Autor: Julio Cesar Tafforelli | Publicado: 2014-07-02T10:47:00-07:00


Intermittent Fasting for Health and Longevity


  Posted on February 9th, 2011 by Dawn 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.