Intermittent fasting involves caloric intake during a specific timeframe to allow a longer period of resting the GI tract. Also referred to as “time-restricted feeding”, “food timing”, or simply “fasting”, this practice is not a novel concept.
Some cultures set aside one day throughout the week to nourish the body with water and herbal teas only. There are religious practices that encourage fasting in pursuit of a strong emotional and mental connection with a higher power. Breakfast is the first meal of the day – appropriately named because we are breaking the 8 hour fast after sleeping.
Today, intermittent fasting is making a resurgence. This time with research supporting its health benefits. Concentrating our calorie intake throughout the day within a specific 6-8 hour timeframe is associated with improved markers of metabolic syndrome, including sugar regulation, lower cholesterol, and lower triglycerides.
Giving the GI tract adequate time to rest daily is associated with a more balanced gut microbiome. Since the immune system and mood receptors have a strong presence in the GI tract, intermittent fasting is also associated with decreased inflammation and improved sleep patterns.
For some of my patients, intermittent fasting alone resulted in sustainable weight loss. They lost 5-8lbs per month without leaving them hungry. This makes sense when metabolism, sleep, and GI function improve together. Some patients reported decreased joint aches and pains. This makes sense when inflammation is under control. One patient noticed a significant decrease in frequency and severity of hemorrhoids triggered by stress and inflammation. While research has not established a correlation between hemorrhoids and intermittent fasting, this benefit was a pleasant surprise and he was able to avoid surgery.
As we prepare for the changes we want to make in the new year, it may be worth considering intermittent fasting as a new year resolution. All you need is a clock or timer to implement. For a relatively simple adjustment, it can offer a wide range of health benefits. Intermittent fasting is not for everyone so be sure to consult your healthcare provider first.