Fasting is known to be one of the oldest therapies in medicine and many renowned physicians throughout history, and many of the oldest healing systems known to men, have recommended fasting as an integral method of healing and prevention. Hippocrates for instance believed that fasting enabled the body to heal itself. But what really is fasting, what is the benefit and how does it help prevent or fight cancer? All of this we’ll cover in this article.
What is fasting?
From definition, fasting is the willing abstinence or reduction from some or all food, drink, or both, for a period of time. An absolute fast or dry fasting is normally defined as abstinence from all food and liquid for a defined period. Other fasts may be partially restrictive, limiting only particular foods or substances, or be intermittent.
What is the difference between fasting and calorie restriction?
Before continuing, let’s also define calorie restriction versus fasting and explore the history around these two practices. Calorie restriction (CR) means limiting the consumption of food, without resulting in malnutrition, to less than what an organism would eat if given free access. Fasting on the other hand is voluntarily not eating any food for varying lengths of time. Fasting has been used as a therapy for many different conditions as well as a part of spiritual/religious practices throughout history.
What is the evidence?
There has been over 100 years of research looking at the role of CR in relation to the possibility of prolonging life. While most of this research has been on animals, a modest amount of information on the effects on humans has accumulated that indicate a protective effect against secondary aging. Specifically, risk factors for atherosclerosis and diabetes are markedly reduced in humans following CR, along with inflammatory markers, like C-reactive protein (CRP) and tumor necrosis factor (TNF).
We will be diving into the research specifically on the topics of calorie restriction, fasting and cancer further below. We’ll start by taking a look at the physiological mechanisms being studied and then move on to explore some interesting human studies.
The physiological mechanisms
Adaptation to starvation requires an organism to divert energy into multiple protective systems to minimize the damage that would reduce fitness. It is thought that these systems can also prolong life and decrease cancer risk. According to a review by Drs. Longo and Fontana of the University of Southern California, CR without malnutrition is the most potent and reproducible physiological intervention for increasing lifespan and protecting against cancer in mammals. CR reduces the levels of a number of anabolic hormones, growth factors and inflammatory cytokines, reduces oxidative stress and cell proliferation, enhances autophagy (cell destruction) and several DNA repair processes.
An interesting observation that Dr. Longo makes is that CR was only successful at lowering IGF-1 when the protein intake was also restricted.
High protein intake, or a positive nitrogen balance, was associated with increased IGF-1. This is an important point as many cancer patients are told to increase their protein intake during treatment; this recommendation may need to be re-examined.
There are several concerns with CR. One is that it requires weeks, or even months, to be effective at creating the metabolic changes described above. Another concern is that it generally results in chronic weight loss. At least a 15% weight loss is expected with moderate (20%) CR. This could be desirable for people who are overweight, but for those at a healthy weight or those that are already at a marginal weight, this could result in becoming underweight and malnourished.
Another option then for CR could be intermittent CR or intermittent fasting, which may actually be more protective and less concern for weight loss. It may result in greater decreases in fat storage, IGF-1, and cell proliferation, while increasing insulin sensitivity and adiponectin levels. These results come from the earliest studies of spontaneous mammary tumor models on rodents, which compared fasting on alternate days versus fasting for 2-3 day periods each week.
Both approaches reduce tumor incidence by 40-80% compared to ad lib feeding in a number of models, but the effects were most evident using alternate-day intermittent fasting.
There are three metabolic stages during food deprivation or fasting. The first phase can last for 10 or more hours and uses up glycogen stores for energy. Once glycogen stores have been depleted, the body turns to glycerol and free fatty acids released from adipose tissue. These nutrients create ketones, which the body and brain can then use for energy. This phase can last for several weeks, depending on the size and health of the person.
Unlike CR, fasting induces changes associated with cellular protection to actually protect against weight loss initially and increases protection from oxidative stress. Fasting results in a more significant drop in insulin levels, as well as an increase in insulin sensitivity in a shorter amount of time compared to CR.
Given that insulin levels play a role in cancer risk, these differences are potentially clinically important.
Furthermore, it is theorized that cancer cells do not respond to the protective signals generated by fasting, thus leaving them vulnerable to both the immune system and cancer treatment. This process is known as differential stress resistance (DSR). Short-term starvation (STS), fasting for 48 hours, causes a rapid switch of cells to a protected mode, which is capable of protecting mammalian cells and mice from various toxins, including chemotherapy.
