Latest research on fasting: health benefits of intermittent & extended fasting for physical & mental wellbeing

Are you interested in improving your health and wellbeing? Consider fasting - a practice that involves restricting your food intake for a certain period. The latest research has shown that fasting, whether intermittent or continuous, can have numerous benefits for both physical and mental health.

Intermittent fasting involves limiting food intake to certain periods, while continuous fasting involves longer periods of restricted food intake. Both types of fasting have been found to have numerous benefits, including

Weight loss

Fasting can lead to weight loss by reducing caloric intake and boosting metabolism. One study found that a 24-hour fast led to a 0.5-1.5% decrease in body weight.

Improved heart health

Fasting can lower blood pressure, reduce cholesterol levels, and improve insulin sensitivity, which are all important factors for heart health. In fact, one study found that continuous fasting for 12 months led to a significant reduction in blood pressure levels.

Reduced inflammation

Chronic inflammation is linked to many health issues, including diabetes, heart disease, and cancer. Fasting has been shown to reduce inflammation markers in the body, potentially lowering the risk of these conditions. One study found that continuous fasting for 24 hours led to a 50% reduction in inflammation markers.

Improved brain function

Fasting can increase the production of a protein called brain-derived neurotrophic factor (BDNF), which is important for brain health and function. Fasting has also been shown to increase the growth of new nerve cells in the brain. One study found that continuous fasting for 72 hours led to a significant increase in BDNF levels in the brain.

Reduced risk of chronic diseases

Fasting has been shown to reduce the risk of many chronic diseases, including heart disease, diabetes, and cancer. One study found that continuous fasting for just one day a week led to a 40% reduction in the risk of heart disease.

While fasting can have many benefits, it may not be appropriate for everyone, especially those with certain medical conditions or who are pregnant or breastfeeding. Be sure to speak with your healthcare provider before starting any fasting regimen.

Fasting whether intermittent or continuous can have numerous benefits for physical and mental health. These benefits include weight loss, improved heart health, reduced inflammation, improved brain function, and a reduced risk of chronic diseases. If you're interested in fasting, be sure to do your research and consult with a healthcare provider to determine if it's a safe and appropriate option for you.

References:

Patterson RE, Laughlin GA, Sears DD, et al. Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics. 2015;115(8):1203-1212.

Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review. Am J Clin Nutr. 2015;102(2):464-470.

An Y, Xu W, Donnelly J, et al. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake. Proc Natl Acad Sci USA. 2017;114(40):E8284-E8293.

Duan W, Mattson MP. Dietary Restriction and 2-Deoxyglucose Administration Improve Behavioral Outcome and Reduce Degeneration of Dopaminergic Neurons in Models of Parkinson's Disease. J Neurosci Res. 1999;57(2):195-206.