Introduction – Intermittent Fasting
Intermittent fasting has been popular around the world in recent years, not only as a weight loss strategy but it has other numerous health benefits.
Intermittent fasting has resulted in numerous health benefits like improved metabolic health, improvement in brain function, reducing blood sugar levels.
Intermittent fasting has transformed many lives. In today’s post, we will discuss 30 unique and remarkable benefits of intermittent fasting which are experienced by individuals and backed up by scientific studies.
Top 20 Benefits of Intermittent Fasting
- Weight Loss and Improved Body Composition
The intermittent fasting method has been widely accepted for its ability to lose weight by burning fat cells and preserving muscle mass. Intermittent fasting shows its effect on visceral fat i.e. it reduces the fat which is stored around the viscera – internal organs in the human body.
Various studies have also described the benefits of intermittent fasting and how effectively it helps in reducing body weight.
- Improve Insulin Sensitivity
Multiple studies have shown that intermittent fasting improves insulin sensitivity and helps cells of the body to uptake glucose effectively.
By improving insulin sensitivity, intermittent fasting can prevent type 2 diabetes mellitus and help in regulating blood sugar levels.
- Enhanced Cellular Repair and Autophagy
Intermittent fasting promotes the autophagy in the human body i.e. it removes the dead cells from the body and helps to generate new cells.
By this process, intermittent fasting improves cellular health and this process has been seen to improve a person’s longevity, and decrease age-related disease, cancer, etc.
- Reduced Inflammation
Intermittent fasting reduces the inflammation with the help of reduction in inflammation markers such as C-reactive protein and interleukin – 6 etc.
By reducing inflammation overall health of the individual improves and disease decreases.
- Boosted Metabolic Health
Intermittent fasting helps in improving metabolic health by enhancing mitochondrial function and increasing in metabolic rate of the human body. Intermittent fasting helps to burn calories and produce ketones, which serve as the source of energy during the time of fasting.
Intermittent fasting also prevents metabolic disorders like obesity, metabolic syndrome, and fatty liver.
- Lowered Blood Pressure and Cholesterol Levels
Two of the very significant risk factors for heart disease are High blood pressure and increase cholesterol levels. Intermittent fasting shows an effect upon both factors. It helps in reducing blood pressure and cholesterol levels.
Thus, indirectly intermittent fasting helps in preventing heart disease and stroke.
- Enhanced Brain Function and Neuroprotection
Intermittent fasting improves cognitive function by an increase in the production of brain-derived neurotrophic factor (BDNF).
BDNF is a protein required for the growth of nerve cells and their proper functioning. Intermittent fasting reduces the risk of age-related neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.
Intermittent fasting also helps in sharpens memory, focus, and overall brain health.
- Improved Mood and Mental Well-being
Intermittent fasting helps in the release of endorphins i.e. feel-good hormone which improves the mood of an individual and reduces the mental health problems such as anxiety and depression.
Intermittent fasting also promotes the production of serotonin and BDNF which regulate mood and emotions. Intermittent fasting helps to lead to a good mood and positive mental health.
- Increased Energy Levels
Many people believe that fasting leads to generalized body weakness, fatigue, and myalgia, in contrast, people who are doing intermittent fasting feel an increase in their energy level.
This may be due to their body adaptations to use stored body fat to produce energy during the fasting period.
Intermittent fasting provides a stable energy level, while energy due to food shows a spike pattern.
- Regulated Appetite and Reduced Cravings
Intermittent fasting helps to reduce cravings for junk and fast food, and it regulates the appetite of the individual. As appetite is regulated, weight and obesity start decreasing and get regulated. In the end, individuals start feeling more energetic, and healthier from within.
- Enhanced Gut Health and Digestion
Intermittent fasting provides sufficient time to repair and rejuvenate the intestine which improves the digestive system and gut health of the human body. Fasting promotes the growth of good bacteria present in the human intestine which in turn helps in improving digestion, nutrient absorption, and immune function.
12. Improved Sleep Quality
Good sleep is necessary for the health and well-being of the person. Intermittent fasting improves the sleep quality and its duration as well as circadian rhythm which promotes a healthy sleep-wake cycle.
Fasting also promotes the melatonin hormone production which helps in regulating sleep.
- Enhanced Exercise Performance
Intermittent fasting improves endurance and enhances performance during exercise. Due to fasting body uses fat cells as a source of energy and helps in losing weight faster.
Fasting promotes the release of growth hormone which is necessary for muscle growth and its repair.
- Protection against Chronic Diseases
Intermittent fasting reduces the risk of various chronic diseases such as heart disease, stroke, cancer, diabetes, hypertension, and neurogenerative disease like Alzheimer’s.
It also improves the health and outcome of the individual who is already suffering from the above-mentioned chronic diseases.
- Hormonal Balance
Hormonal balance is very important to lead a healthy life, especially among females. Intermittent fasting regulates the hormone level in the human body. The most common hormones which are regulated by fasting are insulin, leptin, ghrelin, and adiponectin.
Fasting also helps women who are suffering from irregular menstrual cycles in regulating it.
- Reduced Risk of Heart Disease
Heart-related diseases are one of the most death-causing factors worldwide. There are several risk factors that contribute to heart disease. Intermittent fasting helps in reducing those risk factor and decrease the chances of heart disease.
It helps reduce weight, lowers blood sugar levels, improves cholesterol levels, and reduces inflammation. All these factors help in reducing the risk of heart-related diseases and help in improving cardiovascular function.
- Protection Against Cancer
Intermittent Fasting helps against cancer development and its progression. Studies have shown a person who is fasting can inhibit tumor growth, which increases the effectiveness of treatment for cancer and helps in reducing the side effects of chemotherapy.
Intermittent fasting helps in reducing oxidative stress and inflammation which helps in preventing the initiation of cancer.
- Improved Fertility and Reproduction Health
Infertility is a significant concern among many couples and there can be various factors affecting reproductive health. Intermittent fasting helps in improving fertility by regulating hormones, reducing insulin resistance, improving menstrual regularity, and reducing weight.
Couples who practice intermittent fasting get to increase the production of brain chemicals that influence reproductive function such as gonadotropin-releasing hormone(GnRH).
- Anti-Aging Effects
Oxidative stress is one of the major contributors to aging. Intermittent fasting helps in repairing cellular mechanisms and prevents oxidative stress which helps is slowing down the aging process and promotes longevity.
Many studies have claimed the benefits and potential of intermittent fasting to reduce aging effects.
- Promotes Mental Clarity and Focus
Intermittent fasting is a powerful tool for improving mental health, and increasing focus ability, productivity, and mental performance.
Individuals have claimed to enhance mental clarity and increase focus during fasting periods.
When the body is fasting, it burns the fat cells to supply energy for regulating the body and brain function. The body produces ketones from the stored fat cells which act as a fuel and improve cognitive function by reducing brain fog and eliminating the energy crashes.
Conclusion
Intermittent fasting offers numerous health benefits to individuals apart from weight loss. However, it is important to note intermittent fasting is not suitable for everyone.
You should consult your healthcare expert before trying intermittent fasting. Pregnant women and breastfeeding women should avoid intermittent fasting. Also, people who are associated with another disease should consult a medical advisor before starting
Q1. Is intermittent fasting suitable for everyone?
Ans. No, Intermittent fasting is not suitable and safe for everyone. Persons with certain medical conditions or specific dietary needs should not practice intermittent fasting without consulting a health care expert.
Q2. Can intermittent fasting help with weight loss?
Ans. Yes, Intermittent fasting helps in losing weight if you are in a calorie deficit. Fasting helps in burning stored fat cells which helps in losing weight and reducing belly fat.