DAY 3 - RAMADAN: Health Benefits of Intermittent Fasting (IF)

Those of you who know me well know that I am a "research-aholic". I enjoy reading clinical studies (my kids tell me this is why I'm still single) and delving deep into the science. As I considered participating in Ramadan over the past several months, I, of course, did my research. There are now numerous studies available on the impact of Intermittent Fasting (IF) on health issues such as heart disease, diabetes, hypertension, obesity, cognitive function, brain structures, metabolic health, and overall disease processes. It has been fascinating to peruse the literature and discover what scientists are studying and what they hope to study in the future. Much of this research has been instigated by observing the health benefits of those who observe Ramadan along with a history of fasting in many civilizations.

"Historically, fasting has been used as both a religious and a medical practice for thousands of years. Fasting for medical purposes has been suggested since the time of ancient Chinese, Greek and Roman physicians. Throughout the millennia, many have recommended fasting for medical reasons. For example, Benjamin Franklin has been quoted as saying “The best of all medicines is resting and fasting.” Similarly, Mark Twain wrote “A little starvation can really do more for the average sick man than can the best medicines and the best doctors. I do not mean a restricted diet; I mean total abstention from food for one or two days.”

Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/

Over the coming days, I will be summarizing some of the data I have found that I think will be of most interest. This image really tells you most of what you need to know.

Examples of functional effects and major cellular and molecular responses of various organ systems to IF - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/

"In humans and rodents, IF results in decreased levels of circulating insulin and leptin, elevated ketone levels, and reduced levels of pro-inflammatory cytokines and markers of oxidative stress. Liver cells respond to fasting by generating ketones and by increasing insulin sensitivity and decreasing lipid accumulation. Markers of inflammation in the intestines are reduced by IF. The insulin sensitivity of muscle cells is enhanced and inflammation reduced in muscle cells in response to the metabolic switch triggered by fasting and exercise. Emerging findings further suggest that exercise training in the fasted state may enhance muscle growth and endurance. Robust beneficial effects of IF on the cardiovascular system have been documented including reduced blood pressure, reduced resting heart rate, increased heart rate variability (improved cardiovascular stress adaptation) and resistance of cardiac muscle to damage in animal models of myocardial infarction. Studies of laboratory animals and human subjects have shown that IF can improve cognition (learning and memory); the underlying mechanisms may involve neurotrophic factors, stimulation of mitochondrial biogenesis and autophagy, and the formation of new synapses. IF also increases the resistance of neurons to stress and suppresses neuroinflammation. *Demonstrated in animal models, but not yet evaluated in humans."

Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/