Fasting - forms, mechanisms of action and health benefits
Fasting promotes cell regeneration, reduces inflammation and activates autophagy. Find out what types of fasting there are and how they can benefit your health.
Things worth knowing about "Fasting"
Fasting promotes cell regeneration, reduces inflammation and activates autophagy. Find out what forms of fasting there are and how they can benefit your health.
Fasting refers to the voluntary avoidance of solid food or certain foods over a defined period of time. Originally rooted in religious traditions, fasting is now increasingly used as a medical, preventative and therapeutic measure. A distinction is made between intermittent fasting (e.g. 16:8), therapeutic fasting, alkaline fasting or modified fasting. The aim is not just weight loss, but also regeneration of the body, activation of self-healing processes and promotion of metabolic health.
In a state of fasting, there is a switch from sugar to fat metabolism. During this process, ketone bodies are produced, which serve as an alternative source of energy for the brain and other organs. This metabolic switching process can reduce inflammation, improve insulin sensitivity, activate autophagy (a type of cellular self-cleaning) and, in the long term, even reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular diseases or neurodegenerative diseases. Fasting also has a hormone-regulating and antioxidant effect.
The effect of fasting depends on the individual constitution, the fasting method and the duration. While short fasting cycles (e.g. intermittent fasting) can be easily integrated into everyday life, longer therapeutic fasts require medical supervision. Getting back on track with your diet also plays a crucial role: easily digestible, nutrient-rich food with fibre, healthy fats and plant-based protein supports the lasting effect. Fasting is not suitable for everyone - people with eating disorders, underweight or certain pre-existing conditions should seek medical advice beforehand.
Literature references:- Longo, V. D., Panda, S. (2016): "Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan". Cell Metabolism.
- Wilhelmi de Toledo, F., et al. (2019): "Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1422 subjects". PLoS ONE.
- Brandhorst, S. et al (2015): "A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan". Cell Metabolism.
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