The first scientific paper reporting that CR inhibited the growth of tumors transplanted into mice was published by Carlo Moreschi in 1909. Since then, a large body of work has established that CR reduces the progression of tumors in various animal models. Additional research in both rodents and monkeys have shown that when CR was started by 12 months of age, lifespan was increased and incidence of spontaneous cancers was reduced by 50%. Although most cancer cells do seem to be sensitive to CR, there are some cells that carry mutations that make them resistant to CR. This suggests that the efficacy of CR may be limited to certain cancers. Human studies have to date been limited; however, there are some interesting outcomes related to cancer risk reduction and reducing treatment-related side effects.
Risk Reduction and Tumor Regression
In 2014, Longo and his colleagues demonstrated that fasting caused “old” immune cells to die in mice, which were replaced by stem cells as soon as the subjects recommenced eating. They concluded that a 3-day fast could help regenerate a strong immune system. They also demonstrated that a 48-hour fast in mice slowed the growth and spread of five out of the eight cancers studied. They showed that the combination of fasting cycles with chemotherapy was more effective than chemotherapy alone in all cancers studied. As these were all animal studies, and it is unknown if humans would have the same benefit; however, several active clinical trials are studying the effect of calorie restriction or fasting on cancer.
A 2007 study showed that alternate-day fasting, in which one day calories stayed at 400 for women and 600 for men, and the other day was unregulated, reduced blood levels of glucose, insulin and IGF-1 with a long-term risk reduction of chronic diseases including cancer, diabetes, and cardiovascular disease.
Two calorie restriction studies, one that included women at moderately increased risk of breast cancer and the other that included newly diagnosed pancreatic cancer patients showed a decrease in serum markers (IGF, stearoyl-CoA desaturase, fatty acid desaturase, and aldolase C), possibly related to cancer risk and prognosis.
A recent study analyzed data from the Women’s Healthy Eating and Living study and found that breast cancer survivors who didn’t eat for at least 13 hours overnight had a 36% reduction in the risk of recurrence and were 21% less likely to experience breast cancer related mortality. The proposed mechanism for this finding is thought to be related to better glycemic control resulting in protection against carcinogenesis. Each 2-hour increase in nightly fasting was linked to progressively lower hemoglobin A1C levels. This research is particularly interesting because it is a dietary strategy that most people could implement.
Protection from treatment-related side-effects
Fasting may also protect patients against the harmful side effects of chemotherapy or radiation therapy. Fasting for up to five days, followed by a normal diet prior to treatment may reduce side effects from treatment, without causing chronic weight loss or interfering with the therapeutic effect of treatment. Older cancer patients, who voluntarily underwent short-term fasting before and/or after chemotherapy reported fewer side effects. A small study reported a reduction in fatigue, weakness, and gastrointestinal side effects, compared to receiving chemotherapy without fasting.
Recent study results
In a large cohort study of 2000 participants, fasting (350 kcal/day) was shown to be safe and actually beneficial to their chronic disease (rheumatic diseases, chronic pain syndrome, hypertension, metabolic syndrome). The biggest concern with calorie restriction and fasting as it relates to cancer is weight loss. As discussed above, weight loss is actually less of a concern with short-term fasting than it is with long-term calorie restriction. For people who are overweight, this can be a positive side effect; however, for cancer patients who are already underweight or struggling to maintain their weight, additional weight loss may be detrimental and be a contraindication to fasting or CR. It is also worth mentioning that side effects, such as headache, light-headedness, nausea, or weakness, can occur when fasting longer than several days. Side effects, such as anemia or amenorrhea, can occur with fasting lasting several weeks. The longer the fast, the more important it is to take care in re-feeding. This phase needs to be gradual and incremental in order to prevent severe problems–or even death–coming off of a prolonged fast.
What is Our Recommendation?
Comparing the research between CR and fasting, fasting seems to provide more dramatic results and protection of healthy cells, without the risk of weight loss or immune suppression. Both CR and fasting are the subject of ongoing research, and definitive conclusions await the results of those studies. As mentioned above, it may not be appropriate for everyone, particularly those who are underweight or very ill, and should never be attempted without the supervision of qualified practitioners.
For general cancer prevention, it may be beneficial to add intermittent or short-term fasts in combination with a plant-based cancer prevention diet.
Here are some take-home tips from our literature review:
1. In general, follow an anti-inflammatory diet with lots of colorful fruits, vegetables, beans, lentils, herbs and spices.
