MIAMI, Fla. (Ivanhoe Newswire) — Many diets focus on what you eat, but intermittent fasting focuses on when you eat. There are different ways of doing it … maybe you eat for eight hours during the day, and then fast for the rest. Or you might choose to eat only one meal a day, two days a week. The idea is that when your body is without food for hours, your sugar stores are used up and your body starts burning fat. And now we’re learning nocturnal fasting may have more benefits than just weight loss.
Math teacher Desiree Valdez likes to help other people solve problems.
Valdez says, “Taking a subject most people hate and getting them to love, at least, like it a little bit more.”
But the numbers were not adding up when it came to her own health last year.
“So during that particular time, blood pressure was rising, weight was rising” explains Valdez
No matter what she tried, nothing worked, so … she says, “I committed to 16 hour fast, eight hour eating.”
University of Miami’s Hypertension Specialist, Maria Delgado recommended Desiree try nocturnal fasting to help naturally reset her body.
Doctor Delgado says, “You eat, eat, eat, eat, eat. And that includes eating before going to bed. So that alone is a big problem because it activates your pancreas. It increases your risk for diabetes, your cholesterol is not well metabolized.”
Nocturnal fasting increases metabolism prevents late-night blood sugar spikes and reduces inflammation. One study found a fasting window of 14 plus hours actually changed genes linked to longevity, and intermittent fasting for 30 days reduces your risk of cancer, Alzheimer’s disease and neuropsychiatric disorders.
“Nighttime is a time where cells rest, but it’s also the time of cell regeneration. So, you get to clean your body during that time when you are not eating.” says Doctor Delgado.
As part of the fast, Desiree commits to only drinking water, green tea, and black coffee during the 16 hours of fasting. During the other eight, she eats whatever she wants. After six months, she was down almost 50 pounds, and her blood pressure was normal.
Desiree says, “Whereas before I was just fit, a fit 50-year-old, a little chubby. But now I feel youthful.”
Another upside to time-restricted eating, it may help people with Alzheimer’s disease. A study out of UC San Diego found that mice that were fed on a time-restricted schedule showed improvements in memory and sleep.
Contributors to this news report include: Marsha Lewis, Producer; Kyle Fisher, Editor, Matt Goldschmidt, Videographer.
Sources:
https://today.ucsd.edu/story/intermittent-fasting-improves-alzheimers-pathology
NOCTURNAL FASTING: PROTECTING YOUR HEART & BRAIN
REPORT #3200
INTERMITTANT FASTING: Intermittent fasting is the practice of cycling through periods of eating and fasting through the day or week. Intermittent fasting for the day includes the 16:8 approach, eating for eight hours of the day and fasting for the following 16. Nocturnal fasting, also known as circadian rhythm fasting, puts the 16 hours overnight, and the eight hours between 8 a.m. and 6 p.m. Intermittent fasting for the week includes plans like the 5:2 approach. The 5:2 approach is eating normally for five days and then only eating one 500-600 calorie meal for the following two days. The adjustment period for intermittent fasting is about two to four weeks. What is eaten during the non-fast times is important, only loading up on high-calorie junk food will not have benefits. People who are intermittent fasting should still be trying to eat healthily, and some people have eaten less than normal naturally while doing it. While fasting, water, tea, and black coffee is permitted, as well as other no-calorie drinks.
BENEFITS: Some benefits of intermittent fasting are improving blood sugar control and decreasing type 2 diabetes risks by reducing insulin resistance. Intermittent fasting can also reduce inflammation and cholesterol, which could lead to heart disease, cancer, and rheumatoid arthritis. Intermittent fasting also helps with weight loss and the production of human growth hormone, which increases metabolism and muscle growth. Finally, intermittent fasting can help fight against neurodegenerative disorders and improve verbal memory.
(Sources: https://www.healthline.com/nutrition/fasting-benefits#heart-health
DOWNSIDES: Intermittent fasting should not be undertaken without medical supervision, and could cause health issues in people under 18 years of age, people who are nursing or pregnant, cancer patients, people who current have or have a history of eating disorders, people with type 1 diabetes, and people who are underweight. Intermittent fasting can also cause the side effects of nausea, headaches, anxiety, feeling lightheaded, indigestion, irritability, inability to concentrate, fatigue, bad breath, sleep disturbances, dehydration, and malnutrition. Intermittent fasting is not for everyone and a doctor should be consulted prior to starting.
(Sources: https://www.healthline.com/nutrition/intermittent-fasting-side-effects#headaches
* For More Information, Contact:
Kai Hill Joanna Palmer
Dir., Medical Communications Executive Director, Media Relations
and Media Relations and Medical Communications
Univ. of Miami Health System Univ. of Miami Health System
Miller School of Medicine Miller School of Medicine
khill@med.miami.edu Joanna.Palmer@med.miami.edu
(305)-243-3249 (786)-270-9909
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