How Intermittent Fasting Can Boost Your Body’s Immune System
Intermittent fasting, also known as time-restricted eating, has become increasingly popular in recent years as a way to lose weight and improve overall health. However, many people are unaware that this eating pattern may also enhance the immune system’s function.
What is Intermittent Fasting?
Intermittent fasting involves limiting the daily intake of food to a specific window of time. This time duration can vary, but typically ranges between 6-8 hours. Outside of the eating window, the individual is required to fast, which usually lasts for 16-18 hours.
How Does Intermittent Fasting Influence the Immune System?
Intermittent fasting may have several beneficial impacts on the immune system. Various research studies have demonstrated that fasting may decrease inflammation, boost antioxidant defense, and hinder the progression of autoimmune conditions. Additionally, fasting can lead to various cellular adaptations and endocrine changes that can improve the body’s immune function.
Key Benefits of Intermittent Fasting on the Immune System
Here are some of the critical benefits of Intermittent Fasting on the immune system.
1. Reduced Inflammation
Intermittent Fasting can assist to decrease inflammation by lowering the pro-inflammatory cytokines’ production.
2. Enhance Antioxidant Defense
Fasting activates several cellular strategies and metabolic pathways that promote the production of antioxidants in the body. This leads to an improvement in antioxidant defence.
3. Regulate the Gut Microbiome
Fasting can balance the gut microbiome by decreasing gut inflammation and enhancing gut bacteria. This, in turn, can protect the body against gastrointestinal infections and other autoimmune disorders associated with intestinal permeability.
4. Promote Apoptosis
Intermittent Fasting can enhance apoptosis, which is a natural process of cell death. This, in turn, helps to get rid of the old and damaged cells, tissues and helping to regenerate new and healthier ones.
5. Improves Metabolic Health
Intermittent Fasting can aid in regulating the insulin level, improve blood sugar level, enhance insulin sensitivity which further prevent metabolic disorders and ultimately improve the immune system.
Who Should Try Intermittent Fasting?
If you are planning to try fasting, you should discuss this with your physician, particularly if you have any underlying health condition. Intermittent Fasting should be avoided if you are pregnant, underweight or have an eating disorder.
How to Start Intermittent Fasting?
Here are some tips for starting Intermittent Fasting:
- Select a fasting period that suits your schedule.
- Consume whole and nutritious foods during the eating period.
- Stay hydrated, and drink plenty of water throughout the day.
- Gradually increase your fasting period to avoid any discomfort.
Conclusion
Intermittent Fasting can boost the immune system in various ways, including reducing inflammation, improving antioxidant defence, balancing the gut microbiome, promoting apoptosis and improving metabolic health. But, before you start any new diet or eating pattern, It’s essential to consult with your physician, especially if you have a pre-existing health condition.
FAQs
1. Can I drink water while fasting?
Yes, drinking water is essential or any zero-calorie drinks such as black coffee ad tea are also allowed.
2. Can I break my fast before the allocated time?
Yes, you can break your fast with whole and nutritious food any time before the allocated time.
3. Does fasting increase my lifespan?
Several studies have suggested that Intermittent Fasting can increase lifespan. However, there is no conclusive evidence to support this claim.
4. Can exercising while fasting is beneficial?
Moderate exercise is generally safe while fasting and may have additional benefits such as improved fat-burning effects. However, it’s essential to make sure that you are feeling well, energetic and well hydrated before starting exercise.
5. Can Intermittent Fasting cause nutrient deficiencies?
If you come across the eating window, you get proper nutrition, it is unlikely to cause any nutrient deficiencies. However, it’s essential to focus on nutrient-dense foods during the eating period to prevent any nutrient deficiencies.