2. Low to moderate carbohydrate intake with low glycemic starches
3. Healthy fats at every meal, including good sources of Omega-3’s
4. Moderate protein intake of 3-4 ounces per meal from a combination of animal and plant proteins
5. Lengthen the time between dinner and breakfast to allow for a longer overnight fast, with the goal of 13 or more hours, for example dinner by 6:00 pm and breakfast after 7:00 am.
6. Short-term water fasts of 1-3 days to possibly help re-generate the immune system and increase cellular protection against oxidative stress. Working with a healthcare provider, you can determine how often it may be appropriate for you to engage in a fast.
7. If you are a cancer patient, water fasting 2-3 days prior to treatment and up to one day following treatment to optimize the efficacy of treatment and reduce treatment-related side effects may be considered, but only under the supervision of a qualified practitioner.
Longo VD, Fontana L. Calorie restriction and cancer prevention: metabolic and molecular mechanisms. Trends in pharmacological sciences 2010;31:89-98.
Kufunga ni moja ya matibabu ya zamani zaidi katika dawa na madaktari wengi mashuhuri katika historia na mifumo mingi ya zamani ya uponyaji inayojulikana kwa watu wamependekeza kufunga kama njia muhimu ya uponyaji na kuzuia. Kwa mfano, Hippocrates aliamini kwamba kufunga kulifanya mwili uweze kujirekebisha. Lakini nini hasa ni kufunga, ni faida gani na ni jinsi gani husaidia kuzuia au kupambana na kansa? Yote hayo tutazungumzia katika makala hii. Ni nini kufunga? "Kutumia ""kufunga"" ni kukataa au kupunguza chakula, kinywaji, au vyote viwili kwa muda fulani." Kwa kawaida, kufunga kabisa au kufunga kwa kavu hufafanuliwa kama kujizuia kula chakula na maji yote kwa kipindi fulani. Vilevile, kufunga kunaweza kuwa na vizuizi fulani, na kupunguza chakula au vitu fulani tu, au kunaweza kuwa na vipindi. Kuna tofauti gani kati ya kufunga na kupunguza kalori? Kabla ya kuendelea, hebu pia kufafanua calorie vikwazo dhidi ya kufunga na kuchunguza historia karibu mazoea haya mawili. "Kukata kalori (CR) ni ""kuweka mipaka ya matumizi ya chakula, bila kusababisha utapiamlo, kwa chini ya kile kiumbe angekula kama alipewa upatikanaji wa bure.""" Kwa upande mwingine, kufunga ni kukataa kwa hiari kula chakula chochote kwa muda mbalimbali. Kufunga kumetumika kama tiba kwa hali nyingi tofauti na pia kama sehemu ya mazoea ya kiroho au ya kidini katika historia. Kuna uthibitisho gani? Kwa zaidi ya miaka 100 ya utafiti, utafiti wa CR umekuwa ukijaribu kuimarisha uwezo wa binadamu wa kuongeza muda wa maisha. Ingawa utafiti huu umekuwa juu ya wanyama, kiasi kidogo cha habari juu ya athari kwa wanadamu imekusanywa ambayo inaonyesha athari ya kinga dhidi ya kuzeeka kwa sekondari. Kwa mfano, hatari ya atherosclerosis na ugonjwa wa kisukari hupungua kwa kiasi kikubwa katika watu baada ya CR, pamoja na alama za uvimbe, kama vile protini ya C-reactive (CRP) na sababu ya necrosis ya uvimbe (TNF). Kwa hivyo, tutaweza kuelezea zaidi juu ya suala la kupunguza kalori, kufunga na saratani. Tutaanza kwa kuangalia taratibu za kisaikolojia zinazochunguzwa na kisha tuendelee kuchunguza masomo fulani ya kupendeza ya kibinadamu. Mifumo ya kisaikolojia: Kujipatanisha na njaa inahitaji kiumbe kuelekeza nishati katika mifumo mingi ya kinga ili kupunguza uharibifu ambao ungepunguza uwezo wa mwili. Inafikiriwa kwamba mifumo hiyo yaweza pia kurefusha maisha na