With the recent surge in popularity, people are now discovering that fasting is a practice that dates back centuries. It plays a central role in many cultures and religions. It can be defined as moderation from all or some foods or drinks for a set period; there are many different ways of fasting.
In general, most fasts are observed over 24–72 hours. Though during intermittent fasting, one has to observe fast in cycles of eating and fasting, ranging from a few hours to a few days (sometimes). Even science proves that fasting has many health benefits . You can have it all, from increased weight loss  to better brain function.
Promotes Blood Sugar Control by impacting Insulin Resistance
Several studies  claim that different types of fasting improve blood sugar control. This is a helpful tactic for those at risk of diabetes. One study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels .
Limiting calorie intake impacts the reduction of insulin resistance in the human body. Reduced insulin resistance increases the body’s sensitivity to insulin and allows it to transport glucose from the blood to cells more efficiently. Given these potential blood sugar-lowering effects, fasting could help check the blood sugar levels and prevent spikes/crashes.
Promotes Better Health by Fighting Inflammation
Acute inflammation is a normal immune process that helps erode off chronic inflammation or infections. But it can have profound long-term implications on your health.
Studies suggest inflammation can be the root cause of chronic conditions like cancer, cardiovascular diseases, and rheumatoid arthritis . Fasting for that reason can decrease the level of inflammation and promote better health .
Intermittent fasting or a low-calorie diet reduces the levels of inflammation, which is beneficial for the treatment of multiple sclerosis .
Fasting Enhances Heart Health & Improves Blood Pressure and Cholesterol Levels
Cardiovascular diseases are a concern worldwide, accounting for 31.5% of deaths globally . Switching to a healthy diet and a mindful lifestyle is an effective way to reduce heart health risks. According to researchers , incorporate fasting into regular lives for beneficial results related to the heart.
Alternate-day fasting has been found to reduce “bad” LDL cholesterol and blood triglycerides levels by 25% & 32%, respectively. Long-term fasting goals can also help you achieve significantly decreased blood pressure levels . Fasting is also associated with a lower risk of coronary artery disease and lowered risk of diabetes, a significant threat factor for heart disease.
Fasting Boosts Brain Function and Prevents Neurodegenerative Disorders
Multiple studies have claimed that fasting has a powerful effect on brain health. Intermittent fasting improves brain function and structure and increases the generation of nerve cells to help boost cognitive function . While relieving inflammation, fasting prevents neurodegenerative disorders like Alzheimer’s disease and Parkinson’s.
Promotes Weight Loss by Limiting Calorie Intake and Boosts Metabolism
Many people may choose to fast to shed a few pounds. Practically, abstaining from certain foods can decrease overall calorie intake, leading to healthy weight loss. Short-term fasting is known to boost metabolism by increasing the levels of the neurotransmitter norepinephrine, which enhances weight loss .
Whole-day fasting reduces body weight by up to 9%, and one can notice a significant decrease in body fat over 12–24 weeks .
Intermittent fasting over 3-12 weeks effectively induces weight loss as it restricts calorie intake and decreases body weight and fat mass by up to 8%-16%, respectively .
Fasting is more effective than calorie restriction at increasing fat loss and preserving muscle tissue.
Helps Cancer Prevention and Increase efficacy of Chemotherapy
Studies indicate that fasting benefits the treatment and prevention of cancer. Alternate-day fasting helps block tumour formation .
When exposed to fasting bear, cancer cells are as effective as chemotherapy and delay tumour growth while increasing the effectiveness of ongoing chemotherapy treatments .
There are different types of fasts one can observe. The ancient Ayurveda and sattvic lifestyle include fasting as an integral part of living and other practices. It is all up to you how easy you make fasting and fit it into your lifestyle. Here is the list of most common types of fasting people observe:
Water fasting: Drinking only water for a specific period of time.
Juice fasting: Includes only drinking vegetable or fruit juice.
Intermittent fasting: Limiting the intake partially or entirely to a few hours or a few days at a time. One can resume a regular diet on other days.
Partial fasting: It includes cutting on certain foods or drinks, for instance, processed foods, animal products, caffeine, sugars etc.
Calorie restriction: Strictly restrict calories for a few days every week.
With these above-stated categories being the most popular, people break down intermittent fasting into subcategories. For instance, you can observe alternate-day fasting, time-restricted feeding, etc., all of that suit your body type and bear positive and healthy results.
