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Fasting promotes health, longevity

America is considered by many throughout the world to be the land of plenty, dare I say, even excess. This may be evidenced by the size of a typical entrée at a European restaurant compared to an American establishment. A concept in nutrition, which is as old as the Neanderthals, is back in vogue and getting a lot of press for its health benefits. The feast and famine cycle of dietary intake was normal for thousands of years. Consequently, that is what our bodies are built for. Evolution has taught our bodies that periods of deprivation are to be expected.

Numerous studies have suggested that intermittent fasting can be good for us. It helps reset your body to use fat as its primary fuel, and mounting evidence confirms that when your body becomes adapted to burning fat instead of sugar, you dramatically reduce your risk of chronic disease. Not only do people see improvements in heart health, blood pressure and cholesterol, with occasional periods of food intake reduction, but even in their insulin sensitivity. Many studies seem to indicate that fasting may reduce the risk of diabetes amongst those at greater risk for the condition.

During fasting, the body is unable to get its energy from the foods consumed, it dips into glucose that is stored in the liver and muscles, but once this is used up, fat is turned to as a primary energy source. Obviously, this appeals to those desiring weight loss. You will end up taking in fewer calories (unless you compensate by eating much more during the other meals). In addition, short-term fasting increases your metabolic rate by roughly 8%, helping you burn even more calories. This “schedule” of dietary consumption works on both ends of the calorie equation: fewer calories consumed, and more calories burned (due to an increased metabolic rate).

This shift in fat burning has a number of other important effects. When you’re in constant “feast mode,” meaning that you are eating 3 full meals a day, and snacking once or twice a day, your body actually forgoes much of its natural “repair and rejuvenation programming”. When fasting, your body initiates repair processes for damaged cells, such as removing waste material from cells. It also decreases the accumulation of free radicals in the cell, substances that can degrade our cells. An increase in human growth hormone, which also slows the aging process, is another way in which fasting increases longevity. Fasting seems to be associated with greater longevity, and a reduction in the harmful effects of aging and disease.

As mentioned previously, intermittent fasting can reduce the body’s sensitivity to insulin, thus lowering your risk of type 2 diabetes. This is of tremendous importance, given our society’s current epidemic of diabetes. Studies reveal a significant reduction in blood sugar levels associated with occasional fasting. Other benefits appear to include cancer prevention, improved brain function, and in the prevention of Alzheimer’s. Some studies also indicate that it produces an increase in nerve cell growth.

A starvation diet promotes both weight loss and greater longevity in animal studies, but is not very appealing to most humans. The latest research shows that you can get most if not all of the same benefits of severe calorie restriction through intermittent fasting, i.e. an eating schedule in which you feast on some days, and dramatically cut calories on others. The 5:2 plan, in which 500 calories or less are consumed two days per week, has become increasingly popular, and much more attainable.

Certainly, there are those who should not attempt such a plan (although some degree of calorie restriction is important for all). Those who are underweight, hypoglycemic or insulin dependent, should not attempt such a diet, nor those who are pregnant or lactating. And consulting your physician before attempting this is always a good idea. Individuals with certain hormonal problems should refrain from this type of calorie restriction, but it appears, from all the evidence available, that this is a means of promoting true health and longevity for most of us. And it doesn’t require any pills or new equipment; just a “healthy” dose of will power.

Dr. Conway McLean is a physician practicing foot and ankle medicine in the Upper Peninsula, with an upcoming expansion to the Hancock-Houghton area. McLean has lectured internationally on wound care and surgery, being board certified in surgery, orthotic therapy and wound care. He has a sub-specialty in foot-ankle orthotics. Dr. McLean welcomes subject requests for future articles at drcmclean@outlook.com.

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