When i discover intermittent fasting. I thought it is a miracle cure for my high blood pressure. I took 1 year by watching my diet, excercise before controlling my blood pressure. However i was not able to maintain my life style, mainly i snack, this has caused my blood pressure to skyrocket. After discover intermittent fasting, i was able to bring down my blood pressure from 170/105 to 110/80 within 10 days of doing intermittent fasting. As i research and check the web and youtube for information. Doing intermittent fasting have many benefits and will also prolong longevity and it is not hard to implement at all. My weight have also come down from 61.5 kg to 47.5 kg over the 10 days. 4 kg weight loss with minimum effort. Just by eliminating breakfast and eat within the 8 hours window from lunch to dinner.
Intermittent fasting (IF) has been associated with several health benefits and may help reduce the risk of certain diseases, although it’s important to note that it’s not a guaranteed way to prevent diseases. Here's an overview of how IF could contribute to better health and potentially lower the risk of various conditions:
1. Reduces Risk of Type 2 Diabetes
- How It Helps:
- Improves insulin sensitivity, allowing cells to respond better to insulin.
- Lowers fasting blood sugar and insulin levels, reducing the risk of insulin resistance.
- Evidence: Studies suggest that IF can improve metabolic markers and reduce the risk of type 2 diabetes in predisposed individuals.
2. Supports Heart Health
- How It Helps:
- Reduces risk factors like blood pressure, cholesterol, triglycerides, and inflammatory markers.
- Promotes a healthier balance of lipids in the body.
- Evidence: IF has been linked to improved cardiovascular health, potentially lowering the risk of heart attacks and strokes.
3. Enhances Brain Health
- How It Helps:
- Boosts production of brain-derived neurotrophic factor (BDNF), which supports the growth and repair of brain cells.
- Reduces oxidative stress and inflammation, which are contributors to neurodegenerative diseases.
- Potential Benefits: May reduce the risk of Alzheimer’s disease, Parkinson’s disease, and other cognitive disorders.
4. Aids in Cancer Prevention
- How It Helps:
- May inhibit tumor growth by limiting glucose availability and enhancing autophagy (the body’s natural cell-cleaning process).
- Reduces inflammation and oxidative damage, both of which are linked to cancer development.
- Evidence: Preliminary studies show potential benefits in reducing cancer risk, though more human studies are needed.
5. Promotes Longevity
- How It Helps:
- Mimics the effects of calorie restriction, which has been shown to extend lifespan in animals.
- Enhances autophagy, which removes damaged cells and improves cellular health.
- Potential Benefits: Improved cellular repair mechanisms may lower the risk of age-related diseases.
6. Reduces Inflammation
- How It Helps:
- Fasting reduces levels of pro-inflammatory markers, such as C-reactive protein (CRP).
- Benefits: Lower inflammation can decrease the risk of diseases like arthritis, asthma, and certain autoimmune disorders.
7. Helps Prevent Obesity and Related Diseases
- How It Helps:
- Supports weight management by reducing overall calorie intake.
- Improves fat metabolism, which can reduce the risk of obesity, fatty liver disease, and metabolic syndrome.
8. Strengthens the Immune System
- How It Helps:
- Encourages autophagy, which clears out damaged or dysfunctional immune cells.
- May increase resilience to infections in the long term.
Important Notes:
- Individual Results Vary: The benefits of IF depend on factors like genetics, underlying health conditions, and lifestyle.
- Not a Cure-All: While IF can help reduce disease risk, it should be part of a holistic approach, including regular exercise, a balanced diet, good sleep, and stress management.
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