Fasting is one of the oldest and most widely practiced health and spiritual traditions, but is it actually good for you?
Let’s look at the benefits, risks and how to do it safely.
WHAT IS FASTING?
Fasting means voluntarily going without food (and drinks) for a set period of time.
There’re different ways to fast;
– intermittent fasting: Eating only during certain hours of the day (e.g 16 hours of fasting and 8 hours of eating)
– Extended fasting: Not eating for 24 hours or more.
– Religious fasting: Done for religious purposes, like Ramadan or Lent.
HOW DOES FASTING AFFECT THE BODY?
When you fast, your body switches to ‘survival’ mode. Here’s what happens;
– Your body uses stored sugar (glycogen) for energy first.
– After a while, it burns fat, which helps with weightloss
– It triggers autophagy, which is cell repair by cleaning out old and damaged cells and replacing with new ones
– It improves insulin sensitivity
WHAT ARE THE BENEFITS OF FASTING?
1. Improves Metabolism
– Fasting lowers blood sugar and helps your body use insulin better, reducing risk of type 2 diabetes.
– It also burns fat by shifting your body to use fat for energy.
2. Supports brain health
– Fasting increases ..brain chemicals like brain-derived neurotrophic factor, which helps improve memory and focus.
It also lowers risk of Alzheimer’s and Parkinson’s disease.
3. Good for the heart
Fasting lowers bad cholesterol and improve cardiovascular markers, promoting heart health.
It also reduces inflammation which can cause heart disease.
4. During fasting, the body cleans out damaged cells and makes new ones.
This process may slow down aging and lower risk of cancer.
5. Fasting strengthens the immune system by reducing chronic inflammation.
WHAT ARE THE RISKS OF FASTING?
Fasting is beneficial, but it’s not for everyone.
– Long fasting can lead to vitamin and mineral deficiencies if you don’t eat balanced meals afterwards.
– In women, it can cause hormonal imbalance and irregular periods.
– It may increase ..cortisol hormone, leading to anxiety or mood swings.
– It may lead to overeating during the eating window, which cancels out the benefits.
– It may not be safe for pregnant women, diabetics or people with eating disorders.
WHO SHOULD’NT FAST?
– Pregnant or breast feeding mothers
– Children
– People with eating disorders
– People with chronic diseases (it should be supervised by an expert).
HOW DO YOU FAST SAFELY?
– Start small: Begin with 12 hours and slowly increase the duration
– Stay hydrated: Drink plenty water, herbal teas or black coffee during fasting
– Eat balanced meals: Break your fast with whole and nutritious meals
– Avoid overeating: Avoid binging on junk when your eating window starts
– If you feel dizzy, or unwell, stop fasting immediately
– Consult a doctor before you start fasting, especially if you deal with chronic diseases
IS FASTING WORTH IT?
Fasting is really beneficial.
Short term fasting is generally safe and helpful for healthy adults.
Long term fasting requires careful planning and supervision.
The key is to find what works for your body and pair it with a healthy lifestyle.
Have you tried fasting before?