FASTING! Would you believe it actually means going slow? At least, when it comes to eating.
Fasting is a health strategy that s been around for a VERY long time!
In fact, this eating technique has been used as far back as 5th century B.C.,
by the Greek physician Hippocrates.
So, was he on to something?
How does fasting help your health, and what does it have to do with diabetes and your heart health?
Are there potential dangers associated with this style of eating?
Can fasting improve your blood pressure?
And should you give fasting a shot?
Stick around! We re going to answer these questions, and more!
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Now, think FAST! It's time to investigate...
FASTING! CAN IT IMPROVE YOUR BLOOD PRESSURE?
Does the term "fasting" confuse you? You're not alone. This mysterious way
to space out your meals can actually be implemented in a wide variety of methods.
So Let's start with the basics:
WHAT IS FASTING?
Fasting means voluntarily abstaining from eating for a set amount of time.
Sometimes, this includes not drinking. Yet, usually,
it means you re allowed to enjoy water or tea - minus the milk or sugar!
As it happens there are several kinds of fasting protocols...
...and one of the most popular is known as INTERMITTENT FASTING.
This usually involves fasting for 16 hours,
including overnight then eating all your day s food within an
8-hour window. That's why this method is often referred to as The 16:8 Fasting Method.
But there are several other forms of fasting,
including ones centered around consuming less calories on specific days of the week.
Certain fasts even center around avoiding food for an entire 24 hour window, 1 to 2 times a week.
But you're probably wondering...
WHAT ARE THE BENEFITS OF FASTING?
1. IT AIDS BLOOD SUGAR CONTROL
Research shows that even short-term fasting can
help manage blood sugar levels in those with type 2 diabetes.
A study published by the U.S. National Library of Medicine found that most type
2 diabetic participants who tried short-term intermittent fasting routines lost weight and
lessened their insulin resistance. The study also revealed that participants who
didn't manage to lose weight still had improvements in their glucose control.
Animal tests on diabetic mice also revealed that fasting can improve
beta cell function and helped in the reconstruction of healthy gut microbiota,
both of which can work to improve blood sugar balance.
Fasting, of course, means that your body won t have
extra glucose to process during those hours when you aren't eating.
That, in turns, means that you will have less insulin released into your blood stream.
Over time, this can aid your muscle cells in becoming more sensitive to insulin.
2. IT REDUCES INFLAMMATION
Inflammation is a major contributor to chronic diseases like diabetes,
heart disease, cancer, and arthritis.
Yet, research has revealed that intermittent fasting can reduce these inflammatory markers.
A study published by Cell Press showed that intermittent fasting can lead to a decrease of
MONOCYTES, a type of white blood cell which typically indicates internal inflammation.
A separate study found that 24 hour or longer fasts
can decrease inflammation by reducing oxidative stress in cells.
Scientists note that these findings may indicate that humans simply eat
too much, too often. But these findings also mean
that fasting regularly could lower your risk of chronic diseases, including diabetes.
Now... This next one is a no-brainer...
3. IT MAY IMPROVE BRAIN FUNCTION
A 2013 study showed that laboratory mice had
improved brain structure and function after 11 months of intermittent fasting.
Scientists have also suggested that fasting may protect brain cells and
increase the generation of nerve cells - which also improves cognitive functioning.
Research has also shown that fasting may protect against
certain neurodegenerative diseases, including Parkinson's Disease and Huntington's disease.
Animal study results also suggest that intermittent fasting may slow the onset
and reduce the severity of Alzheimer's disease. And human trials showed that daily short-term
fasts significantly improved the symptoms of Alzheimer's disease in 90% of participants.
So if you want to enhance your cognition, regular fasting might just be the way.
But what if you're simply looking to drop a few pounds? Well...
4. IT CAN HELP WITH HEALTHY WEIGHT LOSS
Are you looking for the most cost-effective method for losing weight?
Undeniably, fasting reduces total caloric intake by limiting the amount of time during the day that
you can eat. Of course, by reducing the number of hours for eating, you might be able to reduce
the amount of food you eat which, in turn, might also mean that you can shrink your grocery bill.
But, beyond fattening your wallet, fasting can also work to trim your waistline!
Research published in The American Journal of Clinical Nutrition
revealed that short-term fasting has the capability to increase NOREPINEPHRINE,
a neurotransmitter which helps boost the metabolism. And this can lead to weight loss.
A 2015 scientific review also showed that subscribing to a daytime fasting routine for
3 to 6 months can decrease total body weight by 9% and can reduce body fat, specifically.
In fact, fasting has the powerful ability to help you lose weight
without losing muscle mass. And studies show that fasting can be more effective at
helping to reduce fat and maintain muscle than by simply restricting your calories.
Research shows that regular fasting increases the Human Growth Hormone,
or H.G.H., which is essential for metabolism, muscle strength, and weight loss.
