Fasting is a practice that dates back millennia and plays a key part in many cultures and religions. It includes cycling between eating and fasting periods, extending from a few hours at a time. Fasting has many significant effects on human health, including weight loss, and enhanced control of blood sugar, heart health, brain function, and cancer prevention.
Here are 7 great effects of fasting on human health.
1. May Enhance Heart Health
Heart disease is the world’s leading cause of death, responsible for about 31.5% of fatalities worldwide . One of the most efficient ways to decrease your risk of heart disease is to change your diet and lifestyle. Study has observed effects of fasting on heart health. The study shows that eight weeks of alternate-day fasting decreased bad cholesterol and blood triglycerides by 25% to 32% . Another study of 110 obese people shows that fasting reduced blood pressure and blood triglyceride levels .
According to studies, alternate-day fasting reduced bad cholesterol and blood triglycerides by 25% to 32%. Fasting can also lower blood pressure and levels of the obesity-causing hormone Liposuction Factor (LF).
2. Boosts Weight Loss and Metabolism
Many people use fasting as an effective weight loss tool. Abstaining from all foods and drinks should reduce your overall calorie intake, which could lead to weight loss. Study has also discovered that short-term fasting may increase metabolism by increasing concentrations of the norepinephrine neurotransmitters, which may increase weight loss .
One study shows that fasting can reduce body weight by up to 9% over 12-24 weeks . Another study discovered that intermittent fasting over 12 weeks was as efficient as regular calorie limitation, which can cause weight loss . The study shows that restriction of calories is efficient in fat loss while maintaining muscle at the same time .
Abstinence from all foods and beverages should lower overall calorie consumption, potentially leading to weight loss. Fasting for a short period may boost metabolism by raising norepinephrine neurotransmitter concentrations.
3. Stimulates Blood Sugar Control
Fasting can enhance insulin sensitivity, which can be helpful for those at risk of diabetes. In reality, one study in 10 people with type 2 diabetes showed that short-term intermittent fasting considerably reduced blood sugar levels . Another study discovered that both intermittent fasting and alternative-day fasting had the similar effects as restricting the calories to reduce sugar in the blood .
Reducing insulin resistance can improve the sensitivity of your body to insulin, making it more efficient in transporting glucose from your bloodstream to your cells. This can help maintain your blood sugar stable, preventing spikes in your blood sugar levels.
Fasting can improve insulin sensitivity, which is beneficial for people at risk of diabetes. Reducing insulin resistance can enhance your body’s sensitivity to insulin.
4. May Boost Brain Function
They have conducted most of fasting studies on brain function in animals. Animal study shows that both brain function and brain structure increased by practicing intermittent fasting for 11 months . Animal studies have also documented fasting to protect brain health and boost nerve cell production to help improve cognitive function , .
Fasting may help in relieving inflammation, it can also help in preventing neurodegenerative disorders. According to some animal studies , , fasting can protect you from conditions such as Alzheimer’s and Parkinson’s diseases. However, to test the effects of fasting on human brain function, we need more studies to draw conclusion.
Fasting may aid in the relief of inflammation and the prevention of neurodegenerative disorders. According to certain animal studies, fasting can protect you against diseases like Alzheimer’s and Parkinson’s.
5. Reduces Chronic Inflammation
Study shows that chronic inflammation is a risk factor for many permanent diseases, such as heart disease, cancer, and rheumatoid arthritis . Fasting may have remarkable effects on inflammation and contribute to improve overall health. One study of 50 healthy people showed that intermittent fasting reduced inflammatory markers . Another small study found the same impact when people fasted for one month, 12 hours a day .
Fasting may have significant anti-inflammatory effects and help to improve overall health. In one study of 50 healthy persons, they found intermittent fasting to lower inflammatory markers.
6. Increases Growth Hormone
Human growth hormone (HGH) is a protein hormone key to many functions in the body. According to some studies , , , , growth hormone involves development, metabolism, weight loss, and muscle strength. Several studies have discovered that fasting can boost levels of HGH. One study of 11 healthy adults showed a significant increase in HGH during 24 hours of fasting . Fasting can also help maintain blood sugar and insulin throughout the day. This can further optimize the levels of HGH .
Several studies have found that fasting can increase HGH levels. Fasting can also help keep blood sugar and insulin levels stable throughout the day.
7. Can Aid in Cancer Prevention
Animal and test-tube studies show that fating could be helpful in the prevention of cancer. One animal study discovered that fasting helped prevent the development of tumors . Unfortunately, most studies are limited to animals . Despite these promising results, we need further studies to ensure the effects of fasting on cancer.
Fasting may aid in the prevention of cancer. Some animal studies show it can slow the growth of cancer tumors.
There are many kinds of fasting that suit almost every lifestyle, from water fasting to intermittent fasting and calorie restriction. If combined with a nutritious diet, you can benefit your health by integrating fasting into your routine.
Suggested article: 5 most effective intermittent fasting methods
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