By Mosope Ososanya. Freelance Health Writer and DLHA volunteer. With medical review and editorial support by the DLHA Team
Some examples of time-restricted practice of Intermittent fasting.
As much as healthy food is essential for growth and well-being, abstaining from food can also benefit health.
Fasting is a common practice among Africans. Several Africans fast for different reasons, including weight loss, religious purposes, etc
Intermittent Fasting is the most practised type of fasting among Africans. Intermittent Fasting involves going on for a particular period of the day without food. Several studies have shown that intermittent Fasting can impact health in profound ways (1,2). Fasting can help the brain, the heart, the blood sugar, and the entire well-being.
This article explains the benefits of intermittent fasting and the science behind them and how to maximise these benefits safely.
Intermittent Fasting can be done in several ways depending on personal preference and health status. Some common methods of intermittent fasting include:
This requires a person to fast for specific hours during the day. It may be a 12-hour fast or the lean-gain diet (16:8 diet), where a person fasts for 16 hours with an 8-hour eating window
During Ramadan, Muslims fast from dusk till dawn. This is a time-restricted intermittent fasting method. Workers and students on low budget also practice time-restricted intermittent fasting.
This method involves reducing your calorie intake twice a week and eating normally during the remaining five days. It is often called the 5:2 diet.
A person abstains from food totally for a whole day. It is also called the “eat-stop-eat-diet.” The person can take low-calorie fluids like water during this method of fasting.
This method of fasting is done every other day. The person usually alternates between periods of eating and fasting. Typically, it involves eating normally on one day and then significantly reducing calorie intake or fasting on the next day.
This is a 20-hour fast with a 4-hour eating window, where the person takes only fruits and vegetables during the fast. The warrior diet is usually long-term and should be practised after consulting a health professional.
Fasting is the body's self-cleansing method. It puts the body in a factory reset mode as it were. During a fast, the body has a longer time to repair Itself.
Here are some health benefits of fasting
Fasting boosts metabolism. When a person fasts, glucose, which is the body's source of energy, drops. Low glucose level causes fat cells to release fat, which is converted to ketone by the liver; the body now uses ketone as its energy source instead of glucose.
Fasting may have a positive impact on one's energy levels (3,4). While some people may initially experience a reduced energy level, others have reported feeling increased energy levels.
Increased energy level happens when the person adapts to fasting, and the body utilises stored energy (ketone) properly.
Increased energy levels can also result from a reduction in ghrelin hormone. Ghrelin is often referred to as the hunger hormone. At the start of a fast, the ghrelin level increases, this explains the feeling of intense hunger when you fast. However, when you fast for a longer time, the body adapts, and the ghrelin level decreases and suppresses appetite, making it easier to fast for more extended periods. The person usually experiences increased energy levels accompanied by mental clarity and improved focus during fasting.
However, it is essential to recognize that ghrelin levels may fluctuate during fasting, and individual responses to fasting may differ and depend on factors like hydration, sleep quality, and overall health status.
Studies have shown that fasting may improve cognitive function and brain health. (5)
Although studies on human samples are limited in showing the relationship between fasting and brain function, several animal studies have shown that fasting reduces the risk of certain neurological diseases, including dementia, epilepsy, multiple sclerosis, Parkinson's disease, and stroke. (6,7)
Fasting causes a metabolic switch and makes ketone the primary source of energy. An animal study found that ketone helps produce Brain-Derived Neurotrophic Factor (BDNF), a chemical that creates new brain cells. It also helps in memory and cognitive performance and protects the cells from oxidative stress. (8)
A 2013 study on mice suggests that intermittent fasting aids better learning and memory compared to feeding on a high-fat diet or a regular diet. (5)
Another 2023 study suggests that calorie-restricted fasting is associated with reduced accumulation of beta-amyloid, a key indicator of Alzheimer's disease. The study also showed that fasting changes connections between brain cells in the hippocampus, a brain region involved in memory and learning, leading to improved cognitive function. (9)
Several studies have shown that fasting increases one's lifespan, slows down ageing and enhances physical performance (10)
Fasting aids longevity through cellular repair using autophagy. Autophagy is a process where cells clean up and recycle their components( 11). This process helps to revitalise the cells and tissues and helps the well-being of a person, which promotes longevity.
Fasting also enhances longevity by reducing inflammation and oxidative stress in the body. These have been linked to various chronic diseases that can reduce ones lifespan. A comprehensive review conducted in healthy individuals before and after Ramadan fasting showed that fasting slightly reduced inflammation and oxidative stress in these people, contributing to a longer lifespan.(12)
Fasting may improve stress resistance (13) and activate genes responsible for DNA repair and antioxidant defense, which could promote longevity in individuals (14)
Fasting is beneficial to vascular health by improving blood pressure and cholesterol levels. Several studies have associated intermittent fasting with reduced chances of obesity, high blood pressure, and diabetes, which are the most significant risk factors for heart diseases. (15)
One study found that alternate-day fasting in adults may reduce blood pressure and low-density lipoprotein cholesterol (LDL), the bad cholesterol (16), and also the total cholesterol in the body.
