Surprising Benefits of 24-Hour Fasting: The Latest Research
A 24-hour can fast help you lose weight, improve your health, boost your immune system, and potentially prevent some forms of cancer.
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Fasting has become an increasingly popular health trend in recent years, with many people turning to this practice for various reasons.
Some people fast for religious or spiritual reasons, while others do so for its potential health benefits….
In this newsletter, we will explore the top benefits of a 24-hour fast and discuss the scientific research behind each one.
Weight Loss: When you fast, your body is forced to use its stored fat for energy, which can lead to weight loss. This is because fasting causes your body to enter a state of ketosis, in which it burns fat for fuel instead of carbohydrates. In a study published in the Journal of Nutritional Science and Vitaminology, researchers found that alternate-day fasting resulted in significant weight loss in obese individuals.
Improve Heart Health: Some studies have shown that fasting can help lower blood pressure, reduce levels of "bad" LDL cholesterol, and improve overall cardiovascular health. In a study published in the American Heart Association, researchers found that alternate-day fasting led to significant reductions in blood pressure in participants with hypertension.
Improve Brain Health: Some research has suggested that fasting can improve cognitive function, including memory and mental clarity. This may be due to the fact that fasting can increase the production of a protein called brain-derived neurotrophic factor (BDNF), which plays a role in the growth and development of nerve cells. In a study published in the Journal Cell Metabolism, researchers found that intermittent fasting increased BDNF production and improved cognitive function in mice.
Strengthen the Immune System: Some research has suggested that fasting can improve the function of the immune system, making it better able to fight off infections and diseases. This may be due to the fact that fasting can help reduce inflammation in the body, which is a contributing factor to many diseases. In a study published by MIT biologists, researchers found that fasting improved the immune response in mice, and improved stem cells’ ability to regenerate.
Longevity: There is a growing body of scientific research that suggests that fasting, or reducing calorie intake, can increase lifespan and delay the onset of age-related diseases. One of the mechanisms by which fasting may increase lifespan is through the activation of cellular stress response pathways, which can protect cells against damage and promote cell repair and regeneration. A study published in the Journal Aging Cell found that alternate-day fasting, where individuals eat normally one day and fast the next, may increase lifespan and protect against age-related diseases in mice. The researchers found that the mice that were on the alternate-day fasting diet lived longer and had a lower incidence of age-related diseases such as cancer and diabetes compared to the mice that were not on the diet.
May Help in Preventing Cancer: Animal and test-tube studies indicate that fasting may benefit the treatment and prevention of cancer. In fact, one rat study found that alternate-day fasting helped block tumor formation (NCBI, Healthline). Similarly, a test-tube study showed that exposing cancer cells to several cycles of fasting was as effective as chemotherapy in delaying tumor growth and increased the effectiveness of chemotherapy drugs on cancer formation (NCBI, Healthline). Unfortunately, most research is limited to the effects of fasting on cancer formation in animals and cells.
How to do a 24-Hour Fast correctly:
Choose a time to start your fast. I have found fasting from dinner to dinner to be the easiest way to do a 24-hour fast, but plenty of people like going from breakfast to breakfast as well.
Drink plenty of water to stay hydrated and try to keep yourself busy. Typically, only water is allowed, but some 24-hour fasts do allow for black coffee and other non-caloric beverages.
After 24 hours, break your fast with a small, light meal. Gradually increase the size and complexity of your meals.
Listen to your body and adjust your eating as needed.
Always talk to your doctor before starting a new diet or fasting regimen.
Conclusion
In conclusion, fasting has many potential benefits, including weight loss, improved heart health, improved brain function, boosted immunity, and anti-aging effects.
While more research is needed to understand the effects of fasting fully, the available evidence suggests that it may be a valuable tool for improving overall health and wellness.