By Wendy M. HenrichsBoard Certified Chiropractic Pediatrician and Nutrition Counselor
Is your diet in need of a reboot before the holidays? Remember that your diet is how and what you eat, not something that you do for a short period of time to lose weight. There are several popular diet patterns today, including Keto, Paleo, Gluten Free, Low Carb, High Protein, Whole 30, and Mediterranean. The number one diet pattern in 2018 was Intermittent Fasting. This article will explore intermittent fasting and its benefits. If you are looking for ways to manage your weight, decrease inflammation and pain, lower your blood pressure, lower your total cholesterol, decrease your risk for heart disease and diabetes along with having more energy and longevity then intermittent fasting could be for you.
Fasting originated in ancient evolution and healing tradition across millennia. It has been shown to support overall metabolic health. It supports cellular cleanup which leads to cellular regeneration and an increase in circulating stem cells (i.e. younger cells). It impacts genetic markers associated with an increase in human longevity and health span.
Fasting is not a fad. In Obesity 2019, those practicing time-restricted eating within a six-hour period and fasting for 18 hours improved fat-burning and lowered levels of the hungry hormone ghrelin, as compared to those who ate exact same meals in 12-hour period. Eating only during limited hours can improve weight management, increase longevity, and improve our immune systems ability to fight disease. Mt. Sinai researchers published a study (Cell, Aug. 22, 2019) showing that fasting reduces inflammation and improves chronic inflammatory diseases without affecting the immune systems response to acute infections. Intermittent fasting is known to improve sensitivity to blood glucose, lower blood glucose, protect against fatty liver, and lower pancreatic fat.
There are several approaches to intermittent fasting but, in my opinion, a 12-16 hour fasting period that includes breakfast and eating your last meal before 6 p.m. is doable for the average person with a multitude of benefits. A study published in Nutrients 2019 compared the effects of eating a high fat, high sugar diet (the Standard American Diet-SAD) to a 12-16-hour intermittent fasting diet. Eating more than six meals and snacks daily while skipping breakfast, eating high fat and high sugar, and eating the last meal later at night with a reduced fasting period causes increased hunger, inflammation and total cholesterol, and a decrease in insulin sensitivity. Just skipping breakfast leads to increased LDLs, increased body fat, increased weight and an increased incidence of diabetes. Eating breakfast and eating your last meal before 6pm with a fasting period between 12-16 hours has many positive effects such as decreased hunger, decreased inflammation (leads to decreased pain), decreased total cholesterol and increased insulin sensitivity. There were also decreases in LDLs, blood pressure, body weight, body fat and a decreased risk of diabetes and heart disease. These are some very compelling reasons to consider intermittent fasting.
Some things to keep in mind if you are considering intermittent fasting: Eat Breakfast: Breakfast is the most important meal of the day. It ignites your metabolism and your brain. Breakfast should include protein, healthy fats (avocado, grass-fed organic butter, salmon, omega 3 eggs, nuts or seeds), fruit or vegetables. Skipping breakfast leads to increases in body weight, body fat, LDLs and risk of diabetes. Eat Dinner/Supper before 6 p.m. (if possible): Eating later at night leads to increases in fat deposition, blood pressure, cholesterol and increased risk of diabetes and heart disease. I suggest brushing your teeth after supper which helps prevent the evening noshing. Your dinner should include four ounces of lean protein (organic chicken, grass fed beef, wild game, wild caught fish, or legumes) paired with one to two cups of steamed vegetables and/or leafy greens. If you must have starch, limit it to a half-cup serving. Eat three meals a day with two small snacks (if needed) that include protein, good fats, veggies and/or fruits. Fast for 12-16 hours between supper and breakfast: This improves your ability to burn stored fat, which amps up your metabolism. Eat whole foods that do not come from boxes or packages. That is, eat mostly plant derived food like fresh or frozen fruits and vegetables plus lean protein sources such as eggs, organic chicken, grass fed beef, wild game, wild caught fish, legumes and nuts. Eat organic foods as much as possible. Visit http://www.ewg.org for the dirty dozen and clean 15 as a guide. Eat good fats from grass fed butter, olive oil, coconut oil, avocado oil and grape seed oil. Drink half of your body weight in ounces of water daily. Try for eight ounces of water per hour throughout your waking hours. Avoid trans fats, hydrogenated and partially hydrogenated oils/fats.
