Mechanisms by which intermittent fasting improves brain function, mood, and blood sugar
Enhance brain function and delay brain aging
Professor Hiroshi Ōmura of Kyushu University in Japan has been engaged in geriatric medicine research for many years.
His report indicated that after a large meal, the amount of a substance in the brain called fibroblast growth factor increases tens of thousands of times compared to before eating.
This substance can cause the proliferation of fat cells in capillary endothelial cells, promote the occurrence of atherosclerosis, cause premature brain aging, memory loss, and slow thinking (in severe cases, it can lead to stroke), and is even related to the onset of Alzheimer's disease.
There is currently no specific drug to control the increase of fibroblast growth factor.
However, it is entirely possible to delay cerebral arteriosclerosis and brain aging by restricting food intake and reducing the secretion of fibroblast growth factor in the brain.
Improve mood and combat depression
Factors that can induce a bad mood include insufficient sleep and excessive bodily waste affecting the circulation of qi and blood.
Although there may be intermittent mood swings during fasting, after a period of time the body will have a calming effect, making the mood more peaceful, and sleepiness will increase, allowing the whole person to get enough rest, thus making people feel comfortable.
During fasting, as waste is flushed out and cleansed from the body, all the accumulated repressions and thoughts, messages, and memories that have been stored up in people's hearts for a long time, such as terrifying experiences, hatred, guilt, and anger, will be released one by one.
A study abroad found that among 52 patients with chronic pain, more than 80% experienced relief from depression and anxiety after undergoing a two-week intermittent fasting therapy.
Lower blood sugar and control diabetes
The basic principle of intermittent fasting is to reduce calorie intake and increase the proportion of protein foods while reducing the proportion of carbohydrate foods.
This is similar to the dietary requirements for diabetic patients.
Therefore, maintaining this healthy eating habit in the long term is very beneficial for preventing diabetes.
A study published in the World Journal of Diabetes indicates that intermittent fasting is a safe dietary intervention that can help improve fasting blood glucose and postprandial blood glucose levels.
A study by the University of South Australia has found that intermittent fasting can reduce the dosage of hypoglycemic drugs and effectively lower blood sugar levels in patients with type 2 diabetes.
In addition, some domestic scholars believe that although intermittent fasting cannot effectively lower blood sugar in the short term, it can improve insulin sensitivity and help prevent and treat diabetes.
Cancer prevention
The cells in our bodies are constantly replicating, replacing dead, old, and damaged tissues.
If cells grow at a controlled rate, the body will not have problems. However, sometimes cells mutate and grow out of control, leading to cancer.
High concentrations of hormones like insulin-like growth factor 1, which stimulate cell growth, in the blood may increase the risk of cancer.
Science shows that even if we fast for a short period of time, our bodies will slow down their pace of growth, activate repair and survival modes, and wait for the day when food is plentiful again.
However, the cancer cells are still out of control; no matter how harsh the environment, they still take root and sprout.
This "selfish" trait is our opportunity.
If you fast before chemotherapy, your normal cells will enter a dormant state, while cancer cells will spread and become easier to attack.
In addition, regardless of the duration of fasting, it can reduce the concentration of insulin-like growth factor 1, thereby reducing the risk of various cancers.
A recent study has confirmed that fasting can significantly reduce the risk of breast cancer in women.
Take this quiz to see if you're suited for intermittent fasting.
Can I do intermittent fasting?
Many people may have this question.
Therefore, before starting intermittent fasting, the first step is to take a test to determine if you are obese and suitable for intermittent fasting.
[Question Test]
Problem ID: 1, Question: Often rushing through meals, wolfing down food without chewing it thoroughly. Yes (1 point) No (0 points)
Question No. 2, Question Description: Current weight exceeds the standard weight by more than 10%. Yes (1 point) No (0 points)
Question No. 3, Question Content: I frequently take diet pills, but I'm gaining weight instead. Yes (1 point) No (0 points)
Question No. 4, Question Description: Due to being too busy, I often skip meals, frequently skipping lunch and going straight to dinner, or completely omitting breakfast. Yes (1 point) No (0 points)
Question No. 5, Question: Despite long-term dieting, weight is still increasing. Yes (1 point) No (0 points)
Question No. 6, Question Content: Prefers fried, high-fat, and high-calorie foods. Yes (1 point) No (0 points)
Question No. 7, Question: Do you like to eat meat with the skin on? Yes (1 point) No (0 points)
Question No. 8, Question: Two meals a day are eaten out. Yes (1 point) No (0 points)
Problem No.: 9, Question: Sitting still for long periods at work. Yes (1 point) No (0 points)
Question No. 10, Question Content: I have a habit of sitting down to eat or watch TV as soon as I get home from work, and then staying there until bedtime. Yes (1 point) No (0 points)
Question No. 11, Question Description: Exercising less than twice a week, or exercising for less than 2 hours per week. Yes (1 point) No (0 points)
Question No. 12: Is a lavish meal often the only way to celebrate special occasions and achievements? Yes (1 point) No (0 points)
Question No. 13, Question Description: Due to life and body image pressures, I've become afraid to eat, and even feel severe guilt about eating anything. Yes (1 point) No (0 points)
Question No. 14: Despite exercising to lose weight, I still eat a lot. Yes (1 point) No (0 points)
Question No. 15, Question Content: Suffering from obesity-related diseases, such as hypertension, hyperlipidemia, and hyperglycemia. Yes (1 point) No (0 points)
• Scoring Explanation
A score of 0-3 indicates that your diet is relatively regular and normal. You eat meals on time, and your diet tends to be light and low in oil. You do not have bad habits such as dieting or taking diet pills. You also exercise regularly.
Therefore, your weight is within the normal range, you are slim, and you are in good health. You do not have the problem of obesity, nor are you troubled by lifestyle-related diseases such as high blood pressure, high cholesterol, and high blood sugar.
After careful consideration, you do not need to fast.
A score of 4-8 indicates that you may be too busy with work to have time for or forget to eat breakfast or lunch. You may also enjoy high-calorie foods such as kebabs and fried dough sticks.
You rarely exercise and may sit in the office for seven or eight hours a day. You may have recently noticed that your pants are getting tighter and tighter, and you can no longer fit into the clothes you used to wear.
If you experience any of the above symptoms, it means you are likely facing a risk of being overweight. You may have unwanted fat on your abdomen and thighs. It is recommended that you try intermittent fasting to lose weight appropriately.
A score of 9 or above indicates that you have been finding it difficult to do things lately, you sweat easily, and walking or climbing stairs is strenuous and leaves you breathless. Your colleagues and friends may jokingly call you "Little Fatty." You can only buy the largest size clothes every time you go shopping. During your company's physical examination, the doctor will tell you that such a weight may have adverse effects on your health, and you are at greater risk of developing diseases such as high blood pressure, high blood sugar, and high cholesterol.
So take action now and get rid of obesity by intermittent fasting.