Is fasting good for health?
Fasting has long been part of both cultural and health-related traditions, but what does today's research say about its benefits? Can fasting really improve your health?
Introduction
Fasting has long been a part of different cultures and health routines, but lately periodic fasting has gained great influence in modern research. Researchers at Karolinska Institutet, including Professor Kerstin Brismar, has studied the effects of fasting on the body and its link to metabolism, brain health, and long-term health. But how does fasting actually work, and what does science say?
What is fasting?
Fasting involves abstaining from food for a certain period of time, which can range from a few hours to several days. There are different methods of fasting, and according to Kerstin Brismar it is important to distinguish between total fasting (without food and drinks) and fasting in which calorie intake is reduced.
Different types of fasting
- Intermittent fasting For example, the 16:8 method, where you fast for 16 hours and eat during an 8-hour window.
- The 5:2 diet “Two days a week, calorie intake is greatly reduced, while you eat normally the other five days.
- Water Resistant — A more strict form in which only water is ingested for 24—72 hours.
- Modified fasting — A milder form of fasting where you reduce calorie intake without stopping eating completely.
Scientific support for the health benefits of fasting
1. Autophagy and cell renewal
According to Professor Kerstin Brismar, autophagy is one of the most significant effects of fasting. Autophagy is a process in which the body breaks down damaged cells and reuses the components, which has been linked to increased longevity and reduced risk of age-related diseases.
2. Improved metabolic health and weight loss
Fasting can improve the body's insulin sensitivity and stabilize blood sugar levels.
Studies have shown that intermittent fasting can lead to increased fat burning and reduce the risk of type 2 diabetes. Kerstin Brismar points out that fasting can reduce insulin resistance and thus reduce the risk of metabolic diseases.
3. Brain Health and Cognitive Function
During fasting, the body produces ketones, an alternative source of energy for the brain. According to research at Karolinska Institutet, ketones can contribute to better mental acuity and protect against neurodegenerative diseases such as Alzheimer's.
Kerstin Brismar highlights that BDNF (Brain-Derived Neurotrophic Factor), a protein that supports brain cell growth, increases when fasting.
4. Reduced inflammation and oxidative stress
Chronic inflammation is a risk factor for many diseases. Studies show that fasting can reduce levels of inflammation markers such as C-reactive protein (CRP), which is linked to cardiovascular disease and autoimmune conditions.
Kerstin Brismar herself has participated in studies showing that fasting can have positive effects on inflammatory processes.
5. Improved Gut Health
Fasting can promote a more healthy gut flora by giving the digestive system a break. Kerstin Brismar points out that a improved intestinal flora can reduce the risk of inflammation and improve nutrient absorption.
Things to consider before you start fasting
- Adapt Lent to Your Needs — According to Kerstin Brismar Fasting is not for everyone. It is important to adapt the method to your lifestyle and health status.
- Stay hydrated Drink plenty of water during fasting to avoid dehydration.
- Listen to the body — If you experience dizziness, fatigue or other unpleasant symptoms, you should stop fasting.
Common myths about fasting
- “Fasting slows down metabolism” “Research shows that shorter periods of fasting can actually increase metabolism.
- “You lose muscle mass during fasting” — Studies show that fasting in combination with protein intake and strength training can preserve muscle mass.
- “Fasting leads to fatigue and brain fog” “Many people rather experience increased energy and mental acuity during fasting.
Summary
Periodic fasting is a well-studied method with many potential health benefits, including improved metabolic health, reduced inflammation, and better brain function.Fasting can have positive effects on cell renewal and disease risks, but that it is important to find a method that suits the individual individual.
Listen to podcasts from Medicinvetarna for a deep dive into fasting.
