Intermittent Fasting Can Be Effective But Not For Everyone
Intermittent Fasting Can Be Effective But Not For Everyone. The health benefits of intermittent fasting have made it one of the buzziest diets around. But not everyone can benefit from it.
It’s important to note that you should never fast if you have diabetes, are underweight or have a history of eating disorders. It’s also important to keep in mind that you need to be hydrated, even when you’re fasting.
Weight Loss
Intermittent fasting, or IF, is a common eating plan that alternates periods of going without food (fasting) with meals. It can be effective for weight loss, but not for everyone.
For example, it’s not a good idea for people with low blood sugar because a drop in blood sugar can lead to dangerous symptoms like shakiness, heart palpitations and fatigue. It’s also not a good idea for pregnant women, people who have eating disorders or those with severe obesity.
Several different approaches to intermittent fasting exist, including alternate day fasting, the 5:2 diet and time-restricted feeding. Those that more naturally restrict calories through longer or more often fasting, such as alternate day fasting, will promote greater weight loss than time-restricted eating.
While fasting can be effective for weight loss, it’s still important to eat a balanced diet with lots of fruits, vegetables, whole grains, low-fat dairy and lean protein. Eating healthy isn’t always easy, and many people don’t make the effort to do so.
Immune System Strength
Whether you’re fighting an infection or just trying to stay healthy, it’s important to remember that your immune system is the body’s primary defense against viruses and bacteria.
In addition to maintaining a healthy diet and regular exercise, there are a few other lifestyle practices that can help boost your immunity. They include getting adequate sleep, washing your hands frequently and thoroughly, avoiding sick folks, and staying up to date with recommended vaccines.
However, a recent study published in Science suggests that prolonged fasts may impair your immune system. Using mice, researchers found that when they stopped eating, the number of monocytes – a type of white blood cell that fights infection and recruits other cells to treat injury – plummeted.
Cardiovascular Health
Intermittent fasting, or a diet based on intermittent regulated periods of eating and fasting, can be effective for cardiovascular health. It has been shown to improve obesity, hypertension, dyslipidemia and diabetes.
The exact mechanisms remain to be determined, but these dietary patterns can potentially exert their effects through multiple pathways including reducing oxidative stress, optimization of circadian rhythms and inducing ketogenesis.
In addition to its weight loss benefits, the practice also lowers cholesterol and triglycerides. It increases high-density lipoprotein, or HDL, which is known to be heart-protective.
However, it’s important to note that intermittent fasting is not for everyone and should only be used in conjunction with other lifestyle changes. It’s also not safe for people with certain conditions or undergoing medical treatment, such as patients who are taking antihypertensive drugs or have diabetes or heart failure.
Mental Health
In addition to promoting weight loss and improved metabolic health, intermittent fasting can also have positive effects on mental health. Studies are accumulating that show fasting can reduce depression and anxiety, as well as increase positive mood and improve cognitive performance.
Intermittent fasting is a natural practice that humans have been using for thousands of years. Ancient hunter-gatherers, who often had to forage in harsh environments where they couldn’t find food, evolved to be able to go without food for long periods of time.
When you fast, your body goes into autophagy mode — a self-cleaning process that clears out old cells and recycles new ones. This is important for your brain, because it helps to detoxify the system and clean up any excess junk that builds up during the day.
Research shows that fasting can also improve oxidative stress, which has been linked to mental health issues like Alzheimer’s disease. This helps to reduce inflammation, improve cognitive performance and increase resilience against future adversity.