Incredibly studies show that even simply fasting for 24-hours can increase levels of this needed
hormone. And, as fasting aids proper blood sugar regulation, this also optimizes levels of H.G.H.
However, doctors are quick to point out that fasting is best utilized as a means for
short-term, incremental weight loss, rather than for long-term, sustained weight loss.
But what if you're less concerned with losing weight than you are
with turning back the clock? Well, guess what?
5. IT HAS ANTI-AGING POTENTIAL
Research has shown that fasting has the potential to improve longevity and increase one's lifespan!
Recent trials revealed that rats that who fasted every second day
actually lived about 83% longer than their counterparts.
Other studies show that fasting protocols, like intermittent fasting,
can slow down the aging process via a number of means, including...
...speeding the metabolism, slowing the degredation of D.N.A.,
accelerating the the repair of D.N.A., increasing antioxidant levels, thus
decreasing oxidative damage, and reducing chronic inflammation in older adults.
It IS important to note that research looking into the link between fasting and
anti-aging has thus far only been conducted on animals. But the findings make it clear
that fasting has great potential for lengthening your lifespan.
Besides the big question: Can fasting protocols improve your blood pressure?...
We've got one extra final fasting benefit, coming up!
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Now, on to the last fasting benefit...
6. IT IMPROVES HEART HEALTH
It's no secret: Heart disease is the leading cause of death worldwide. Luckily,
research indicates that fasting may work to...
...reduce bad LDL cholesterol, decrease total cholesterol, lower triglyceride levels,
lessen inflammation, and it can reduce both blood sugar and insulin levels.
These benefits can all add up to improved heart health.
Plus, a 2020 study published in the journal Cell Metabolism found that
women who restricted their eating to a 10 hour window had reduced symptoms
of METABOLIC SYNDROME, thereby lowering their risk of a heart attack or stroke.
So, that leads us to today's big question...
CAN FASTING IMPROVE BLOOD PRESSURE?
YES!
As you might already know, high blood pressure, also known as hypertension,
is a main symptom of metabolic syndrome, and it increases your risk of a heart attack and stroke.
But now we know that fasting protocols - specifically the 16:8 Method - can aid your
heart health, help you to lose weight, improve your insulin sensitivity, and decrease arterial
inflammation. All these benefits can add up to also reduce high blood pressure!
In fact, results of a recent animal study published in B.M.C. Microbiology showed that
intermittent fasting may reduce high blood pressure by reshaping the gut microbiome.
The study showed that hypertensive animal subjects who were put on a
fasting regime produced more bile acid than animal subjects who did not fast.
Bile acid circulation actually help reduce toxic compounds and cholesterol,
as well as encourage healthy liver function.
This means that you might experience less blockages and resistance in your
arterial pathways, which can work to reduce your blood pressure.
That's powerful stuff! And, yes, it certainly appears that daytime fasts can, indeed,
improve your blood pressure, your heart-health in general, and your blood sugar control!
However, there are still precautions you should take before you begin a fasting protocol.
Fasting isn't for everyone, especially women who are pregnant or breastfeeding.
Medical professionals also recommend that fasting should not be utilized
by minors, type 1 diabetics, or those managing eating disorders. Therefore,
before you decide to try a fasting protocol, it's important to first speak with your doctor.
Meanwhile, studies do also show that
longer fasts can come with a few unwanted side effects, including...
...irritability, mood fluctuations,
fainting, hunger, decreased energy, decreased focus, and dehydration.
So, naturally, it's very important to stay HYDRATED while you fast.
It's also not a bad idea to have healthcare supervision during your initial fasts,
so trained professionals can monitor your health.
And when you eventually do break that fast, you'll definitely want to avoid
heavy and large feasts, which may work to undo the progress you've just made.
But, at the end of the day, if you are simply looking to reduce high blood pressure levels,
there are many other proven eating methods you can try,
outside of fasting. That's because weight loss, improved heart health, diabetes management, and,
yes, lower blood pressure have just as much to do with WHAT you eat.
For instance, multiple studies have demonstrated
that following the Mediterranean diet can help reduce blood pressure as well.
As this form of eating involves the consumption of more monounsaturated fats from sources like nuts,
seeds, and olive oil, it's clear that consuming modest portions of healthy protein, potassium,
and fiber, can work to lower high blood pressure.
So...
HOW CAN YOU START FASTING?
Starting slow is always best.
But first, a quick visit with your doctor is HIGHLY recommended,
so you can know if fasting is right for you. Plus, your physician can
help to outline a specific fasting plan which works for you, and your lifestyle.
For intermittent fasting, this might mean starting with a 12 hour fasting window,
and gradually working towards that 16:8 ratio.
It's also a great idea to keep a fasting journal,
so you can note how you feel throughout, and after your fast.
SO... THE VERDICT IS IN! Fasting CAN reduce high blood pressure!
And now you know, fasting protocols can also work to improve your health in wide variety of ways.
So, how do you feel about fasting? Let us know in the comment section below!
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