What is the long-term impact of intermittent fasting on health?
This discussion will explore the long-term effects of intermittent fasting. In my role as an obesity specialist I've seen how intermittent fasting works when done correctly. This guide is intended to give a complete overview of intermittent fasting's benefits, possible side effects and recommended practices for long-term healthy living.
Why Intermittent fasting is Important for Health
Intermittent fasting can have a number of important long-term implications on health. Intermittent fasting is not only about losing weight - it has many health benefits including better heart health, improved brain function and longer life expectancy. In a 2016 study published in JAMA Internal Medicine, people who regularly fasted were at a reduced risk for diabetes and coronary artery diseases.
As with any diet change, there are potential side effects to intermittent fasting. Some people experience headaches or fatigue during the first stages of intermittent fasting. It's important to remember that some people, like those who suffer from eating disorders, or women pregnant, are advised to avoid fasting intermittently due to the potential risks.
Start Intermittently Fasting
Listen to your body and start slow if you are considering intermittent fasting. Start by fasting shorter times and increase your duration gradually. British Journal of Nutrition recommends starting out with a 12 hour fasting period, including the sleep time.
Maintaining a healthy diet is also important during the eating window. By eating foods that are high in nutrients, you can ensure your body gets the vitamins and mineral it needs without overeating.
The Implications Of Intermittent Feasting
- Weight loss can be achieved by intermittent fasting, which creates a deficit in calories.
- Intermittent fasting can improve heart health. Studies in the American Journal of Clinical Nutrition found that it may lower blood pressure, cholesterol and other risk factors of heart disease.
- The National Institute on Aging has conducted research that suggests intermittent fasting may improve brain function. It can also protect you from neurodegenerative disease.
- Increased longevity. Animal studies show that intermittent fasting can increase lifespan in animals, but more human research is required.
- A study published in Cell Reports found that fasting can reduce inflammation, and improve overall health.
- Improved metabolic health - Intermittently fasting improves insulin sensitivity as well as other metabolic markers.
- Fasting may improve gut health. Limited research indicates that altering gut microbiota could be beneficial to gut health.
- Mental clarity Some people claim to have improved concentration during periods of fasting.
- Fasting is believed to trigger autophagy, a cellular cleaning process that could protect from disease.
- Flexible: Intermittent fasting is flexible and can be tailored according to individual schedules and preferences.
Other Tips
It's important to be mindful when you approach intermittent fasting. Listen to your body and do not push it too much. It is important to stay hydrated and eat a healthy diet when you are fasting. While intermittent fasting may help you lose weight, regular exercise is also important for the best results.
Conclusion
Intermittent fasting has several benefits for your long-term wellbeing, such as weight loss, better heart, brain, and eye health, or even increased longevity. It's crucial to start slowly, and listen to what your body needs, when you're implementing intermittent fasting. Before starting an intermittent fast, you should consult with a health professional.
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