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Fasting regularly can boost heart health and make you live longer: Study
By joannewashburn // 2021-05-05
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Fasting has been linked to religious rituals for centuries. It's an important practice to Muslims, Buddhists, Hindus and even Christians on some occasions. But fasting can do more than just recharge one’s spiritual batteries, so to speak. In fact, two new studies suggest that regular fasting supports heart health and can even extend one's lifespan. Both studies focused on data from patients assessed for heart disease in Utah and the other Mountain States. They also included hundreds of Mormons, who typically fast one Sunday every month for up to 24 hours.

Fasting leads to a healthier heart and a longer life

In the first of the two studies, researchers looked at how fasting impacted longevity. They followed some 2,000 people who had undergone a cardiac catheterization procedure for 4.4 years. The cohort included 389 “routine fasters” who had been fasting regularly over the last five years. The researchers found that the routine fasters had a 45 percent lower mortality rate than non-fasters. They said the effects of fasting were more profound than they anticipated. In the second study, the researchers used the same patient data to see how fasting regularly impacts a patient’s risk of experiencing heart failure or heart attacks. They found that routine fasters and non-fasters didn’t differ significantly in terms of heart attack risk. But they also found that routine fasters had a 71 percent lower risk of experiencing heart failure than non-fasters. There are lots of short-term clinical trials assessing the benefits of fasting but only a few long-term ones. So both new studies offer experts a glimpse into the potential health benefits of fasting in the long run. But the researchers still have a lot of work to do. Some experts who weren't involved in either study said that the benefits supposedly derived from routine fasting may also be attributed to the lifestyle of Mormons. Mormons follow a strict lifestyle that forbids them from smoking and drinking alcohol, coffee or tea. Therefore, it makes sense that they have a better chance of living longer and a lower risk of developing heart conditions than non-Mormons. The Mormons included in the studies also fasted regularly for at least 12 hours over the course of an average of 42.2 years. So the average person might have to fast for decades to enjoy the same benefits as Mormons.

Methods of fasting

Fasting is fast becoming a popular health trend. But unlike diet fads, fasting offers benefits beyond weight loss, such as lower blood pressure and cholesterol levels, restful sleep and a clear mind. Some people who have started fasting also report having more control over their appetite. But fasting isn't just eating one day and then starving yourself the next. There are methods to it. Following any of those methods helps ensure that you don't develop an eating disorder and that you avoid adverse health effects linked to improper fasting, such as headaches, lethargy, crankiness and constipation. Here are some of the most popular methods of fasting:
  • 16/8 — With this method, you restrict your daily eating window to 8-10 hours only. You then fast for 14-16 hours. People who follow this method generally skip breakfast and don't eat anything after dinner. You may find this method difficult if you get hungry in the morning and like to eat a heavy breakfast.
  • 5:2 — The 5:2 eating pattern involves eating normally five days of the week and restricting your calorie intake to 500-600 calories only for the remaining two days. This is also known as the "Fast Diet."
  • Eat-stop-eat — This method involves fasting for a full 24 hours once or twice each week. For example, you fast from dinner one day to dinner the next day.
Fasting helps improve heart health and longevity, among other health benefits. If you want to try fasting for its health benefits, take it slow and experiment with various fasting methods to figure out what works best for you. Sources: Heart.org Healthline.com
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