting can lower total cholesterol and reduce cardiovascular risk factors in overweight adults.
4. Improves brain function and prevents neurodegenerative diseases
Animal studies suggest that fasting improves brain health by stimulating nerve cell growth and protects against diseases such as Alzheimer’s and Parkinson’s.
While human research is still ongoing, the results look promising for cognitive performance and neuroprotection.
5. Aids Weight Loss and Increases Metabolism
Fasting can help you lose weight by lowering your calorie intake. Fasting has been found in studies to be more successful than continuous calorie restriction in terms of weight and fat loss.
Fasting also increases metabolism, which aids weight loss.
6. Increases Human Growth Hormone (HGH) levels
Fasting naturally increases HGH, a hormone that is necessary for metabolism, weight loss, and muscle strength.
Fasting has been shown in studies to greatly enhance HGH levels, which benefits muscle growth and overall metabolic health.
7. May increase longevity
According to animal study, fasting may lengthen lifespan by enhancing gut health and boosting proteins such as sirtuins, which have been related to longevity.
Although additional human study is needed, fasting has the potential to slow ageing and increase life expectancy.
8. May Prevent Cancer and Improve Chemotherapy
Early research suggests that intermittent fasting may minimise tumour growth and improve chemotherapy effectiveness.
While more research is needed, fasting may help prevent and treat cancer.