Fasting has been practiced for thousands of year. Scientists have been able, with the advancement of research, to discover many of the benefits of fasting.
Intentionally restricting calories and food over a certain period of time can induce physical, psychological and/or even spiritual changes. The impact of fasting on longevity, both in terms of quality and length of life is a growing area of research.
Types of fasting
Fasting can be defined as a deliberate restriction of food over a number of days or it may be an intermittent fast. Water-only fasting, reduced-calorie days (often 25% of the daily calorie requirements), or a mixture of both are possible.
- Intermittent fasting (IF). Alternating regular eating days with fasting days. For example, 5:2 (5 eating days and 2 non-consecutive fasting days).
- Periodic fasting (PF). A fast that lasts from 16 hours to 5 days. It is also known as long-term or prolonged fasting. Both terms are usually used for regimens longer than 24 hours.
- Water Only Fasting (WF) This type of fasting limits all calories and food except water. Waters such as sparkling water, mineral or flat water are widely accepted. Some water-only diets allow unsweetened coffee and tea.
- Time Restricted Eating. Fasting involving a daily shortened window of eating (such 8-10 hours), and a longer fasting window (such 14-16 hours).
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The goal of longevity research is to encourage a healthier, longer life. Scientists like Dr. Nir Barzilai, who studies the lives of centenarians as well as “longevity gene” research, explore these topics. Nir Barzilai is one scientist who has studied the lives of centenarians and “longevity genes”, while others, such as Dr. Valter Longo and Dr. Dr. Mark Mattson is researching ways that non-centenarians can “hack” into longer life. Rhonda Patrick PhD, and Dr. Peter Attia.
Fasting is a major topic of research, especially when it comes to factors that affect aging and longevity. Below are some of the factors that influence longevity, including cellular health and mitochondrial health.
Fasting improves autophagy
Autophagy is a natural process of the body that eliminates microorganisms and debris, as well as damaged cellular tissues. When autophagy becomes unregulated, the body accumulates damaged materials and debris and aging is accelerated.
Dr. Valter Lango and Dr. Mark Mattson report, that fasting promotes stem-cell rejuvenation, metabolic health and adaptive cellular responses. It also encourages DNA repair, and it “turns on”, or up-regulates, autophagy.
Fasting reduces inflammation and pain
In one animal study, IF was shown to improve inflammatory pathways which helped maintain brain health. Dr. Longo reported that IF was shown to reduce inflammatory cytokines like IL-6. TNFa and IL-1b.
A study from 2001 found that adults with Rheumatoid Arthritis experienced reduced pain for up to two years when they adopted a vegetarian diet and a period of fasting.
The risk of stroke and brain disease and death is reduced by fasting
In 2011, animal research showed that mice of all ages, including young and middle-aged ones, who were fed IF diets experienced less brain damage and impairments as well as stroke deaths than mice eating regular diets.
Another study from 2003 reported similar benefits and positive adaptive responses in brain tissue, including improved BDNF levels in neurodegenerative-disease mice who were alternate-day fasting compared to those on control diets.
Fasting improves metabolic function
Diabetes, cardiovascular diseases and metabolic syndrome are the leading causes of disability and rising healthcare costs, and they also affect healthspan and life expectancy of people around the world. Blood sugar levels, high blood pressure, abdominal fat, insulin resistance and other factors can influence metabolic health and disease risks.
Dr. Varady et.al. report that participants in a study following an alternate-day 8-week fasting regimen (at 25 percent of the calorie requirements on fasting day) had reduced blood pressure and other health indicators.
Research published in 2022 in the journal Nutrition confirmed similar benefits of both intermittent and periodical fasting, including reductions in body fat and belly fat. Blood sugar levels also improved.
Fasting may improve cancer treatment outcomes
The second most common cause of death in the world is cancer. Research into longevity includes a significant portion of research on cancer prevention and treatment. has been shown to be as effective in delaying cancer progression when fasting for 2 days or more. tumor growth has also been reduced.
Fasting Risks
Fasting is not recommended to those who are malnourished or have eating disorders. Wait to fast if you are feeling acutely sick until you start feeling better.
Intermittent fasting has been recognized by most experts as a generally safe practice with minimal side effects. Be prepared to experience hunger or fatigue while your body adjusts. Stop if you are feeling unwell. Fasting advocate Dr. Jason Fung MD writes : “You should not feel sick, even if you are hungry.”
Research shows that fasting can improve your health. Before you begin, discuss your intentions to fast with your doctor. This is especially important if your medication has side effects. If your doctor has not prescribed a strict regimen, it’s best to begin with an intermittent fasting schedule.