In the end, be mindful of the practices you take up. Make sure you prioritise being healthy over other goals when it comes to fasting. After all, cutting down food to become weaker is of no use! Thus, be very conscious and thoughtful of your goals, and remember, NOT TO OVERDO IT!
References & Sources:
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Kwa sababu ya kuenea kwa mapokeo ya hivi karibuni, watu wengi wanaamini kwamba kufunga ni jambo la kawaida ambalo limekuwa likitendeka kwa karne nyingi. Ina fungu muhimu katika tamaduni na dini nyingi. Ni kiasi cha chakula au kinywaji kwa muda fulani, na kuna njia nyingi za kufunga. Kwa ujumla, kufunga kwa muda wa saa 24 hadi 72 ni jambo la kawaida. Wakati wa kufunga kwa vipindi, mtu lazima afanye haraka katika mzunguko wa kula na kufunga, kuanzia masaa machache hadi siku chache (wakati mwingine). Hata sayansi inathibitisha kwamba kufunga kuna faida nyingi kwa afya. Unaweza kuwa na kila kitu, kuanzia kupoteza uzito kwa kasi hadi kuboresha utendaji wa ubongo. Inasaidia kudhibiti sukari ya damu kwa kuathiri upinzani wa insulini: Uchunguzi kadhaa unadai kuwa aina tofauti za kufunga hupunguza udhibiti wa sukari ya damu. Hii ni mbinu yenye kusaidia kwa wale walio hatarini mwa kupatwa na ugonjwa wa kisukari. Utafiti uliofanywa kwa watu 10 wenye ugonjwa wa kisukari wa aina ya 2 ulionyesha kwamba kufunga kwa muda mfupi kwa vipindi vingi kulipunguza sana kiwango cha sukari ya damu. Kupunguza ulaji wa kalori huathiri kupunguza upinzani wa insulini katika mwili wa binadamu. Kupunguza upinzani wa insulini huongeza unyeti wa mwili kwa insulini na inaruhusu kusafirisha glukosi kutoka damu hadi seli kwa ufanisi zaidi. Kwa sababu ya athari hizi za kupunguza sukari ya damu, kufunga kunaweza kusaidia kudhibiti viwango vya sukari ya damu na kuzuia spikes. Kuimarisha afya kwa kupambana na uvimbe Uvimbe wa haraka ni mchakato wa kawaida wa kinga ambayo husaidia kuharibu uvimbe wa muda mrefu au maambukizo. Lakini inaweza kuwa na athari kubwa kwa afya yako kwa muda mrefu. Uchunguzi unaonyesha kwamba uvimbe unaweza kuwa kisababishi kikuu cha magonjwa sugu kama vile kansa, magonjwa ya moyo na mishipa, na ugonjwa wa nyuzinyuzi. Kwa sababu hiyo, kufunga kunaweza kupunguza kiwango cha uvimbe na kuboresha afya. Kuanza kufunga kwa muda mfupi au kula vyakula vyenye kalori chache hupunguza viwango vya uvimbe, jambo ambalo ni lenye manufaa kwa matibabu ya ugonjwa wa multiple sclerosis. Kujifunga kunaboresha afya ya moyo na kuboresha shinikizo la damu na viwango vya cholesterol Magonjwa ya moyo ni wasiwasi ulimwenguni kote, yakisababisha 31.5% ya vifo ulimwenguni. Kuamua juu ya lishe bora na mtindo wa maisha wa akili ni njia bora ya kupunguza hatari za moyo. Watafiti wanasema kuwa kufunga ni sehemu ya maisha ya kawaida ya binadamu na kuna faida kwa moyo. Kwa mfano, kufunga siku mbili kwa siku kunaweza kupunguza kiwango cha LDL na triglycerides kwa asilimia 25 na 32 kwa kila siku. Lengo la muda mrefu la kufunga pia linaweza kukusaidia kufikia viwango vya chini vya shinikizo la damu. Pia, kufunga kunahusisha kupunguza hatari ya ugonjwa wa mishipa ya damu na kupunguza hatari ya ugonjwa wa kisukari, jambo ambalo ni hatari kubwa kwa magonjwa ya moyo. Kufunga huongeza utendaji wa ubongo