kupunguza hatari ya kansa. Kulingana na uchunguzi uliofanywa na Dakt. Longo na Fontana, wa Chuo Kikuu cha Kusini mwa California, wanasema kuwa CR bila utapiamlo ni hatua ya nguvu zaidi na inayoweza kuzalishwa kwa ajili ya kuongeza maisha na kulinda dhidi ya kansa kwa mamalia. CR hupunguza viwango vya homoni kadhaa za anabolic, sababu za ukuaji na cytokines za uchochezi, hupunguza mkazo wa oxidative na kuongezeka kwa seli, huongeza autophagy (uharibifu wa seli) na mchakato kadhaa wa ukarabati wa DNA. Longo anasema kuwa CRF-1 inaweza kuondolewa tu wakati protini inapatikana. Ulaji wa protini ya juu, au usawa wa nitrojeni chanya, ulihusishwa na ongezeko la IGF-1. Hii ni muhimu kwa sababu wagonjwa wengi wa kansa wameambiwa kuongeza ulaji wao wa protini wakati wa matibabu; pendekezo hili linaweza kuhitaji kuchunguzwa tena. Kuna wasiwasi kadhaa na CR. Moja ni kwamba inahitaji majuma, au hata miezi, ili iwe na matokeo katika kuunda mabadiliko ya kimetaboliki yaliyoelezwa hapo juu. Jambo jingine linalotisha ni kwamba kwa kawaida huongoza kwenye kupungua kwa uzito kwa muda mrefu. Angalau kupoteza uzito wa 15% inatarajiwa na CR wastani (20%). Hii inaweza kuwa ya kupendeza kwa watu wenye uzito wa ziada, lakini kwa wale walio na uzito wa afya au wale ambao tayari wana uzito wa chini, hii inaweza kusababisha kuwa na uzito mdogo na utapiamlo. Njia nyingine ya kupunguza uzito ni kufunga kwa muda mfupi au kufunga kwa muda mfupi, ambayo inaweza kuwa na athari kubwa kwa kupoteza uzito. Inaweza kusababisha kupungua kwa uhifadhi wa mafuta, IGF-1 na kuongezeka kwa seli, wakati wa kuongeza unyeti wa insulini na viwango vya adiponectin. Matokeo haya yanatokana na masomo ya mapema ya mifano ya uvimbe wa mama wa spontaneous kwenye panya, ambayo ililinganisha kufunga kwa siku mbadala dhidi ya kufunga kwa vipindi vya siku 2-3 kila wiki. Njia zote mbili zinapunguza maambukizi ya uvimbe kwa 40-80% ikilinganishwa na kulisha ad lib katika mifano kadhaa, lakini athari zilikuwa dhahiri zaidi kwa kutumia siku mbadala ya kufunga. Kuna hatua tatu za kimetaboliki wakati wa kukosa chakula au kufunga. Katika hatua ya kwanza, inaweza kuchukua muda wa saa 10 au zaidi na hutumia hifadhi za glycogen kwa nishati. Mara tu akiba ya glycogen inapokwisha, mwili hubadilisha kuwa glycerol na asidi za mafuta huru zinazotolewa kutoka kwa tishu za mafuta. Vyakula hivyo hufanyiza ketoni, ambazo mwili na ubongo unaweza kutumia kwa ajili ya nishati. Hatua hii yaweza kudumu kwa majuma kadhaa, ikitegemea ukubwa na afya ya mtu. Tofauti na CR, kufunga husababisha mabadiliko yanayohusiana na ulinzi wa seli ili kulinda dhidi ya kupoteza uzito na kuongeza ulinzi dhidi ya mkazo wa oxidative. Kwa hivyo, kufunga kunasababisha kupungua kwa kiwango cha insulini, na kuongeza unyeti wa insulini kwa muda mfupi ikilinganishwa na RSI. Kwa kuzingatia kwamba viwango vya insulini huchangia hatari ya kansa, tofauti hizi zinaweza kuwa muhimu kliniki. Kwa kuongezea, kuna nadharia kwamba chembe za kansa hazijibu ishara za kinga zinazotokezwa na kufunga, na hivyo kuzifanya ziwe dhaifu kwa mfumo wa kinga na matibabu ya kansa. Utaratibu huu unajulikana kama upinzani wa mkazo tofauti (DSR). "Kukosa chakula kwa muda mfupi (STS) kwa masaa 48 husababisha mabadiliko ya haraka ya seli kwa hali ya ""kulindwa,"" ambayo ina uwezo wa kulinda seli za mamalia na panya kutoka kwa sumu mbalimbali, ikiwa ni pamoja na chemotherapy." Karatasi ya kwanza ya kisayansi kuripoti kwamba CR