top 10 science-backed health benefits of intermittent fasting

top 10 science-backed health benefits of intermittent fasting

intermittent fasting (if) has surged in popularity, and for good reason. its simplicity sets it apart from complex diets focused on specific nutrient intakes. but what exactly is if, and why has it captured the attention of health enthusiasts and researchers alike?

what is intermittent fasting?

intermittent fasting is an eating pattern that cycles between periods of fasting and eating. it's not just about what you eat, but also about when you eat. 

who should try intermittent fasting?

while if can be beneficial for many, it's not suitable for everyone. the ideal age to start is between 18-25 years. however, it's generally not recommended for:

- pregnant women

- lactating women

- individuals with certain health conditions, including eating disorders

always consult with a healthcare professional before starting any new diet regimen.

the top 10 benefits of intermittent fasting

1. significant weight loss

if can lead to weight loss by:

- reducing overall calorie intake

- creating a caloric deficit

- enhancing fat burning through increased norepinephrine levels

2. improved blood glucose control

for those with type 2 diabetes or at risk:

- if can lower fasting blood sugar levels by up to 5.6%

- increases insulin sensitivity for more efficient glucose use

3. reduced inflammation

fasting has been shown to:

- decrease proinflammatory cells, especially monocytes

- potentially reduce the risk of inflammatory conditions like arthritis, alzheimer's, and parkinson's disease

4. better heart health

if may improve cardiovascular health by:

- reducing total cholesterol, ldl (bad) cholesterol, and triglycerides

- increasing hdl (good) cholesterol

- promoting the breakdown of fatty acids into ketone bodies

5. boosted metabolism

during fasting periods:

- the body shifts from using glucose to using stored fat as its primary energy source

- ketones are produced, serving as an alternative fuel for the brain

6. regulation of menstrual cycles

for women with pcos:

- if may help balance hormones

- improves blood glucose levels and metabolic flexibility

7. enhanced brain function

fasting may support cognitive health by:

- promoting the production of brain-derived neurotrophic factor (bdnf)

- supporting neuron growth and cognitive function

8. cellular repair

if triggers autophagy, a process where:

- cells remove damaged components

- cellular regeneration occurs

- potentially reducing the risk of cancer and age-related diseases

9. improved hormone balance

fasting can positively impact human growth hormone (hgh) by:

- lowering insulin levels

- increasing cortisol and adrenaline secretion

- enhancing fat utilization and energy production

10. positive impact on gut health

if may improve gut health by:

- enhancing gut barrier function

- allowing for cellular repair of the gut lining

- reducing chronic inflammation associated with various health conditions

conclusion

intermittent fasting offers a range of potential health benefits, from weight loss to improved cellular health. however, it's essential to approach if with caution and under professional guidance. as research continues to unfold, if remains a promising tool in the quest for better health and longevity.

remember, the key to any successful health regimen is consistency and listening to your body. if you're considering intermittent fasting, start slowly and adjust as needed to find what works best for you.

if you want to know more about intermittent fasting and have queries if if is suitable for you and what you should consume during the eating window, ayurveda and nutrition science experts at làvi can help you and provide personalized guidance to support your health journey. you can schedule a free consultation at - https://www.lavi.one/book-schedule

reference:

1. https://www.longdom.org/open-access/exploring-the-association-between-intermittent-fasting-and-womens-health-108483.html#14 

2. https://www.sciencedirect.com/science/article/abs/pii/s0002939422002550

3. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc9946909/