na kuzuia magonjwa ya neva Uchunguzi mwingi umedai kwamba kufunga kuna athari kubwa kwa afya ya ubongo. Kufunga kwa muda hupunguza utendaji wa ubongo na huongeza uzalishaji wa seli za neva ili kusaidia kuongeza utendaji wa utambuzi. Wakati wa kupunguza uvimbe, kufunga huzuia magonjwa ya neva kama vile ugonjwa wa Alzheimer na Parkinson. Kupunguza uzito kwa kupunguza kalori na kuongeza kimetaboliki Watu wengi wanaweza kuchagua kufunga ili kupoteza pauni chache. Kwa kweli, kuepuka vyakula fulani kunaweza kupunguza ulaji wa kalori kwa ujumla, na hivyo kupunguza uzito kwa njia yenye afya. Kwa mfano, kufunga kwa muda mfupi kunaweza kuongeza kiwango cha neurotransmitter norepinephrine, ambayo inaweza kusaidia kupunguza uzito. Kwa mfano, kufunga siku nzima hupunguza uzito wa mwili kwa hadi 9%, na mtu anaweza kuona kupungua kwa mafuta ya mwili kwa wiki 12-24. Kwa hivyo, kufunga kwa muda wa wiki 3-12 kunasaidia kupunguza uzito, kwani hupunguza ulaji wa kalori na kupunguza uzito wa mwili na mafuta hadi 8% hadi 16%. Kufunga ni bora kuliko kupunguza kalori katika kuongeza kupoteza mafuta na kuhifadhi misuli. Inasaidia kuzuia kansa na kuongeza ufanisi wa kemotherapy Uchunguzi unaonyesha kwamba kufunga kunasaidia matibabu na kuzuia kansa. Kutumia siku mbili kwa siku kunasaidia kuzuia ukuaji wa uvimbe. Wakati wa kufichuliwa kwa dubu wa kufunga, seli za saratani zina ufanisi kama chemotherapy na kuchelewesha ukuaji wa uvimbe wakati wa kuongeza ufanisi wa matibabu ya chemotherapy ya sasa. Kuna aina mbalimbali za kufunga ambazo mtu aweza kufuata. Ayurveda ya kale na mtindo wa maisha wa sattvic ni pamoja na kufunga kama sehemu muhimu ya kuishi na mazoea mengine. Ni juu yako mwenyewe jinsi unavyofanya kufunga kuwa rahisi na kuifananisha na mtindo wako wa maisha. "Hii ni moja ya aina ya ""kufunga"" ambayo watu wengi hufuata: ""Kufunga kwa maji"" - kunywa maji tu kwa muda fulani." Kufunga kwa maji: Inatia ndani kunywa maji ya mboga au matunda tu. Kuanza kufunga: Kupunguza ulaji wa chakula kwa muda wa saa chache au siku chache. Mtu aweza kuendelea na chakula cha kawaida siku nyingine. Kujifunga kwa sehemu: Inajumuisha kupunguza vyakula au vinywaji fulani, kwa mfano, vyakula vilivyotengenezwa, bidhaa za wanyama, kafeini, sukari, nk. Kupunguza kalori: Punguza kalori kwa siku chache kila wiki. Kwa kuwa vikundi hivyo vilivyotajwa hapo juu ni vya kawaida zaidi, watu huvunja kufunga kwa vipindi vipindi katika vikundi vidogo. Kwa mfano, unaweza kufuata kufunga siku mbadala, kulisha kwa muda mdogo, nk, yote ambayo yanafaa aina yako ya mwili na kubeba matokeo mazuri na afya. Mwishowe, uwe mwangalifu kuhusu mazoea unayofuata. Hakikisha kuwa unaweka afya yako mbele ya malengo mengine wakati wa kufunga. Baada ya yote, kupunguza chakula ili kuwa dhaifu hakuna faida! Kwa hiyo, uwe na ufahamu sana na kufikiri sana juu ya miradi yako, na ukumbuke, USIWE ZAIDI! "Mfano: ""Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu, Mungu.""" Chanjo ni tatizo la kimataifa na linahitaji kushughulikiwa katika ngazi ya kimataifa. Kama tutasimama pamoja, tuna nafasi ya kuokoa watoto wa siku zijazo. Keep Us Advertising Free Healing Oracle inafanywa iwezekanavyo kwa msaada wa wasomaji wake. 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