What can fasting do for me?
Le jeûne, malgré son récent regain de popularité, est une pratique qui remonte à plusieurs siècles et qui occupe une place centrale dans de nombreuses cultures et religions. Il consiste en l’abstention totale ou partielle de nourriture et de boissons pendant une période donnée, et il peut être pratiqué de diverses manières.
La durée habituelle des jeûnes varie généralement de 24 à 72 heures, tandis que le jeûne intermittent alterne entre des périodes de repas et de jeûne, pouvant durer de quelques heures à quelques jours d’affilée (lire notre article sur le jeûne intermittent).
Voyons ensemble huit de ses avantages scientifiquement prouvés.
1. Improved glycemic control
Several studies have demonstrated that fasting can improve glycemic control, offering a glimmer of hope to those at risk of diabetes. A 2023 study of 209 participants found that intermittent fasting for three days a week can reduce the risk of type 2 diabetes by increasing insulin sensitivity. This means your body can transport glucose more efficiently from your bloodstream to your cells, helping to maintain stable blood sugar levels.
In addition, research from 2022 notes that intermittent fasting and food restriction over time have been linked to reductions in risk factors associated with metabolic syndrome, a group of five factors that increase the chances of developing type 2 diabetes, heart disease and stroke.
2. Reduced inflammation
Acute inflammation is a natural response of the immune system to fight infection. However, chronic inflammation can be detrimental to health, being associated with diseases such as heart disease, cancer and rheumatoid arthritis. Fortunately, several studies have shown that fasting can significantly reduce inflammation levels. A 2022 review of 18 studies found that intermittent fasting could reduce levels of C-reactive protein, a marker of inflammation.
3. Improved heart health
Heart disease remains the leading cause of death worldwide. Fasting, when incorporated into your routine, can help reduce the risk factors associated with heart disease. Fasting every other day has been shown to reduce total cholesterol levels and other risk factors in overweight people.
Intermittent fasting for one year also proved more effective than the control group in reducing inflammation and risk factors for heart disease.
What's more, a review also revealed that it can significantly help lower blood pressure, triglyceride levels, total cholesterol and LDL (bad) cholesterol in the blood.
4. Stimulates brain function and prevents neurodegenerative disorders
Although the research is mainly based on animal studies (2018 and 2021), it has been observed that fasting can protect brain health and improve cognitive function. It may also help prevent neurodegenerative disorders such as Alzheimer's and Parkinson's disease.
5. Helps weight loss
Fasting can be an ally in weight loss by limiting caloric intake and stimulating metabolism. One study showed that it can induce more effective weight loss than continuous calorie restriction, with significant reductions in body fat.
6. Increases secretion of growth hormone
Human growth hormone is crucial for metabolism, weight loss and muscle growth. A review article has shown that fasting can naturally increase levels of this hormone.
7. Extended service life
Several animal studies have produced promising results on the potential effects of fasting on extending lifespan. A 2021 study analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of beneficial bacteria in the gut microbiome, including Christensenella species, which are linked to longevity.
The researchers also found an increase in sirtuins, proteins involved in metabolic regulation that are also associated with longevity.
Another 2021 study of older human and animal research found similar results, indicating that fasting could be effective in increasing longevity and delaying disease.
8. Cancer prevention and chemotherapy efficacy
A review published in the American Cancer Society Journal notes that intermittent fasting may be beneficial for the treatment and prevention of cancer in certain situations. It can reduce tumor growth and chemotherapy toxicity in some people.
Another test-tube and animal review suggests that fasting may reduce tumor progression and increase the efficacy of chemotherapy.
Conclusion
In summary, fasting can bring significant health benefits, including weight loss, blood sugar control, heart health, brain function and cancer prevention. Integrated with a healthy lifestyle and balanced diet, fasting can be an excellent option for improving your well-being. So why wait? Start fasting now and reap the health benefits.