Fasting has been linked to various health benefits, including weight loss, improved blood sugar regulation, and protection against conditions like cancer and neurodegenerative diseases.
Although fasting has recently gained popularity, it is a practice rooted in centuries of tradition across many cultures and religions.
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Fasting typically involves abstaining from certain or all foods and drinks for a specific duration, often lasting 24–72 hours.
Intermittent fasting, however, alternates between periods of eating and fasting, ranging from hours to days.
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Here are eight science-backed health benefits of fasting:
1. Improves Blood Sugar Control by Reducing Insulin Resistance
Fasting may help regulate blood sugar levels and reduce insulin resistance, lowering the risk of type 2 diabetes.
A 2023 study found that intermittent fasting three days per week improved insulin sensitivity and stabilized blood sugar levels.
While additional studies are needed, fasting appears beneficial for metabolic health.
2. Reduces Inflammation
Chronic inflammation is linked to many diseases, such as heart disease and cancer. Research shows fasting may lower inflammation markers.
A 2022 review revealed that intermittent fasting significantly reduced C-reactive protein, a key inflammation marker, potentially helping manage inflammatory conditions.
3. Supports Heart Health
Fasting may enhance heart health by lowering blood pressure, triglycerides, and cholesterol levels, which are major risk factors for heart disease.
Studies show that alternate-day fasting can decrease total cholesterol and improve cardiovascular risk factors in people with overweight.
4. Enhances Brain Function and Prevents Neurodegenerative Diseases
Animal studies suggest fasting boosts brain health by encouraging the growth of nerve cells and protecting against conditions like Alzheimer’s and Parkinson’s.
While human research is still ongoing, the findings are promising for cognitive function and neuroprotection.
5. Aids Weight Loss and Boosts Metabolism
By reducing calorie intake, fasting can promote weight loss. Research has shown that fasting can reduce body weight and fat, sometimes more effectively than continuous calorie restriction.
Fasting also helps increase metabolism, further supporting weight loss.
6. Increases Human Growth Hormone (HGH) Levels
Fasting naturally boosts HGH, a hormone essential for metabolism, weight loss, and muscle strength.
Studies indicate fasting can increase HGH levels significantly, benefiting muscle growth and overall metabolic health.
7. May Extend Longevity
Animal research suggests fasting may extend lifespan by improving gut health and increasing proteins like sirtuins, which are linked to longevity.
Although more human research is needed, fasting shows potential in delaying aging and increasing life expectancy.
8. May Help Prevent Cancer and Enhance Chemotherapy
Early studies show intermittent fasting may reduce tumor growth and enhance chemotherapy effectiveness.
While more research is required, fasting may play a role in cancer prevention and treatment.
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