Over the years, intermittent fasting (IF) has grown in popularity as more people learn of its incredible benefits. From weight loss to reduced inflammation, intermittent fasting continues to prove its effectiveness and long-term results.
In recent years, studies have found that intermittent fasting impacts longevity and the overall quality of life. Such findings make a compelling case for the effectiveness of adding such a practice into your routine.
In this post, we'll look at how intermittent fasting impacts longevity and some types of intermittent fasting you can try.
Reduces Oxidative Stress
Oxidative stress often results in different chronic diseases and ageing. It is a problem that may leave you unstable and fasten your ageing process while leading to painful health conditions.
Oxidative stress features molecules called free radicals that tend to react with and damage more beneficial molecules like DNA and protein.
When this happens, your body is left in a state where it's susceptible to diseases and early ageing.
But, intermittent fasting has been shown to improve the body's resistance to oxidative stress reducing the chances of chronic illnesses and ageing.
Promotes Weight Loss
Intermittent fasting allows you to get into a calorie deficit that helps your body to burn more fat resulting in weight loss. In addition, IF enhances hormone function that helps greatly to promote weight loss.
Restricting your food intake to certain times and leaving time for fasting lowers your insulin levels to help break down fat that your body can use as energy.
It also increases your metabolic rate, which allows you to burn more calories.
So, for people struggling with obesity and other weight problems, intermittent fasting can greatly improve their quality of life.
It will help facilitate weight loss which can then help ease any other health problems that may threaten their longevity and good health.
Protects Against Age-Related Diseases
Alzheimer's and diabetes are common in old age and come with struggles and discomfort. However, a practice like intermittent fasting has been shown to help protect against such diseases.
Studies show that intermittent fasting can delay Alzheimer's or reduce its severity by improving some of its symptoms.
An increase in insulin resistance in the body results in high blood pressure and health problems like diabetes. So, finding ways to reduce your insulin resistance will help prevent blood pressure problems.
Intermittent fasting has a great effect on insulin resistance which helps lower your blood sugar levels significantly. This helps protect you from diabetes and other related diseases that may affect you.
Autophagy is the process of cellular waste removal that often starts when we fast. First, the cells are broken down to remove dysfunctional proteins that may have built up in your cells for some time.
Fasting for autophagy protects against different diseases, including Alzheimer's and cancer. So, intermittent fasting is a great option to help initiate the metabolic pathway for cellular waste removal.
Doing this helps keep your cells healthy and keeps you protected from diseases that may affect your well-being. In turn, this contributes to your longevity and overall quality of life.
Promotes Better Heart Health
Heart problems or disease risk mainly stems from other conditions that act as risk factors for your heart health. Some of these conditions include:
- Blood pressure
- Blood sugar levels
- Inflammatory markers
- Bad cholesterol
Intermittent fasting helps reduce these risk factors, promoting better heart health. With a healthy heart, you can live a long life without constant health issues and doctor's appointments.
Types of Intermittent Fasting
Intermittent fasting comes in different types depending on what works best for you and your desired results. These types include;
- Time-restricted feeding
This option is widely adopted by people where you eat during certain periods — for instance, eating from 11 am to 5 pm and then fasting for the rest of the hours.
- Alternate day fasting
With this, you commit to fasting every other day.
- 5:2 intermittent fasting
The 5:2 approach means you fast for two days a week and continue eating as usual for the other five days.
The different types of intermittent fasting make it easy to choose the approach that suits you more. This encourages you to stay consistent and committed to your intermittent fasting journey.