Benefits of Intermittent Fasting & Who Should Potentially Avoid it?
What is Intermittent Fasting?
The picture illustrates the human organs affected by intermittent fasting and selected health benefits from clinical trials.
Intermittent fasting has gained significant attention for its potential health benefits, ranging from weight loss to improved cardiovascular health. As we explore the various aspects of this dietary approach, it's important to understand how intermittent fasting impacts your overall well-being and how Abingdon chiropractic care can support your journey toward better health.
What is Intermittent Fasting?
Intermittent fasting (IF) is a dietary pattern that alternates between periods of eating and fasting. The most common method involves fasting for 16 hours and eating during an 8-hour window, though some variations include skipping multiple meals over several days. This approach has been shown to reduce inflammation, support cardiovascular health, and may even slow down the ageing process.
How Intermittent Fasting Affects the Body
Intermittent fasting triggers several significant metabolic changes in the body. During fasting, glucose levels drop, forcing the body to utilise ketones, which are produced from fatty acids as an alternative energy source.
This metabolic switch from glucose to ketones, known as intermittent metabolic switching, can help reduce body fat and lower cholesterol levels, decreasing the risk of cardiovascular diseases.
These benefits align with the goals of chiropractic care in Abingdon, where practitioners focus on optimising your body's function. Just as fasting enhances cellular health, chiropractic treatment can improve nervous system function, further supporting your overall health.
The metabolic switch and ketone bodies
During the use of the intermittent fasting diet, there are marked metabolic changes in the body. For example, when using a diet where all food during the day is consumed in a 6 hour nutritional window, the glucose level (a type of sugar you get from foods you eat, and your body uses it for energy) is elevated during, and for approximately 6 hours after a meal, but then remains low until food is consumed again. Whereas, during a fasting state, the glucose is depleted, which forces the body to utilize ketones that arise because of fatty acid transformations. Fatty acids and ketones become the main source of energy for cells, known as intermittent metabolic switching or glucose-ketone switchover. When the fasting is broken with a meal intake, the body reverts to glucose for energy.
Once the fasting state reaches the metabolic switch, the production of ketone bodies starts in the liver. Usually, the switch starts gradually 12 - 36 hours after food abstinence, depending on glycogen storage (stored energy), activity levels, and metabolism. Interestingly, the increase in ketone bodies can prolong health and lifespan. Multiple studies shave not only shown that intermittent fasting can reduce body fat mass, but also the levels of total cholesterol (TC) triglycerides and low-density cholesterol (LDL) were reduced, limiting the risk of developing coronary heart disease (CHD).
The above illustration shows the liver where ketone bodies are produced by the liver and used as an energy source when glucose is not readily available.
Autophagy and Cellular Health
One of the key processes activated by intermittent fasting is autophagy—a natural mechanism where the body cleans out damaged cells to regenerate newer, healthier ones. Autophagy decreases with age, contributing to neurodegenerative diseases, cardiovascular issues, and cancer.
By promoting autophagy, intermittent fasting can help counteract these age-related problems, much like how Abingdon chiropractic care aims to maintain spinal and nervous system health, preventing chronic conditions from developing.
The above illustration shows the classic signs of inflammation in the body.
Inflammation
Intermittent fasting has been shown to decrease markers of inflammation, such as C-reactive protein, which can improve cardiovascular health. This reduction in inflammation also plays a role in managing other chronic conditions.
At Focus Chiropractic in Abingdon, we understand that inflammation can exacerbate musculoskeletal pain, and addressing it through chiropractic treatment can complement the anti-inflammatory effects of intermittent fasting.
The Role of Diet in Cardiovascular Disease
Diet is crucial in managing and preventing cardiovascular diseases. Incorporating a balanced diet rich in polyphenols, omega-3 fatty acids, and other nutrients can enhance the benefits of intermittent fasting.
Abingdon chiropractors often emphasise the importance of a holistic approach to health, which includes not only regular chiropractic adjustments but also nutritional guidance to support your overall well-being.
High blood pressure
Hypertension is a common disorder of the modern world, defined as the occurrence of systolic blood pressure (SBP) in the amount of 140 mmHg and more, or diastolic blood pressure (DBP) of 90 mmHg or more. Furthermore, high blood pressure is a risk factor for cardiovascular disease, stroke, and chronic kidney disease. The use of an intermittent fasting diet has a beneficial effect on lowering blood pressure and has been documented in animal and human studies. The mechanism of the pressure drop may be associated with an increase in parasympathetic activity (healing phase) due to the brain-derived neurotrophic factor (BDNF) and increased sensitivity of insulin.
