Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It focuses on when you eat rather than what you eat. People use it for weight loss, better health, and improved mental clarity.
Each method has its own benefits and challenges. Pick one that fits your lifestyle and health goals.
Learn about: Current Statistics of HMPV Virus in Nepal | Health Yaad Aayo
When you fast, your growth hormone (HGH) levels rise, which helps with fat loss and muscle growth. At the same time, your insulin levels drop, making it easier for your body to access stored fat. Fasting helps your cells repair themselves by removing old or damaged proteins through a process called autophagy. It can also affect genes that help you live longer and protect against diseases.
Research on intermittent fasting and heart disease shows mixed results. In the short term, it may lead to more weight loss compared to regular calorie cutting, but its long-term effects might not be as beneficial. Some potential benefits of intermittent fasting include lowering "bad" LDL cholesterol and improving the body's response to insulin, which helps control blood sugar. Since both high LDL cholesterol and high blood sugar are risk factors for heart disease, intermittent fasting could be helpful for heart health.
Intermittent fasting does not directly cause heart disease, but its effects vary. It may improve cholesterol, blood sugar, and weight in the short term, that benefits heart health. However, restrictive eating windows (e.g., 8 hours or less) have been linked to increased cardiovascular death risk, especially in individuals with pre-existing heart conditions.
The American Heart Association released a news statement on the link between 8-hour time-restricted eating and an increased risk of cardiovascular death. In the study, researchers found that eating within an 8-hour window or less increased the risk of dying from cardiovascular disease by 91%. People with heart disease or cancer had a higher risk of cardiovascular death. For those with existing cardiovascular disease, eating between 8 and 10 hours per day had a 66% higher risk of dying from heart disease or stroke. Side effects of fasting may include headaches, mood swings, and dizziness, but the long-term effects are still unclear. Experts say these findings need more research.
Methods like 16:8 fasting (eating in an 8-hour window and fasting for 16 hours) may improve blood pressure, blood sugar, and cholesterol in the short term. But eating in windows shorter than 8 hours daily could be risky, especially for people with heart conditions. Further studies on intermittent fasting and heart disease are necessary to fully understand its long-term impact.
Intermittent fasting may not be safe for everyone. People with heart conditions or cancer should avoid it, as it could be risky. It's also not recommended for those with eating disorders, pregnant or breastfeeding women, or people who take diabetes medication. Those with a history of low blood sugar should consult a doctor before trying fasting, as it could affect their health.
Intermittent fasting may offer benefits like weight loss, improved insulin sensitivity, and better cholesterol levels, but its effects on heart disease are still unclear. While it can help with blood sugar and cholesterol in the short term, its long-term effects are still being studied. Those with heart disease, cancer, eating disorders, or who are pregnant, breastfeeding, or on diabetes medication should avoid intermittent fasting or consult a doctor first. It's important to choose a fasting method that fits your health needs and lifestyle.