Intermittent Fasting and Inflammation: How Fasting Can Reduce Chronic Inflammation

I. Introduction – Chronic Inflammation and Intermittent Fasting

Chronic inflammation is a condition where the body's immune system is constantly actuated, which can lead to various diseases.

Intermittent fasting has become a popular way to ameliorate health and wellness. It involves cycling between intervals of fasting and eating. The benefits of intermittent fasting are numerous, and one of them is its capability to reduce chronic inflammation.

In this article, let’s explore how intermittent fasting can help reduce chronic inflammation and the benefits of doing so.

A. Explanation of Intermittent Fasting

Intermittent fasting is a dietary pattern where one can alternate between periods of eating and fasting. There are several ways to exercise intermittent fasting using various methods such as the 16/8 method, where one can fast for 16 hours and eat during an 8-hour window, or the 5:2 method, where one can eat normally for 5 days and keep the intake of calories under 500-600 level on the other 2 days or Alternate Day Fasting, where one can fast every other day, either by consuming only very low calorie food or drinks or abstain completely. There are some other intermittent fasting methods like The Warrior Diet, Eat-Stop-Eat method that can be followed.

B. The widespread presence of chronic inflammation and its impact on health

Chronic inflammation is a condition where the body's immune system is constantly actuated, leading to an extended state of inflammation. This type of inflammation is different from the acute inflammation that takes place in response to injury or infection. Chronic inflammation has been linked to various health conditions, such as heart diseases and complications, Type 2 diabetes and can contribute to form cancer.

C. The role of chronic inflammation in various diseases

Inflammation is a natural process that helps the body repels infections and heal injuries. However, when inflammation becomes chronic, it can cause damage tissues and organs and contribute to the development of various diseases. Chronic inflammation has been linked to heart diseases like stroke, Type 2 diabetes, cancer, Alzheimer's disease, and autoimmune disorders.

Now that we understood what intermittent fasting and chronic inflammation, let’s understand on how intermittent fasting can help reduce chronic inflammation in the next section.

II. The relationship between intermittent fasting and inflammation

A. Explanation of how inflammation works in the body

Inflammation is a natural response to injury or infection. When the body perceives a threat, it releases chemicals that cause blood vessels to enlarge and white blood cells to rush to the site of injury or infection. This process helps to isolate and destroy the threat.

However, when inflammation becomes deep rooted, it can cause damage to healthy tissues and organs, leading to various health problems.

B. How intermittent fasting can reduce inflammation

Intermittent fasting has shown the path of reducing chronic inflammation by following several mechanisms.

Firstly, when the human body gets in a fasting state, it undergoes cellular repair processes, such as "autophagy", where damaged cells are removed gets replaced with newer cells that are healthy. This repair process helps reducing inflammation and improves immune system function.

Secondly, during a fasting state, the body performs a metabolic switch in using glucose as its primary source of energy in place of fat. This switch brings about various cellular and molecular pathways that have anti-inflammatory effects.

C. The scientific evidence backing the anti-inflammatory effects of intermittent fasting

Several studies conducted with humans and even in animals have shown that intermittent fasting can reduce chronic inflammation.

One study published in 2020 in the journal Cell Metabolism has found that alternate day fasting (ADF) reduced markers of inflammation in overweight adults. Study was conducted with participants that followed a 4-week ADF regimen that involves consuming 25% of energy needs on fast days and ad libitum eating on non-fasting days. The results showed reduced levels of inflammatory markers in the blood, as well as improving insulin sensitivity and glucose metabolism.

Another study published in the Journal of Nutritional Biochemistry in 2021 has showed that a 16-hour fast also called as “time restricted feeding”, reduced inflammatory markers in healthy adults. Participants in this study followed intake of daily calorie within the 8-hour window and fasting thereafter for 16 hours. The research outcome showed reduced levels of inflammatory markers in the blood among the healthy adults that participated.

A couple other studies found that periodic fasting reduced inflammation and improved immune system function in animals. Study published in journal Aging in 2016 found that periodic fasting improved health and extended lifespan in mice. Study published in the journal Cell Reports in 2018 found that periodic fasting improved immune function in mice.

In conclusion, intermittent fasting can help reduce chronic inflammation by promoting cellular repair processes, activating anti-inflammatory pathways, and improving immune system function. This helped us understanding the relationship between intermittent fasting and chronic inflammation.

Let’s dive-in into the benefits of reducing chronic inflammation in the next section.

III. The benefits of reducing chronic inflammation

A. Reduced risk of chronic diseases

As stated before, chronic inflammation has been linked to various chronic diseases like stroke and other heart related complications, type 2 diabetes, Alzheimer’s, and cancer. By reducing chronic inflammation through intermittent fasting, you can lower your risk of developing these chronic diseases. Intermittent fasting has also shown in keeping the levels way lower than the risk thresholds set for these chronic diseases, such as insulin sensitivity, blood pressure, and cholesterol levels.

B. Improved immune system function

Chronic inflammation can weaken the immune system and make it less effective at defending these infections. By reducing chronic inflammation through intermittent fasting, you can improve immune system function and increase your resistance to infections.

C. Better mental health

Chronic inflammation has also been linked to various mental health problems, such as depression and anxiety. By reducing chronic inflammation through intermittent fasting, you may experience improvements in mood and overall mental health.

Benefits also include improved gut health, increased longevity, and improved cognitive function.

Let’s now look on how we can incorporate intermittent fasting into our lives to stay away from chronic illness.

IV. How to incorporate intermittent fasting to reduce inflammation

A. Consider medical advice

If you have a medical condition or are taking medication, it's important to consult with a healthcare professional before starting intermittent fasting. A healthcare professional can help you determine the best fasting schedule and monitor your progress.

B. Start slowly and gradually increase fasting times

Start slowly and gradually increase fasting times if you are new in observing fasting methods. A better start would be to observe a 12-hour fast across all climatic conditions unless its scorching hot or freezing cold.

B. Stay hydrated and eat rich nutrient foods

During your eating periods, it's important to stay hydrated and eat nutrient-dense foods to support cellular repair and reduce inflammation. Aim for a diet rich in fruits, vegetables, whole grains, and lean proteins.

D. Listen to your body

Intermittent fasting isn't for everyone, and it's important to listen to your body. If you feel dizzy, lightheaded, or fatigued, it may be a sign that you're not getting enough nutrients or water. In that case, it may be best to discontinue fasting or adjust your fasting schedule.

V. Conclusion

Fasting has been in practice for thousands of years and has shown to have many health benefits.

Various studies backed that intermittent fasting helps reduce chronic inflammation, which keeps us in low-risk level in getting affected by chronic diseases, improved immune system function, and better mental health. In addition to reducing chronic inflammation, fasting may also improve gut health, increase longevity, and improve cognitive function. As always, it's important to consult with a healthcare professional before starting any new health regimen.

By incorporating intermittent fasting into your routine, you can experience the many benefits of reduced inflammation.

If you're interested in reducing inflammation and improving your health, we encourage you to give intermittent fasting a try.