Practitioners of Islam consider the
lunar month of Ramadan to be holy.
Ramadan lasts 29 or 30 days, depending on the sighting of the moon, and during
this time Muslims fast. They go without food and water from dawn to sunset,
with fasting in the
Middle Eastern region typically lasting 14-15 hours.
Generally speaking, this can be described as intermittent fasting, and it is
associated with many health benefits.
اضافة اعلان
What is intermittent
fasting?
Intermittent fasting is an
eating plan by which you go through periods of
not eating in order to reap certain health benefits. Although intermittent
fasting is typically defined as 16-24 hours without eating, 24 hours or longer
without food is generally not recommended, as it can have more negative
impacts.
Although
Muslims fast during Ramadan for religious
purposes, from a physiological standpoint it can be considered as intermittent
fasting. For those who fast for non-religious purposes, a 16:8 fasting regimen
tends to be the most common; 16:8 describes the ratio of time spent fasting and
eating respectively, where 16 hours are spent fasting and 8 hours are spent
eating normally. For those who are looking to fast for health purposes, a 5:2
regimen may also be beneficial. A 5:2 regimen describes 5 days of eating
normally and 2 days where you limit yourself to a single 500-600 calorie meal.
Intermittent fasting and changes in the body
Our bodies are well equipped to go periods of time without food. Our
bodies have several mechanisms in place that help them survive extended periods
without food. It is because of these mechanisms that intermittent fasting comes
with numerous health benefits.
The main changes
that occur in the body during intermittent fasting happen in
hormones, cells,
and gene expression. Hormones are the body’s chemical messengers that help
regulate many vital aspects of life, such as metabolism, growth, and
development. One such hormone is insulin, which is important for regulating blood
sugar levels in the body. During intermittent fasting, the level of insulin in
the body significantly decreases. On the other hand, the HGH (human growth
hormone) may increase dramatically. Intermittent fasting also changes certain
functions in cells, primarily in terms of how the cells repair themselves.
During fasting, processes which induce certain repair functions, such as
removing waste material, are increased. Lastly, intermittent fasting may also
play a role in gene expression. Changes in gene expression improve factors
relating to longevity and regulation of certain diseases.
Intermittent fasting
and weight loss
One of the more obvious health benefits of fasting is weight loss. During
periods without food, your body undergoes a process known as ketosis. Normally
when we eat our body takes
carbohydrates and converts them into sugar, which is
used as a source of fuel that keeps the body functioning. Leftover sugar is
often converted into fat to be used as a fuel source during periods without food.
When the body enters ketosis during long periods
without carbohydrates, such as during intermittent fasting, the body uses its
fat stores as an alternate fuel source. The burning of fat and weight loss are
further facilitated by the changes in hormones. The decrease in insulin,
increase in HGH, and increase in norepinephrine (a naturally occurring chemical
in the body that acts as both a stress hormone and as a neurotransmitter) help
increase the breakdown of body fat and increases the metabolic rate.
In order to
effectively lose weight, metabolism needs to be in deficit. This can happen by
limiting intake or by increasing your metabolic rate. With intermittent
fasting, you limit intake and increase metabolic rate, making it an extremely
effective tool for weight loss.
Weight loss alone is associated with many
health benefits since maintaining a healthy weight can greatly reduce the risk
of many diseases.
Intermittent fasting
and diabetes
Type 2 diabetes mellitus
(T2DM) is characterized by insulin insensitivity. Insulin reduces the amount of
sugar in the blood; in those with T2DM, insulin is being produced, but the body
does not react the way it should.
Prediabetes is defined as having a
higher-than-normal blood sugar level, but not yet high enough to be considered
T2DM.
A 2014 study on
prediabetic individuals found that blood sugar was reduced by 3-6 percent over
an 8-12 week period of intermittent fasting. Intermittent fasting may also help
improve insulin sensitivity. Intermittent fasting seems to have the greatest
benefit in those who are at risk of diabetes, but researchers are still
assessing the benefits for those with T2DM.
People with T2DM
who wish to fast for religious or other purposes should exercise caution.
Generally there should be no concern fasting during
Ramadan as long as you have
spoken to your doctor to have your medication adjusted.
Intermittent fasting
and heart health
Diseases of the heart account for the most deaths worldwide, and the risk
factors associated with
heart disease are multifactorial. Research into the
benefits of intermittent fasting on the heart is still ongoing, but animal
studies are looking promising. Intermittent fasting has been shown to help
improve risk factors of heart disease such as blood sugar, blood pressure,
blood cholesterol and
triglycerides, and inflammatory markers.
Intermittent fasting
and cancer
Cancer is a disease characterized by uncontrolled cell growth and
regulation. One cause of cancer is known as oxidative stress. As a normal part
of human metabolism, unstable molecules known as free radicals are produced.
Oxidative stress is an imbalance of free radicals and antioxidants (molecules
that counteract free radicals). These free radicals tend to interact with other
important molecules and damage them. If a free radical damages the DNA, cancer
may occur.
Studies seem to
indicate that intermittent fasting may enhance the body’s resistance to
oxidative stress. There is also evidence that intermittent fasting may help
reduce the various side effects brought on by chemotherapy in cancer patients.
Intermittent fasting
and brain health
Many of the factors that benefit the body also benefit the brain.
Reduction in oxidative stress, inflammatory markers,
blood sugar levels, and
insulin resistance are important for the brain. There are also benefits
specific to the brain. Several animal studies have shown intermittent fasting
may cause neurogenesis, which is the formation of new nerve cells known as
neurons that can benefit overall brain function and potentially protect against
damage caused by strokes.
Intermittent
fasting can also increase the levels of a hormone known as brain-derived
neurotrophic factor (BDNF). Deficiencies in BDNF have been associated with many
conditions, including depression. Intermittent fasting is also being assessed
as a possible preventive measure for neurodegenerative diseases. Although
research is still in its early stages, animal testing has shown that
intermittent fasting may delay the onset of diseases such as
Alzheimer’s, Parkinson’s,
and Huntington’s.
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