Inflammation is a significant cause of heart disease, including heart attack and stroke. Fasting may reduce inflammation by increasing the production of arachidonic acid in the blood, a chemical that prevents inflammation (17).
However, a recent study showed that the 16:8 method of fasting increases the risk of cardiovascular death. (18) This indicates that more studies may be required to know the most effective method of intermittent fasting and the categories of people who can maximise the cardiovascular benefits of intermittent fasting.
Diabetes is a disease condition where the body cannot regulate the blood sugar level due to a lack of insulin (type 1) or insulin resistance (type 2). Insulin regulates the amount of glucose (sugar) in the blood.
Fasting is beneficial in preventing diabetes. Research conducted on healthy adults showed that fasting reduces the risks of type 2 diabetes, including metabolic syndrome (19), by making the body more sensitive to insulin.(20)
Another study conducted on adults with diabetes also found that fasting improved insulin resistance.(21)
However, experts advise that a person with diabetes should approach fasting with extreme caution because certain complications may arise from fasting with type 2 diabetes.
When you deprive yourself of food, your blood sugar level drops naturally. For people with diabetes who may be using medications that reduce the blood sugar level, fasting may lead to hypoglycemia, a condition where the blood sugar level is low.
A diabetic patient should consult a medical professional to monitor their blood sugar level closely and adjust medications to fit in appropriately before and during fasting.
Regardless, more research is needed to identify other potential risks and benefits of fasting with type 2 diabetes.
Studies have shown that fasting may be beneficial in cancer prevention and treatment.
Fasting reduces several risk factors for cancer, including obesity. Obesity is a significant risk factor for cancer. Managing weight is vital for cancer patients, and intermittent fasting is a powerful tool.(22)
Fasting reduces the blood sugar level, which makes it difficult for cancer cells to multiply.
Research shows that fasting helps in chemotherapy by making the cancerous cells more sensitive to cancer treatment and protecting the other cells. (23)
Studies have shown that fasting promotes the production of stem cells, which regenerates the immune system and aids faster recovery. (24)
However, experts advise against fasting, particularly for individuals in advanced stages of cancer, especially if they suffer from cachexia, a condition characterised by weight and skeletal mass loss.
Research conducted to investigate the impact and safety of fasting on patients undergoing cancer treatment advises that patients actively undergoing chemotherapy should not fast, except if it is part of a clinical trial. (22)
Weight loss happens when a person loses more calories than they gain. Fasting for weight loss is the most common reason people practise intermittent fasting.
During a fast, the body breaks down stored fat to produce energy because the body doesn't have enough glucose for fuel. This increased metabolism makes weight loss easier.
A study showed that an alternate day fast where people ate only 25% of their regular calorie intake on non-fasting days led to weight loss. (25) Another study showed that intermediate fasting can help reduce belly fat. (26)
Fasting causes your insulin level to drop and human growth hormone to rise, increasing the rate at which fat is burned in the body, leading to weight loss.
Studies also show that fasting and exercising together is a more effective way to lose weight than either. (27) People who exercise in a fasting state burn 70% more fat than those who exercise alone. (28)
However, a person who intends to fast and exercise should practise safety measures like staying hydrated always and engaging in less strenuous exercises.
Some contrary studies have shown that fasting for weight loss may be short-term, as subjects who fasted lost weight but regained it as they usually ate. This study indicates that people who fast for weight loss should maintain healthy habits to maintain the weight loss.
A person can maximise the health benefits of fasting only if they fast the proper way.
For starters, It's best to begin with a short fast. If you plan on going on a longer fast, consult your doctor. Longer fast have been associated with conditions like fatigue, dehydration, lack of focus, and mood changes
Here are some tips to fast safely:
Fasting is beneficial; however, not everyone should fast. Fasting may lead to adverse health issues for some people.
Fasting may not be safe for:
Intermittent fasting offers many health benefits, including weight loss, cancer and diabetes prevention, and improved brain and heart health. If you're looking to prolong your lifespan, you should definitely give fasting a trial.
Fasting has gained fame worldwide and holds particular promise for Africans seeking to enhance their well-being.
As research continues to uncover the science behind the health benefits of intermittent fasting, you should explore this practice as a viable tool for promoting health and vitality by intentionally incorporating intermittent fasting into your feeding routines.
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Management of Tupe 2 Diabetes in Nigeria
Published: April 15, 2024
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