January 7, 2025
As many churches and religious organizations encourage fasting to start the new year, the health benefits of intermittent fasting are gaining attention locally and internationally. According to research from Johns Hopkins Medicine, intermittent fasting is not only safe but also effective in promoting health.
Intermittent fasting is an eating plan that alternates between fasting and eating on a regular schedule. This method is linked to several health benefits, including weight management and the potential to reverse certain diseases.
By extending the time between meals, the body burns through the calories from the last meal and shifts to burning stored fat.
There are various types of intermittent fasting routines, including the popular 16-hour fast, where eating is limited to an eight-hour window, and the simpler 12-hour fast.
However, experts caution that longer fasting periods of 24 to 72 hours may not offer additional benefits and could even be dangerous.
Extended fasting can trigger the body to store more fat in response to prolonged starvation.
It is also important to consult with a healthcare provider before starting intermittent fasting, particularly for individuals under 18 or those who are pregnant or breastfeeding.
Research has highlighted several benefits of intermittent fasting:
- Memory Improvement: Studies suggest that intermittent fasting can boost memory in adults.
- Heart Health: Incorporating fasting into a routine may significantly improve heart health, with evidence showing that alternate-day fasting can reduce blood pressure, cholesterol, and triglyceride levels.
- Blood Sugar Control: Fasting has been found to improve blood sugar control and reduce insulin resistance, which can lower the risk of developing type 2 diabetes. A 2023 study showed that fasting three days a week could enhance insulin sensitivity.
- Weight Loss: Intermittent fasting can be more effective in inducing weight loss than continuous calorie restriction. Fasting also appears to be particularly beneficial for reducing body fat and belly fat.
When combined with a balanced diet and healthy lifestyle, intermittent fasting can be a powerful tool for improving overall health.