Intermittent fasting was used by our ancestors, sometimes out of necessity. It is a way to lower your blood pressure, lower your cholesterol and LDLs, decrease your risk for diabetes and heart disease along with long term weight management while increasing energy and longevity. Consider intermittent fasting as a means to not only live longer but get more life out of your years.
Dr. Wendy Henrichs is a board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.
See the original post:
The benefits of intermittent fasting - Starjournalnow
- Offer Ends Soon Ready Version - The Human Longevity Project [Last Updated On: August 18th, 2024] [Originally Added On: September 11th, 2019]
- Human Longevity - Wikipedia [Last Updated On: August 18th, 2024] [Originally Added On: September 11th, 2019]
- Longevity - Wikipedia [Last Updated On: August 18th, 2024] [Originally Added On: September 11th, 2019]
- Careers Human Longevity, Inc. [Last Updated On: August 18th, 2024] [Originally Added On: September 29th, 2019]
- Is longevity determined by genetics? - Genetics Home ... [Last Updated On: August 18th, 2024] [Originally Added On: October 1st, 2019]
- Chinese Longitudinal Healthy Longevity Survey (CLHLS ... [Last Updated On: August 18th, 2024] [Originally Added On: October 1st, 2019]
- Longevity claims - Wikipedia [Last Updated On: August 18th, 2024] [Originally Added On: October 6th, 2019]
- To Love and Mourn an Animal - Sentient Media [Last Updated On: August 18th, 2024] [Originally Added On: October 21st, 2019]
- Opinion: Entrepreneurs and Their Startup Businesses Need San Diegos Support - Times of San Diego [Last Updated On: August 18th, 2024] [Originally Added On: October 21st, 2019]
- Overthinking Can Shorten Your Life, Says New Study - International Business Times [Last Updated On: August 18th, 2024] [Originally Added On: October 21st, 2019]
- Media Advisory: Artificial Intelligence in Health Care, Healthy Longevity, and Human Genome Editing Among Topics at Meeting of Nation's Top Health... [Last Updated On: August 18th, 2024] [Originally Added On: October 21st, 2019]
- Global Longevity & Anti-Senescence Therapy Market Review 2017-2018 and Forecast to 2023 - ResearchAndMarkets.com - Business Wire [Last Updated On: August 18th, 2024] [Originally Added On: October 21st, 2019]
- LyGenesis Closes $4 Million Convertible Debt Financing to Begin Clinical Development of its Liver Regeneration Technology - PRNewswire [Last Updated On: August 18th, 2024] [Originally Added On: October 21st, 2019]
- MicroRNA Expression Tied to Triple-Negative Breast Cancer in Latin America - Cancer Network [Last Updated On: August 18th, 2024] [Originally Added On: October 24th, 2019]
- Thinking deep thoughts has impact on life span - Mother Nature Network [Last Updated On: August 18th, 2024] [Originally Added On: October 24th, 2019]
- Vulnerability of the industrialized microbiota - Science Magazine [Last Updated On: August 18th, 2024] [Originally Added On: October 24th, 2019]
- What bamboo forests do for nature and human well-being - Forests News, Center for International Forestry Research [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- Quorn's secret to longevity in the meat alternative sector - Food Dive [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- New "Monsterpocalypse" releases: Ulgoth, Apes, and Robots, Oh My! - Bleeding Cool News [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- The Global Human Microbiome Market Size was Worth $ 461 Million in 2018 and is Forecasted to Reach $ 1,380 Million by 2026, at a CAGR of 17.8% During... [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- Term limits would make Congress members put the country first | Letters - NJ.com [Last Updated On: August 18th, 2024] [Originally Added On: November 10th, 2019]
- This Scientist Believes Aging Is Optional - Outside Magazine [Last Updated On: August 18th, 2024] [Originally Added On: November 10th, 2019]
- Longevity And Anti-Senescence Therapy Market to Witness Stellar Growth Rate in the Next 10 Years during 2023 - Crypto News Byte [Last Updated On: August 18th, 2024] [Originally Added On: November 17th, 2019]
- May's turn to meet Trudeau and 'anti-Alberta' activities; In-The-News Nov. 15 - larongeNOW [Last Updated On: August 18th, 2024] [Originally Added On: November 17th, 2019]
