Health benefits of Intermittent Fasting
Used primarily as an aid to weight loss – with good justification – research now shows intermittent fasting can also produce a whole host of other health benefits. But first, how best to employ it . . .
Plenty has been written about the ways to do intermittent fasting to achieve weight loss. There are several approaches, some people prefer to fast for a 16 hour stretch that includes the night hours, and then confine meals the next day to an eight hour window, such as 9 a.m. to 5 p.m., or breaking the fast with a ‘brunch’ at 11 or 12 midday, and not eating after 7 p.m. Others like to severely restrict calorie intake on two days a week, whilst eating normally on the other days.
Your timing is important because skipping breakfast can be problematic if you have a physically active morning ahead of you. Likewise severely restricting calorie intake for a whole day may induce headaches and therefore impact concentration, which is not ideal on a work day. But as long as you choose your timing of the fasting period prudently, research has shown that in addition to weight loss, the occasionally fast can switch on all sorts of longevity genes and result in a reduction of markers of inflammation.
Inflammation
Inflammation is definitely a sit up and take note word in the world of nutrition and Functional Medicine. Inflammation is a natural and necessary response by the immune system, to infection, injury, or disease, and you wouldn’t be able to heal without the process of inflammation. However, because inflammation gets switched on and stays on, with many chronic health conditions, and its persistence over the long-term can be damaging, lowering inflammation is not surprisingly a therapeutic goal of Nutritional Therapy. Chronic inflammation can often be the downstream result of various lifestyle or dietary choices.
These may include exposure to irritants and chemicals your body struggles to eliminate; it may result from a high intake of alcohol; certain foods like trans-fats, sugar and refined processed carbs; medications; chronic stress; and gut microbial imbalance. These can all cause inflammation but are known as modifiable lifestyle factors, because they are within our power to change and reverse them.
Different types of Inflammation
Inflammation can manifest in various tissues as a result of autoimmune attack, and from chronic infections. A buildup of cholesterol and other substances in your arteries (called plaques or atherosclerosis) can set off an inflammatory response. Neuroinflammation is a well established pathology in Alzheimer’s, resulting in brain dysfunction and neuronal cell death, but inflammation is not confined to the brain tissue of its sufferers, who often present with elevated peripheral inflammatory markers too.
Nutritional Therapists are fortunate to have in their toolbox several proven anti-inflammatories: omega-3 fatty acids, ginger, the curcumin extract from the turmeric root, and an obsession with vegetables, which are all anti-inflammatory, especially when used in conjunction with intermittent fasting.
The many benefits of intermittent fasting:
- Decreases inflammation.
- Decreases blood triglycerides.
- Decreases appetite.
- Improves blood sugar.
- Improves blood pressure.
- Improves gut health.
- Improves immune system.
- Improves concentration.
- Improves sleep quality.
- Decreases signs of aging.
- Reduces weight.
So this weekend, choose a 24 hour period and aim to have 16 hours (with no food) between the end of supper one day, and the next day’s breakfast. ‘Break the fast’ with a large, healthy brunch (it must contain protein) around 11am, (the full English is ideal), then with maybe a small nutritious snack in the afternoon, aim for a slap-up dinner 7 hours later (with protein, fats and lots of vegetables). If you managed to minimise refined carbohydrates too, you’ve earnt a gold star! Fluids can be consumed, water, tea and coffee, but they must not contain milk or sugar.
If work makes intermittent fasting too challenging, try to ensure the majority of your calories are taken before it’s dark and at least three hours before bedtime. Definitely avoid night-time snacking, as it commonly involves low-nutrient snack foods which can spike blood sugars and ultimately lead to excess calories and poorly controlled blood sugar.
Intermittent fasting is not advised for:
- People who are pregnant or nursing.
- People who are malnourished.
- People with hypoglycaemia.
- People with certain chronic diseases.
- Children.
Menstruating, pre-menopausal females, should be cautious, too, as fasting can affect hormones. Consider using electrolyte drinks (powders, tablets or water enhanced with electrolytes), as they can aid in decreasing some of the negative side effects of fasting, like lightheadedness, fatigue and decreased blood pressure.
Also, keep in mind that your medication regimen may be affected by fasting. Talk to your healthcare provider before you make any changes to the times you take your medications. Consider booking in to discuss how best to implement intermittent fasting tailored to your individual lifestyle.
