Fasting Can Have An Impact On The Mind And Body

Unlike most diets, the practice of fasting is about when you eat rather than what you eat. Studies show that occasional fasting has lead to weight loss and improvements in blood pressure, cholesterol and blood sugars.

Fasting causes insulin levels to drop down low enough and long enough for fat to burn off. As the body exhausts its sugar stores, it starts burning fat. Types of fasting include intermittent fasting, alternate-day fasting, and prolonged fasting. Everyone’s body is different , and intermittent fasting may not be the best option for everyone. While fasting may offer short-term benefits, its long-term impact on overall health and sustainable wellness is questionable. It’s best to consult with a doctor and find a health and fitness program that works best for you . While some support it, many health experts like Tanisha Hicks , holistic health coach and founder of Nutrify, are opposed to restrictive practices.

“I do not recommend any form of fasting,” Hicks said. “Instead, I advocate for a balanced approach to eating that respects hunger cues, promotes regular meals with nutrient-dense foods, and supports overall well-being.”

If you are interested in fasting, before you try it out, here’s what to know about its possible impact on the mind and body.

Potential Benefits on the Mind

Fasting can lead temporarily to a sharper mind. When it comes to brain health, fasting is said to increase cognitive function, learning, memory and alertness. It can also help optimize the brain’s resistance to stress.

Studies show that it also boosts working memory in animals and verbal memory in adult humans . It also can help protect organs from chronic diseases, like age-related neurodegenerative disorders.

Potential Benefits for the Body

Some of the physical health benefits of fasting is a leaner body, potential weight loss and improved insulin sensitivity. Hicks emphasized that it is not the only way to achieve these results. You can achieve these same benefits through a sustainable and healthy lifestyle that prioritizes balanced nutrition, adequate hydration and regular movement.

Enhances Heart Health

Studies show that intermittent fasting can lead to improved heart health and blood pressure . Various studies have found that alternate-day fasting can reduce levels of total cholesterol, blood pressure and several risk factors for heart disease.

Increases Weight Loss

Since you are eating less, it makes sense that you will lose weight. Intermittent fasting has proven to improve physical performance and help maintain muscle mass while losing fat.

Reduces Inflammation

Chronic inflammation can seriously affect your health. If left unchecked for too long, it can cause damage to healthy cells, tissues and organs, or cause internal scarring. Studies show intermittent fasting can also significantly reduce levels of C-reactive protein, a marker of inflammation.

Promotes Blood Sugar Control

Intermittent fasting has also been known to positively impact Type 2 diabetes and obesity. Fasting lowers levels of glucose, and with proper supervision by doctors, a person might be able to reverse the need for insulin therapy.

Possible Negative Effects

It is important to know that fasting can have various negative effects, particularly for those with underlying health conditions or certain demographics. These effects may include fatigue, irritability, nutrient deficiencies and disruptions in metabolic function.

“I strongly advise against embarking on any regimen, especially without proper guidance and consideration of individual health needs,” Hicks said. “Instead, focus on intuitive eating practices that honor your body’s natural hunger and fullness cues.”

Hicks also explained that it can exacerbate disordered eating patterns and promote an unhealthy relationship with food and body image. This goes against holistic health principles focused on nourishing the body and mind.

Fasting can initially lead to decreased mental clarity, concentration issues and mood swings due to fluctuations in blood sugar levels and nutrient intake. While some individuals may report improved mental focus once they adapt, these effects are often temporary.

It is important to consider whether the positive cognitive results outweigh the potential risks and negative impacts on mental health. This is especially true for those prone to anxiety or stress-related disorders.

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