kuzuia ukuaji wa uvimbe kupandikizwa katika panya ilichapishwa na Carlo Moreschi mwaka 1909. Tangu wakati huo, kazi nyingi zimeonyesha kwamba CR hupunguza maendeleo ya uvimbe katika mifano mbalimbali ya wanyama. Utafiti wa ziada katika panya na nyani umeonyesha kwamba wakati CR ilianza kwa umri wa miezi 12, maisha yalipungua na matukio ya saratani ya spontaneous ilipunguzwa kwa 50%. Ingawa seli nyingi za kansa zinaonekana kuwa nyeti kwa CR, kuna baadhi ya seli ambazo hubeba mabadiliko ambayo huwafanya kuwa sugu kwa CR. Hii inaonyesha kwamba ufanisi wa CR inaweza kuwa mdogo kwa kansa fulani. Uchunguzi wa binadamu hadi sasa umekuwa mdogo; hata hivyo, kuna matokeo ya kuvutia yanayohusiana na kupunguza hatari ya kansa na kupunguza athari za upande zinazohusiana na matibabu. Katika utafiti wa mwaka 2014, Longo na wenzake walionyesha kwamba kufunga kulisababisha seli za kinga za zamani kufa katika panya, ambazo zilibadilishwa na seli za shina mara tu masomo yalipoanza tena kula. Kwa hivyo, walifikia mkataa kwamba kufunga kwa siku tatu kunaweza kusaidia kuunda mfumo wa kinga wenye nguvu. Utafiti huo ulionyesha kuwa kufunga kwa masaa 48 kwa panya kulifanya ukuaji wa saratani tano kati ya saratani nane zilizochunguzwa upunguze. Utafiti huo ulionyesha kwamba kuchanganya matibabu ya haraka na ya kemikali ilikuwa na matokeo zaidi kuliko matibabu ya kemikali peke yake katika aina zote za kansa zilizochunguzwa. Kama hizi zilikuwa masomo yote ya wanyama, na haijulikani kama wanadamu wangekuwa na faida sawa, hata hivyo, majaribio kadhaa ya kliniki ya kazi yanajifunza athari ya kupunguza kalori au kufunga juu ya kansa. Utafiti wa mwaka 2007 ulionyesha kwamba kufunga siku mbili, ambapo kalori siku moja ilibaki 400 kwa wanawake na 600 kwa wanaume, na siku nyingine haikuwekwa, ilipunguza viwango vya damu vya glukosi, insulini na IGF-1 na kupunguza hatari ya muda mrefu ya magonjwa ya muda mrefu, pamoja na kansa, kisukari, na ugonjwa wa moyo. Utafiti wa kupunguza kalori, moja ambayo ilijumuisha wanawake wenye hatari ya kuongezeka kwa kansa ya matiti na nyingine ambayo ilijumuisha wagonjwa wa saratani ya kongosho waliogunduliwa hivi karibuni, ilionyesha kupungua kwa alama za seramu (IGF, stearoyl-CoA desaturase, asidi ya mafuta desaturase, na aldolase C) - uwezekano wa kuhusiana na hatari ya saratani na utabiri. Utafiti wa hivi karibuni uliochunguza data kutoka kwa utafiti wa Women's Healthy Eating and Living uligundua kuwa watu waliopona saratani ya matiti ambao hawakuwahi kula kwa angalau masaa 13 usiku mmoja walikuwa na upungufu wa 36% katika hatari ya kurudi tena na walikuwa na 21% chini ya uwezekano wa kupata vifo vinavyohusiana na saratani ya matiti. Utaratibu uliopendekezwa kwa ajili ya ugunduzi huu unafikiriwa kuwa unahusiana na udhibiti bora wa glycemic unaosababisha ulinzi dhidi ya carcinogenesis. Kwa kila kuongezeka kwa saa mbili katika kufunga usiku, viwango vya hemoglobini A1C vilipungua. Utafiti huu ni wa kuvutia hasa kwa sababu ni mkakati wa lishe ambao watu wengi wangeweza kutekeleza. Ulinzi dhidi ya athari mbaya zinazohusiana na matibabu Kufunga pia kunaweza kuwalinda wagonjwa dhidi ya athari mbaya za kemikali au radiotherapy. Kufunga kwa siku tano na kufuatiwa na chakula cha kawaida kabla ya matibabu inaweza kupunguza athari za matibabu bila kusababisha kupoteza uzito au kuingilia athari ya matibabu. Wagonjwa wa kansa wazee, ambao kwa hiari walifanya upweke wa muda mfupi kabla na au baada