Fasting: The Mindful Path To A Healthier You.

Fasting, the deliberate abstinence from food dates back to ancient times. But in recent years, it has grown increasingly popular, not for its spiritual or cultural purposes, but for the wide-ranging health benefits it has to offer.

But is fasting truly good for our health? The answer is yes, in correlation with human evolution and supported by scientific evidence, when done appropriately, under the right condition, it offers numerous health benefits that can enhance your overall well-being.

TYPES OF FASTING

There are various types of fasting, and the type of fasting you go for should align with your resources, preferences and the results you are aiming at.

When it comes to health benefits, intermittent fasting should be considered as one of the top methods. This fasting manages weight loss, improves blood sugar control and may even prevent or reverse some diseases. Intermittent fasting involves having an eating cycle that switches between fasting and eating on a regular schedule.

Methods of intermittent fasting could be:

• 16:8 method–this means fasting for 16 hours and eating within an 8-window

• 14:10 or 12:12 methods–are often used by beginners as these are milder versions

• 5:2 method–this enables you to eat normally for 5 days, while restricting your calorie intake to 500-600 calorie meals on 2 non-consecutive days.

Other methods of fasting include:

• Alternate Day Fasting–this involves eating one day and fasting the next day. Just like 5:2it allows only about 500-600 calorie intake on fast days. It also allows the intake of calorie-free drinks like water, lemon water, coffee and herbal tea on fasting days.

• One Meal a Day (OMAD)–this involves eating just a single meal a day and is an effective method for restricting calories. But it is important to ensure that while trying this method, all nutrients needed by the body is gotten in that single meal.

• Random Meal Skipping and the Eat-Stop-Eat or 24-hour fast are also common examples.

It is important to note that while practicing any of these fasting methods, avoid over eating and consuming all the missed calories during your eating period, especially if the goal is weight loss–else no real result is achieved and you are just starving yourself.

HEALTH BENEFITS OF FASTING

IMPROVED METABOLIC HEALTH

Fasting causes insulin levels to drop, which causes the body to burn fat for energy. This increases insulin sensitivity which in-turn improves blood sugar levels crucial for reducing the risks of diabetes and other chronic health problems.

WEIGHT LOSS AND FAT REDUCTION

Naturally, fasting reduces calorie intake and encourages the body to draw energy from stored fat. This is effective particularly in reducing visceral fat, which is the harmful fat located around the internal organ. Reducing visceral fat lowers the risk of chronic diseases like heart disease.

CELLULAR REPAIR AND LONGEVITY

Fasting initiates a cell detoxification process called Autophagy. This is a self-cleaning mechanism that removes damaged or dysfunctional cells from the body. This process is linked to reduce the risk of neurodegenerative diseases, cancer and infections. It is also known to slow aging and promote longevity by increasing life span due to the benefits of cell repair.

DIGESTIVE REST AND GUT HEALTH

Fasting gives the digestive system time to rest and repair. This helps reduce bloating, improves gut motility and enhances the balance of gut bacteria which leads to better digestion and nutrient absorption.

ENHANCES BRAIN FUNCTION

It aids brain fog due to cell detoxification, it supports the growth and survival of brain cells, reduces oxidative stress and inflammation and also, enhances cognitive function, while, improving mood and gets rid of anxiety.

RISKS AND CONSIDERATIONS

Initially, as you begin fasting, you may experience minor symptoms like weakness, headaches or fatigue but with time, you get used to it. As beneficial as fasting is, it is not suitable for everyone.

For example, fasting can lead to low blood sugar levels in diabetic patients which could be dangerous. It is of utmost importance to see a doctor or seek medical supervision before embarking on this, especially older adults, adolescents, underweight and people undergoing treatments.

Additionally, pregnant or breastfeeding women, people with eating disorders and people with certain medical conditions like diabetes or blood pressure are strongly advised against fasting.

FINAL THOUGHTS

Fasting offers different methods, whether you choose intermittent or alternate fasting, and each method contributes to an overall well being for each individual. This practice provides multiple health benefits, while nurturing a healthier relationship with food.

As fasting progresses into our world in terms of wellness discussion, it highlights an opportunity for reflection and holistic health. and as each individual learns about the different types of fasting, they can make informed choices that is suitable for them and aligns with their health goals.

Enjoy the process and happy fasting!