Intermittent Fasting for Health and Longevity

Posted on February 9th, 2011 by in Nutrition

I’m excited to share with you a simple strategy that can improve chronic health conditions and reduce your risk of succumbing to cancer, heart disease, and Alzheimer’s. You may also notice that your mind becomes clearer, you experience a surge in energy, and your skin acquires a healthy glow. As if all of that were not enough there is a growing body of scientific evidence showing that this practice can extend your lifespan. The strategy is intermittent fasting. There are different ways of doing it but an approach I like and am practicing myself is a one-day-a-week fast.

How Intermittent Fasting Creates Better Health

Fasting and cleansing have been used as health-giving practices for thousands of years. Ancient yogic texts outline many fasting methods. Also, all models of natural health and healing discuss similar approaches. These advanced seers of yesteryear probably couldn’t talk in modern scientific terms to explain how these strategies work. But they knew periodic fasting produced results. Nowadays science has identified several mechanisms that support the practice. Periodic fasting supports health by lowering oxidation, inflammation, and insulin:

1. Less Oxidation The process of metabolising food creates oxidative by-products that cause a cascading chain reaction of cellular damage. Oxidative damage is associated with all of the major life-threatening diseases and also with premature aging. A weekly fast means less oxidative damage, so our risk of illness and premature aging decrease.

2. Less Inflammation Often called the silent killer (because there aren’t outward signs it’ss happening), the inflammatory response creates similar molecular interactions as oxidation. The level of inflammation experienced at any one time is influenced by the type and quantify of foods we eat. Reducing calorie intake means the inflammatory response is also reduced.

3. Less Insulin Although insulin is known for its primary role of getting energy from food into our cells, it also plays a role in a great many metabolic and biochemical processes. An excess of insulin is hypothesised to be the link between all of the life-threatening diseases (often called Syndrome X). Reducing calorie intake for a day means less insulin is required.

A weekly fast allows the body to have a rest. Digesting and metabolising food are tough tasks for the body and require a great deal of energy. Given the extent of chemicals and pollutants in our food, water, and environment these days our bodies (especially the liver) are working harder than ever. This is why energy levels can surge when we do this fast – we are freeing up loads of energy that can be used as we choose.

My experience of Intermittent Fasting

When I was in my late teens I loved reading yoga books and it was there I learned about weekly one-day fasts. I experimented with this practice for about 2yrs but eventually let it lapse in favour of a couple of longer fasts each year (usually in spring and autumn). During the past month I’ve felt inspired to resume the practice and, although it has been challenging at times, I must say I’m glad that I have. I’ve noticed several positive effects, including more energy, better skin, and brighter eyes. By far the best has been the surge in creativity and intuitive guidance which I experience on the fasting day and the day after.

How I’m Practicing I.F.

I find Sunday or Monday are the best days for me to fast as usually life isn’t too hectic or demanding. On the evening before I will have a light meal, perhaps soup and steamed vegetables. During the fast day I will a mug of green tea when I get up, followed by several herbal teas and a litre of water throughout the day. I have a glass of freshly-made vegetable juice at midday and at 6pm.

I avoid juicing root vegetables such as carrots and beets as they are quite high in sugar. Instead I like combos of celery, cucumber, chicory, fennel, and watercress. Vegetable juices are amazing health boosters as they provide important electrolytes and have an alkalising effect on the body.

I don’t go to the gym or do any vigorous yoga routines but I do spend time practicing gentle yoga, some breathing exercises and qigong. If London weather allows, I love to go for a long walk over Hampstead Health. The following morning I break the fast with a piece of fruit and about 30 minutes later I will have a proper breakfast. The rest of the day I eat as normal and don’t feel the desire to overeat. Food is more pleasurable than normal: my senses have been heightened during the mini-fast so I have a deeper experience of tastes, flavours and smells.

Dealing with hunger

When I’m fasting I definitely feel hunger. Although it isn’t enjoyable, I view it as a positive experience. We live in a society where food is available 24/7. Many of us, me included, rarely or never get to experience the sensation of feeling genuinely hungry. I think it is healthy for me (and my body) to reconnect with the physical experience of hunger. It is also good to remind myself that many people on our planet sadly experience hunger as a regular phenomenon.

Contraindications and Alternatives

If you are pregnant, diabetic, suffering from a serious illness, or taking prescribed medications it is best to avoid intermittent fasting unless you are being monitored and guided by a medical professional. If in doubt it is always best to consult with your health care provider.

If intermittent fasting with liquids seems too extreme then you could try either a day of steamed vegetables or a day of fruit (opt for low-glycemic fruits such as berries, pears, and grapefruit). This can be a good way of getting your body used to the idea of a full day of fasting after a couple of months.

Treat Yourself Kindly

Even though I’ve done many, many longer fasts I have to admit that I’ve found getting into the routine of one-day fasting somewhat challenging. During the first couple of attempts I experienced quite intense hunger by the afternoon, so I decided to have a light evening meal. I used to be the “Queen of Self-Criticism” so in the past this would have been a ripe opportunity for my inner critic to let rip. Having tamed that inner voice (phew!), I now choose to listen to the needs of my body instead.

So if you find the initial attempts difficult remember to treat yourself kindly. It isn’t the easiest thing to do and may require a bit of getting used to. If it feels like a practice you would like to continue then after a few weeks your body will adjust to the process.

I hope I’ve inspired you to explore this practice. Please send me a comment below if you’d like to share your experiences or have a question about intermittent fasting.

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