People do fasting, the act of not consuming any food or drink for a set period of time, for various reasons. Some do it because it is a requirement for specific laboratory tests; others fast for religious practices. And of course, some people fast because they want to lose weight. Whatever your reason is, it is crucial that you fast safely. In this article we’ll talk about the potential benefits of fasting and some tips on how to fast safely.
The Potential Benefits of Fasting
Before we explain the guidelines on how to fast safely, let’s first discuss the potential benefits of abstinence from food and drinks.
1. Better Sugar Control and Insulin Sensitivity
If you have diabetes, or are at a risk of having it, you might want to talk to your doctor about fasting. This is because some reports suggest that certain types of fasting are effective in reducing blood sugar and improving insulin resistance¹ ².
2. Lower Blood Triglycerides and Bad Cholesterol
High levels of blood triglycerides and low-density lipoprotein (bad cholesterol) are associated with heart diseases.
It is interesting to note that studies show fasting might help in lowering blood triglyceride and cholesterol levels in adults with obesity³. Another study also noted that three weeks of fasting resulted in a decrease and normalization of blood pressure⁴.
3. Decreased Inflammation
Did you know that long-term or chronic inflammation is linked to many diseases including arthritis, allergies, chronic obstructive pulmonary disease (COPD), cardiovascular diseases, and diabetes⁵?
Surprisingly, one study noted that Ramadan fasting can reduce inflammation by decreasing body fat, reducing circulating leukocytes (white blood cells), and suppressing cytokines, which are proinflammatory proteins⁶.
Guidelines on How To Fast Safely
Before diving into the practice of fasting, you must first understand the following tips on how to fast safely:
1. Know If Fasting Is Something You Can Do
The first thing you need to do is determine if fasting is something you can tolerate.
You see, while experts say fasting is a good practice, some people shouldn’t abstain from all foods and drinks for a certain period. For instance, if you have diabetes and are using insulin, the lack of food may lead to low blood sugar.
It’s best to talk to your doctor if you want to practice fasting but you have underlying health concerns such as diabetes and chronic kidney disease. They’ll be able to determine if there’s a type of fasting that you can benefit from.
Note: Even if you don’t have a health condition, talking to an expert can prove to be beneficial. They will help you choose which fasting routine best suits your needs.