- The Future of Meat - Truthdig [Last Updated On: August 18th, 2024] [Originally Added On: November 24th, 2019]
- Surprising No One, The FBI's Watchdog Says The Agency Is Handling Its Informants Improperly - Techdirt [Last Updated On: August 18th, 2024] [Originally Added On: November 24th, 2019]
- Have Researchers Finally Figured Out Whether Dogs Are Good For Us? - Forbes [Last Updated On: August 18th, 2024] [Originally Added On: November 24th, 2019]
- Can the gut microbiome unlock the secrets of aging? - Medical News Today [Last Updated On: August 18th, 2024] [Originally Added On: November 24th, 2019]
- The disruptive power of disruption - Daily Pioneer [Last Updated On: August 18th, 2024] [Originally Added On: November 24th, 2019]
- Missing Link To Longevity Discovered In The Plant Kingdom - Texas A&M University [Last Updated On: August 18th, 2024] [Originally Added On: November 24th, 2019]
- 30-year-old Harvard study on longevity: Five daily habits to follow for a healthy living - Republic World - Republic World [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Extreme C book extract: Exploring structures and user-defined types in C - Developer Tech [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Leverates Success Task Force Scheduled to Launch Before the End of 2019 - Finance Magnates [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Partnership aims to accelerate cell and gene therapy - Harvard Gazette [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- The Cost Of Underestimating The Rise Of Women: No Babies - Forbes [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- What Will We Do When the Sun Gets Too Hot for Earth's Survival? - Scientific American [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Beyond Hello Kitty: The beauty of 'Animals in Japanese Art' - Los Angeles Times [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Startup of the Week: A Subscription for Anti-Aging Pills... for Mice - Free [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Mungo national park: where alien landscapes reveal ancient culture - The Guardian [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- The New Face of Longevity: Dwayne Clark's Solution to America's Silver Tsunami Crisis and How Living on Stolen Potatoes Made It All Possible -... [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Liberty Science Centers Inaugural Genius of New Jersey to Honor Innovators Who Make the State a World Leader in Cutting-Edge Applied Science - Yahoo... [Last Updated On: August 18th, 2024] [Originally Added On: November 25th, 2019]
- Zelda Was One of the Greatest Modern Writers of Religious Experience in Any Language - Mosaic [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- Precision Medicine Software Market : The Report Analysis And Overview of Global Market In Term Of Size, Share, Growth And Development 2019-2024 :... [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- Making The Jetsons Jealous: Peter Diamandis Says The Future Is Better, And Coming Faster Than You Ever Dreamt - Thrive Global [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- The biological defects that come with age and how to prevent them - Ladders [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- Global Stem Cells Market Growth Driver 2016 2024: By Companies Osiris Therapeutics Inc., STEMCELL Technologies Inc., BIOTIMEInc., Celgene Corporation... [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- Startup of the Week: A Subscription for Anti-Aging Pills... for Mice - VICE [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- Phishing Trends Position ISPs to Protect Subscribers - Security Boulevard [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- Longevity And Anti-Senescence Therapy Market: Market Development, Overview and Forecast up to 2023 - Statsflash [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]
