Intermittent Fasting Can Help Slow Down The Aging Process

Intermittent fasting entails alternating periods of fasting and non-fasting. During the fasting period only water is usually consumed, or about 25% of the usual intake of food. A specific form of intermittent fasting is called alternate day fasting, which involves a 24 hour period of fasting and a 24 period of non-fasting.

This method of fasting is easier for many to stick to than the usual weight loss diets which requires a daily calorie intake reduction of 15-40 percent, and it has the added bonus of improving cardio health. Studies have shown that intermittent fasting does not only help people lose weight, but it can slow down the aging process.

It can also help lower the risk of conditions such as heart disease and cancer, and relieve the symptoms of chronic ailments. On this web page I will go into more detail about the beneficial effects of intermittent fasting, especially as a means to slow down the aging process.

Research by the University of Illinois in Chicago has shown that the reduction of calorie intake, especially alternate day fasting, not only helps in losing weight but has other beneficial effects as well. After an eight week period of fasting, bad cholesterol, blood fat, blood pressure and heart rate was down, which are all key risk indicators for heart disease.

Studies of the effect on intermittent fasting on animals has shown health and longevity benefits, and the same thing is true for humans.

In a study by the University of Louisiana, the effect of fasting on overweight humans with asthma was researched. After eight weeks, eight percent of body weight was lost, bad cholesterol was down, and asthma symptoms had improved significantly.

How exactly fasting works is not yet clear. It is thought that it has a positive effect on the distribution of fat throughout the body, which in turn affects levels of fatty acids and hormones called leptin, which is involved in regulating body weight and metabolism.

Fasting also influences insulin levels, body temperature and oxidative stress.

Now here is the interesting part. There is a gene which is triggered by fasting which plays a role in promoting survival by protecting cells in times of food scarcity. This gene helps repair damage done by free radicals, prevents cells from dying prematurely, and lowers inflammation.

This gene also help slow down the aging process by reducing the risk of age related health risks and diseases. It can also reduce the two markers of aging, inflammation and oxidative stress, which are primary causes of aging.

Research have shown that people who live to be 100 have lower oxidative stress levels than those who live to be 70.

As I have outlined before, intermittent fasting is a great way to lose weight, as well as for gaining other health benefits. But how should it be used? Some health experts recommend a two week period twice a year as a 'cleansing' exercise to reap the health benefits. Intermittent fasting is not that easy to maintain though, and some people may lack the discipline to benefit from it as a weight loss method.

People often think by starving themselves they can lose weight, but this is not necessarily the case. Skipping meals is not a good idea because it raises insulin sensitivity which means the body stores fat more easily. It is a natural reaction of the body to go into fat storing mode when it senses a lack of food. Therefore skipping meals is not the way to lose weight.

On the other hand, by eating many smaller meals instead of one or two big meals per day, you stand a much better chance of losing weight. This is also called the grazing method, which entails eating 5-6 small meals or snacks spread evenly throughout the day, with no single meal exceeding 600 calories and contains a little protein.

Instead of eating 2500 calories in two meals, spread it evenly throughout the day. In this way your body is using nutrition more efficiently and there is no access calories which the body stores as fat. This will not only help you to lose weight, but you will also notice and increase in energy. If you eat a big meal your body uses a lot of energy to digest food, which means less energy at your disposal.

A far as the fasting goes, a good idea would be to fast once a week where you just take in some fluids or the minimum amount of food, instead of doing alternate day fasting for two week periods. It is up to you, but this method will give you the health and longevity benefits of intermittent fasting as well.

By eating in the way I described and fasting one day a week, you will lose weight and at the same time gain the health and longevity benefits that goes with intermittent fasting.

Sources:

http://www.dailymail.co.uk/health/article-1250798/How-fasting-help-slow-ageing-process.html

http://www.marksdailyapple.com/fasting/

http://en.wikipedia.org/wiki/Intermittent_fasting