Who Should Avoid Intermittent Fasting?
While intermittent fasting offers many benefits, it’s not suitable for everyone. Individuals with reactive hypoglycemia, severe diabetes, or those who are pregnant should avoid fasting.
Additionally, fasting may not be ideal for children or people with certain health conditions. If you're considering intermittent fasting, consult with a healthcare provider and your chiropractor in Abingdon to ensure it's the right choice for you.
Diet and cardiovascular disease
Diet plays an important role in cardiovascular diseases. In fact, nutrition is a crucial determinant of aging. Special attention should be paid to nutrients which contain many beneficial substances for the human organism. These substances, to name a few, are polyphenols, resveratrol, carotenoid, polyunsaturated fatty acids, curcumin, and zinc. Carotenoids are one of the basic ingredients in the Mediterranean diet, which are present in vegetables (especially in carrots), fruits, and in seaweed. Their beneficial effect in preventing cardiovascular events is attributed to antioxidant and anti-inflammatory functions. A nutrient deserving specific consideration is resveratrol. Grapes are rich in resveratrol, which is why the largest concentration is found in red wine, but it is also found in blueberries, peanuts, and pistachios. Resveratrol has antioxidant properties, and it is helpful in the treatment of many disorders due to its cardiovascular health. Additional protective cardiovascular nutrients are unsaturated fatty acids, mainly omega-3 fatty acids (EPA) and (DHA) from fish oil.
Examples how to implement intermittent fasting. Remember, the longer the fast, the bigger the cellular changes that undergo within the body.
Intermittent fasting variations
There are two basic varieties of the intermittent fasting diet. The most popular variation is time-restricted feeding, which is used in two variants: 16 hour fast/8 hour eating window and 18 hour fast/6 hour eating window. Another protocol consists of a 24 hour fasting period (5:2), alternated with a 24 hour eating period, repeated two or three times a week with the fasting days separated between eating days without no restrictions.
What is permitted during a strict fasting period?
Water - Plain or carbonated water contains no calories and will keep you hydrated during a fast. Furthermore, sparkling water may take the edge of any hunger.
Coffee and tea - These should be consumed without added sugar or milk. However, some people find that adding small amounts of fats such as medium-chain triglyceride oil, ghee, coconut oil, or butter during fasting curbs any hunger. Oil breaks a fast, but it won’t break ketosis which is important!
Diluted apple cider vinegar - Some people find that drinking 1–2 teaspoons (5–10 ml) of apple cider vinegar mixed into water can help them stay hydrated and prevent cravings during a fast.
Who should possibly avoid intermittent fasting?
Intermittent fasting has potential drawbacks for some individuals. Periods of fasting of the initial first few hours may cause problems for some individuals such as altered mood, hunger headaches, fatigue or dizziness because the body needs time to get used to using ketones instead of glucose. This is not suitable for those with reactive hypoglycaemia which is when blood glucose levels become dangerously low following a meal within four hours after eating. Moreover, caloric restriction with the simultaneous use of antidiabetic drugs may lead to severe hypoglycaemia and even death. In the elderly, it is associated with an increased risk of cardiovascular disease, arrhythmia, and stroke. Excessive prolonged restriction of calories too often may also cause dysregulation of hormone management, such as disturbances to menstrual cycle disorders in women and reduced testosterone in men. Lastly, intermittent fasting should not be used by children, pregnant women, and people performing heavy physical work.
What are the signs and symptoms of hypoglycaemia?
Hunger
Pale skin
Weakness
Shakiness
Sweating
Light headedness
Anxiety
Confusion
Managing Risks for Diabetics
For individuals with type 2 diabetes, intermittent fasting can be a double-edged sword. While it may help reverse insulin resistance, there's also a risk of hypoglycemia. However, under the guidance of a healthcare provider and an Abingdon chiropractor intermittent fasting can be an effective, non-medicinal treatment option for managing type 2 diabetes.
Conclusion
Intermittent fasting presents a promising approach to improving health and longevity. When combined with Abingdon chiropractic care, it offers a comprehensive strategy to enhance your overall well-being.
Whether you’re looking to manage weight, reduce inflammation, or improve cardiovascular health, integrating intermittent fasting with regular chiropractic treatment in Abingdon could be the key to achieving your health goals. Before starting any new diet or treatment plan, be sure to consult with a professional chiropractor in Abingdon to tailor the approach to your specific needs.