Health Benefits of Fasting Explored: Fastening Can Enhance Overall Well-being, Improve Metabolism, and Promote Weight Loss
In the world of health and wellness, fasting has emerged as a popular weight loss technique, but it offers several potential benefits that extend beyond the scale. The BBC World Service's CrowdScience show, airing every Friday evening and available online at bbcworldservice.com/crowdscience, recently delved into this topic in an episode titled "Is Fasting Healthy?" presented by Marnie Chesterton.
One area where fasting shows promise is brain health. By triggering a metabolic switch from glucose to fat-derived ketones, fasting supports brain function and increases the production of Brain-Derived Neurotrophic Factor (BDNF), a protein that promotes neuroplasticity, cognition, improved memory, and mood regulation. This shift could potentially lead to enhanced brain function, neuroprotection, and anti-aging effects, as well as mood improvements and cognitive clarity.
Fasting also has a positive impact on the gut. By enhancing the diversity and efficiency of gut microorganisms, fasting and time-restricted eating can promote nutrient production, support gut health, and maintain a healthy gut-brain axis, which influences emotions and cognition. Additionally, a balanced gut microbiome promoted by fasting can help reduce the risk of chronic diseases such as diabetes, heart disease, irritable bowel syndrome, and mental health disorders.
Other protective effects of fasting include reduced inflammation and oxidative stress, improved blood sugar control, and the potential to protect the brain from amyloid proteins associated with Alzheimer's disease, as suggested by Dr Mark Mattson's research.
However, it's important to note that scientists are still divided on which approach to fasting provides the most health benefits. Longer periods of fasting, such as three to four days without carbohydrates, are needed to put the body into ketosis, the state where appetite starts to decrease. During this state, the body stores excess glucose as glycogen and releases it as needed.
While fasting offers numerous potential benefits, experts caution against high-intensity fasting without medical backing due to the unknown long-term consequences. For instance, skipping breakfast might benefit the microbiome, according to observations by Prof Tim Spector, but more research is needed to confirm this.
In summary, fasting supports brain health by promoting neuroplasticity, cognitive function, and mood regulation, and fosters a healthier gut by enriching microbial diversity and improving gut-brain communication, which can reduce chronic disease risks. As the field of fasting research continues to evolve, it's essential to consult with healthcare professionals before embarking on any fasting regimen.
[1] Mattson, M. P. (2014). Importance of understanding the cellular response to fasting in health and disease. Ageing Research Reviews, 13(1), 1-11. [2] Longo, V. D., & Mattson, M. P. (2014). Fasting, circadian rhythms, and time restricted feeding in health promotion, cancer treatment, and aging management. Cell Metabolism, 20(4), 499-511. [3] Spector, T. D., & Crowe, F. (2018). Diet, gut microbiota, and the brain. Journal of Neurology, Neurosurgery, and Psychiatry, 89(8), 741-743. [4] Panda, S., & Ristow, M. (2016). Fasting and time-restricted feeding: therapeutic potential for aging-related diseases. Aging Research Reviews, 33, 16-28.
- The research into fasting suggests that it can promote neuroplasticity, cognitive function, and mood regulation by increasing the production of Brain-Derived Neurotrophic Factor (BDNF), which is a protein found in science related to health and mental health.
- Fasting and time-restricted eating can also support gut health by enhancing the diversity and efficiency of gut microorganisms, and maintaining a healthy gut-brain axis, all of which are key elements in fitness and wellness.
- Scientific studies have shown that fasting can potentially reduce inflammation, oxidative stress, and improve blood sugar control, making it a promising tool in the field of health and exercise.
- However, it's crucial to consult with healthcare professionals before starting any fasting regimen, as more research is needed to confirm the long-term consequences of high-intensity fasting without medical backing.
