8 Health Benefits of Fasting - Diet & Weight

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8 Health Benefits of Fasting

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Fasting is required for Hindu and Muslims to observe religious orders. There are a number of health benefits of fasting that have emerged from studies over time. Also, research on this subject is still ongoing and through research, many more health benefits of fasting are expected to be discovered.

This article discusses the 8 health benefits of fasting in detail. Also, keep reading till the end to know what foods to eat to get the full health benefits of fasting.

Control of blood sugar levels

When body cells become less sensitive to insulin hormone, it is called insulin resistance. Fasting reduces insulin resistance. That is, the risk of type-2 diabetes is greatly reduced. (Hossain, 2023)

Patients with diabetes can fast and it will bring various health benefits. However, in this case, the doctor’s instructions should be followed.

Cure inflammation

Many beneficial bacteria live in the stomach (gut). As a result of fasting, their number increases a lot. And such bacteria play a very important role in healing inflammation.

Health Benefits of Fasting

Fasting accelerates the autophagy process. Autophagy removes waste products produced in cells, which is very important for keeping cells healthy. The practice of fasting helps in longevity.

Blood pressure control

High blood pressure is a very common problem that interferes with normal life and increases the risk of developing heart disease. For example: heart attack and stroke. Studies have shown that fasting plays a role in controlling high blood pressure. (Burjeel Hospital, 2022)

Health Benefits of Fasting

Everyone knows that sleep problems increase blood pressure. Fasting also plays a role in controlling high blood pressure by relieving sleep problems.

Cholesterol control

The main enemy of the heart is cholesterol. If the level of harmful cholesterol in the blood is high, the risk of heart disease increases. Fasting helps in controlling harmful cholesterol levels in the blood. So it can be safely said that fasting plays an important role in keeping the heart healthy.

Increase brain performance

Fasting increases the production of some beneficial chemicals in the brain that help keep brain cells healthy.

Especially the levels of NGF (nerve growth factor) and BDNF (brain-derived neurotrophic factor) increase. As a result, the memory is good and the ability to learn increases a lot.

Fasting may be beneficial in preventing age-related brain disease (Alzheimer’s disease). This disease causes memory loss. Fasting also has a role in reducing the risk of Parkinson’s disease (nervous system disease).

Weight control

Excess body weight increases the risk of developing various complex diseases. For example: heart disease, cancer, diabetes etc. Fasting plays an important role in reducing excess body weight.

The fasting means not eating for a long time. During this time, calories are produced by breaking down the accumulated fat in the body to meet the caloric needs of the body. As a result of which the body weight decreases.

Health Benefits of Fasting

Fasting also teaches appetite control. So for those who are overweight, fasting will be very beneficial for weight loss.

Cancer prevention

In most cases, cancer is seen as a fatal disease. Cancer treatment is also very expensive. So prevention of cancer is the best way.

Fasting plays an important role in cancer prevention. There are also benefits of fasting during cancer treatment. However, cancer patients must follow the doctor’s advice regarding fasting.

Increases immunity

The body’s immune system has many roles to play in healthy living. Because of, a strong immune system helps to fight germs and stay healthy.

Fasting plays a very important role in strengthening the immune system of the body. Fasting greatly reduces the tendency to get sick easily.

Proper eating habits of fasting

  1. Adhering to a proper diet is essential to reap the health benefits of fasting. Most of the foods (fried foods) that are eaten during Ramadan in our country are not beneficial for health, but have harmful effects.
  2. Adequate amount of water should be consumed during Sehri and Iftar. But it is better not to eat fruit juice and syrup mixed with sugar. The habit of drinking tea and coffee should be reduced. Soft drinks should be completely avoided.
  3. It is better if you eat less protein food in Sehri. Because eating more protein food increases thirst during the day. Eat fruits and vegetables. It is good to eat a lot of salad.
  4. During fasting, many eat large amounts of food at Sehri and Iftar, which is not at all healthy. One should not overeat at night as one should not eat during the whole day.

What is water fasting

Fasting has been practiced for centuries, and one popular form is water fasting. This involves abstaining from all food and consuming only water for a specific period. Unlike other fasting methods, water fasting allows the body to enter a state of ketosis, where it burns stored fat for energy. During this process, the body undergoes various metabolic changes that contribute to numerous health benefits. One key advantage is autophagy, a cellular cleaning process that removes damaged cells and promotes cellular regeneration.

Water fasting also enhances insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of type 2 diabetes. Additionally, it can promote cardiovascular health by lowering blood pressure and improving lipid profiles. While the idea of abstaining from food may seem daunting, proponents of water fasting argue that it provides a reset for the body, supporting overall well-being and promoting long-term health. It’s crucial, however, to approach water fasting with caution, consulting with healthcare professionals and ensuring it aligns with individual health goals.

Health benefits of fasting for 24 hours

The concept of abstaining from food for a continuous 24-hour period has gained significant attention for its potential health benefits. Delving into the practice, the health benefits of fasting for 24 hours extend beyond weight management, tapping into the intricate workings of our body’s cellular mechanisms. During this fasting window, the body enters a state of ketosis, a metabolic state where it primarily relies on stored fat for energy. This not only aids in weight loss but also triggers a cascade of cellular repair processes, promoting longevity and overall well-being.

Additionally, the 24-hour fasting period stimulates autophagy, a cellular recycling process that clears out damaged cells and enhances cellular regeneration. Research suggests that intermittent fasting of this duration may improve insulin sensitivity, regulate blood sugar levels, and reduce inflammation, thereby contributing to the prevention of chronic diseases like diabetes and heart conditions. While the prospect of abstaining from food for a day may seem challenging, the potential health dividends make it a compelling avenue to explore for those seeking holistic well-being through mindful dietary practices.

Last word

Besides the religious importance of fasting, there are many health benefits. Don’t forget to eat healthy food at before and after fasting to reap the health benefits of fasting. Don’t it first food in this time.

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