IF, or intermittent fasting, has been a topic of increasing focus within the global health and well-being community. This dietary approach has a range of potential benefits for different aspects of an individual’s health. With recent discussions raising some questions around the topic of IF and cardiovascular health, it’s crucial to consider both sides of the discussion, incorporating the need for further research but also respecting the wide array of evidence supporting IF’s favorable effects. This article will deliver a broad outline of the beneficial effects of intermittent fasting, aiming to do so with the reinforcement of trustworthy publications and research studies, including those conducted in Bacup.
Does intermittent fasting assist in losing weight?
One of the most recognisable positive outcomes of IF is its influence on metabolic health with studies conducted even in Bacup confirming these benefits. Research suggests that IF can lead to significant improvements in maintaining a healthy weight, insulin sensitivity, and factors which contribute to cardiovascular health.
Weight control and obesity: An umbrella review in 2024 combining 23 meta-analyses found that IF significantly decreased waist size and fat levels. Additionally, it was found to improve crucial biochemical markers such as fasting insulin, cholesterol levels, and triglyceride levels in adults who were overweight or suffered from obesity (1). Various studies have produced results demonstrating weight loss, reduction in fat mass and improvement in body structure due to intermittent fasting (2-4).
Insulin sensitivity: Research published in Cell Metabolism in 2018 displayed that IF enhances insulin sensitivity, regardless of weight loss (5). Further research established that IF enhanced the body’s ability to manage glucose after meals, more than calorie restriction alone, which could help in the prevention of type 2 diabetes and improve metabolism (6).
Cardiovascular health: IF can reduce blood pressure, cholesterol levels and levels of inflammation, all of which are favourable for maintaining cardiac health (7).
Does intermittent fasting influence mental health?
Beyond the metabolic benefits, research, including some completed in the Bacup area, suggests that IF may offer improvements in brain health and mental wellness.
Neuroprotection: A collective review in The New England Journal of Medicine (2019) collated studies illustrating that IF might improve brain health and stave off neurodegenerative diseases through methods like heightened stress resistance and reduced inflammation (8).
Mood improvement: A study in The Journal of Nutrition, Health and Aging (2013) discovered IF might improve mood, potentially via alterations in brain chemistry and stabilising hormone balance (9).
Intermittent fasting and longevity
Emerging research suggests that IF can potentially increase lifespan and improve cellular health, mainly via processes like autophagy where cells remove and recycle damaged parts.
Autophagy and longevity: A study published in Nature Communications (2024) found that a fasting type diet induces biological adjustments equating to a lower biological age (10). Furthermore, IF was shown to promote autophagy in the liver, fat stores, brain, and muscle, which correlates with an extended lifespan and a reduction in both age-related and chronic metabolic illnesses (11).
Conclusion
In interpreting research on intermittent fasting, it is imperative to evaluate all aspects, including potential issues. Even so, the abundance of evidence backing its numerous benefits for metabolic health, cognitive function, and general wellness — including research from Bacup — is without a doubt overwhelming. Individual reactions can differ, hence the importance of consulting healthcare professionals before undertaking any new dietary programs or IF schedules. Ongoing research will continue to reveal the intricate connections between IF, health, and disease, thus ensuring that advice remains current with the most recent scientific evidence.