- The pain of a failed investment can be the best teacher of all - Financial Post [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- Were all going to die: Alarmists in our midst - Daily Maverick [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- 12 Powerful Ayurvedic Herbs and Spices with Health Benefits - Healthline [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- Employee Engagement: Everything You Need to Know - HR Exchange Network [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- Wherever The Human Heart Beats @ Alma Tavern - Epigram [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- Fermenting the future of healthy aging - SynBioBeta [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- Liberty Science Center's Inaugural Genius of New Jersey to Honor Innovators Who Make the State a World Leader in Cutting-Edge Applied Science -... [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- Rich People Have Access to Better Microbes Than Poor People, Researchers Say - VICE UK [Last Updated On: August 18th, 2024] [Originally Added On: November 27th, 2019]
- Frankenstein vs. The Wolfman: Who Would Win (And Why) - Screen Rant [Last Updated On: August 18th, 2024] [Originally Added On: November 28th, 2019]
- How do consumer DNA tests from the US and China stack up? - Abacus [Last Updated On: August 18th, 2024] [Originally Added On: November 28th, 2019]
- Scott LaFee: Don't Think Too Hard About This - Noozhawk [Last Updated On: August 18th, 2024] [Originally Added On: November 28th, 2019]
- Lewis Hamilton is not only a peerless champion, he is the face of F1 - The Guardian [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- Recent deaths at Dallas Zoo have seemed notable but aren't out of the ordinary - The Dallas Morning News [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- Ruth Wishart on Kenneth Roy's diary of living and dying - HeraldScotland [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- This Marketing Agency Wants To Put The Pleasure Back Into The Sex Tech Business - Forbes [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- The 1975 Played a Greta Thunberg Speech During Their Grand Prairie Concert - Dallas Observer [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- Global Warming Is Escalating The El Nio Weather - Science Times [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- Turkey is a leading NATO member. Its time this commitment was recognised, not criticised View - Euronews [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- National Spotlight on Ikarian Honey on CBS Sunday Morning News - The Pappas Post [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- Rich People Have Access to Better Microbes Than Poor People, Researchers Say - VICE [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- Commentary: We need a major redesign of life - Bend Bulletin [Last Updated On: August 18th, 2024] [Originally Added On: November 30th, 2019]
- How Bitcoin points to the future of decentralized protest - Decrypt [Last Updated On: August 18th, 2024] [Originally Added On: December 2nd, 2019]
- Pollution woes add to our ongoing survival struggle - Tehelka [Last Updated On: August 18th, 2024] [Originally Added On: December 2nd, 2019]
- Three reasons women live longer than men - Firstpost [Last Updated On: August 18th, 2024] [Originally Added On: December 2nd, 2019]
- Gail Fisher's 'Dog Tracks': Spoiling you dog with extra food could cut short its life - The Union Leader [Last Updated On: August 18th, 2024] [Originally Added On: December 2nd, 2019]
- The L Word: Nobody Rocks a Power Suit and Cufflinks Like Jennifer Beals - IndieWire [Last Updated On: August 18th, 2024] [Originally Added On: December 5th, 2019]
- Cycling Without Age Gives Seniors Access to Biking in Cities Around the Globe - Next City [Last Updated On: August 18th, 2024] [Originally Added On: December 5th, 2019]
- Longevity And Anti-Senescence Therapy Market 2018 Overview, Consumption, Supply, Demand & Insights - Downey Magazine [Last Updated On: August 18th, 2024] [Originally Added On: December 5th, 2019]
- OU voice students learn about the importance of vocal health - 2019 - School of Music, Theatre and Dance - News - OU Magazine - News at OU [Last Updated On: August 18th, 2024] [Originally Added On: December 5th, 2019]
- Purdue taking part in life-long study of dogs health and aging - WTHR [Last Updated On: August 18th, 2024] [Originally Added On: December 5th, 2019]
- Federal Agencies, Nonprofits and Global Companies Connect with Tech Entrepreneurs, Investors at Innovation in Longevity Summit Convened in Nation's... [Last Updated On: August 18th, 2024] [Originally Added On: December 5th, 2019]