ya tiba ya kemikali waliripoti athari chache za upande. Uchunguzi mdogo uliripoti kupungua kwa uchovu, udhaifu, na athari za gastrointestinal, ikilinganishwa na kupokea tiba ya kemikali bila kufunga. Katika utafiti wa kundi kubwa la washiriki wa 2000, kufunga (kcal 350 kwa siku) ilionekana kuwa salama na kwa kweli ina faida kwa ugonjwa wao wa muda mrefu (ugonjwa wa rheumatic, ugonjwa wa maumivu ya muda mrefu, shinikizo la damu, ugonjwa wa metabolic). Jambo la muhimu zaidi kuhusu kupunguza kalori na kufunga wakati wa ugonjwa wa kansa ni kupoteza uzito. Kama ilivyoelezwa hapo juu, kupoteza uzito ni kweli chini ya wasiwasi na kufunga kwa muda mfupi kuliko ni na kizuizi cha muda mrefu cha kalori. Kwa watu wenye uzito wa ziada, hii inaweza kuwa athari nzuri; hata hivyo, kwa wagonjwa wa kansa ambao tayari wana uzito mdogo au wanajitahidi kudumisha uzito wao, kupoteza uzito zaidi kunaweza kuwa na madhara na kuwa contraindication kwa kufunga au CR. Pia, athari za upande kama vile maumivu ya kichwa, kizunguzungu, kichefuchefu, au udhaifu, zinaweza kutokea wakati wa kufunga kwa muda mrefu kuliko siku kadhaa. Madhara, kama vile upungufu wa damu au amenorrhea, yaweza kutokea kwa kufunga kwa majuma kadhaa. Kadiri kufunga kunavyokuwa kwa muda mrefu, ndivyo inavyokuwa muhimu zaidi kuwa makini katika kurudia kulisha. Awamu hii inahitaji kuwa ya hatua kwa hatua na kuongezeka ili kuzuia matatizo makubwa - au hata kifo - kutoka kwa kufunga kwa muda mrefu. Tunapendekeza nini? Kwa kulinganisha utafiti kati ya CR na kufunga, kufunga inaonekana kutoa matokeo ya kuvutia zaidi na ulinzi wa seli zenye afya, bila hatari ya kupoteza uzito au kuzuia kinga. Utafiti wa sasa unaendelea na matokeo ya utafiti huo yanatarajiwa. Kama ilivyoelezwa hapo juu, inaweza kuwa haifai kwa kila mtu, haswa wale ambao ni chini ya uzito au wagonjwa sana, na haipaswi kamwe kujaribu bila usimamizi wa wataalamu waliohitimu. Kwa kuzuia kansa kwa ujumla, inaweza kuwa na faida kuongeza kufunga kwa muda mfupi au kwa muda mfupi pamoja na lishe ya kuzuia kansa ya mimea. Hapa kuna vidokezo kadhaa kutoka kwa ukaguzi wetu wa fasihi: 1. Kwa ujumla, fuata mlo wa anti-inflammatory na matunda mengi ya rangi, mboga, maharagwe, vitunguu, mimea na viungo. 2. Uwezekano wa kupata Utoaji wa chini hadi wastani wa wanga na wanga wa chini wa glycemic 3. Vyakula vyenye lishe katika kila chakula, ikiwa ni pamoja na vyanzo vyema vya Omega-3 Vyakula vya kawaida vya protini vya kawaida vya 3-4 kwa mlo kutoka kwa mchanganyiko wa protini za wanyama na mimea. Kuongeza muda kati ya chakula cha jioni na kiamsha kinywa ili kuruhusu haraka zaidi usiku, na lengo la masaa 13 au zaidi, kwa mfano, chakula cha jioni kabla ya saa 6 jioni na kiamsha kinywa baada ya saa 7 asubuhi. 6. Uwe na uhakika Kwa muda mfupi, kufunga maji kwa siku 1-3 inaweza kusaidia kuunda upya mfumo wa kinga na kuongeza ulinzi wa seli dhidi ya mkazo wa oxidative. Kwa kufanya kazi na mtoa huduma ya afya, unaweza kuamua ni mara ngapi inaweza kuwa sahihi kwa ajili yenu kushiriki katika haraka. 7. Uwe na mtazamo gani? Kama wewe ni mgonjwa wa kansa, maji ya haraka siku 2-3 kabla ya matibabu na hadi siku moja baada ya matibabu inaweza kuzingatiwa ili kuboresha ufanisi wa matibabu na kupunguza athari zinazohusiana na matibabu, lakini tu chini ya usimamizi wa mtaalamu wa matibabu. Longo, V.D. Fontana, L. Calorie kizuizi na kuzuia kansa: metabolic na molekuli utaratibu. Mwelekeo wa sayansi ya dawa 2010: 38-98.