Taking a cue from the age-old practice of fasting, a diet pattern called intermittent fasting has become extremely popular these days. Those following the same are expected to stick to a set schedule — which includes periods of fasting followed by periods of eating. While there are many ways to practice intermittent fasting, some of the most common ones include the 16:8 method, in which a person fasts for 16 hours and can eat in the remaining eight hours. There are also alternate-day fasting (which entails restricting your food intake to 500 calories every alternate day while following your usual calorie routine on others), and the 5:2 method (in which one could fast twice a week or five days every month).
To sum it up, intermittent fasting is a catch-all term for eating patterns that cycle between periods of eating and not eating. “There are many different methods of intermittent fasting, with fasting periods that last from 12 hours up to three weeks! The most common intermittent fasting methods, however, are shorter. They typically involve daily 16-hour fasts or fasting for 24 hours once or twice a week,” shared Dr Noorie, a consultant radiologist, on Instagram.
The reason this fasting method has become so popular is that many studies have shown its potential to prevent and reverse chronic illnesses such as obesity, hypertension, and asthma. Now, turns out that it may also help prevent autoimmune flare-ups.
Talking about the same, Dr Noorie, wrote: “Fasting shows great promise in decreasing the incidence and severity of autoimmune conditions.” However, she added that when considering any fasting regimen, it must be noted that the main risk relates to severe energy restriction and nutritional inadequacy, if not appropriately done.
What are autoimmune flare ups?
According to Dr Mandeep Singh, HOD-Plastic Surgery, Paras Health, Gurugram, “During an autoimmune flare-up, the immune system becomes more active and produces more immune cells and antibodies that attack the body’s own tissues. This leads to an increase in symptoms such as pain, swelling, fatigue, fever, and other signs of inflammation. The triggers for autoimmune flare-ups can vary depending on the individual and their specific autoimmune disease. Some common triggers include stress, infections, hormonal changes, dietary changes, and exposure to environmental toxins.”
How does intermittent fasting help with autoimmune flare ups?
When you fast for an extended period of time, your body has the chance to rest and recover since it is not busy digesting food or defending against inflammatory agents in food. This state of rest can be especially helpful for taming autoimmunity. Inflammation, which is at the root of autoimmune disease, can be reduced by intermittent fasting. It is shown to lower levels of systemic inflammation and pro-inflammatory cytokines, cell signaling molecules that make the disease worse.
Devayani Vijayan, Functional Wellness Practitioner and Founder, Peak Performers Club said, “Fasting is associated with a process called autophagy, which means ‘self-eating’ where damaged cells are cleaned out and mitochondria is repaired. Mitochondria are the energy factories of the body, and this process helps in providing resilience during a flare up.”
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She added that fasting also increases cortisol levels in the body, which help suppress autoimmune flare-up symptoms. The rise of ketones during fasting also triggers the release of the neurotransmitter GABA, that brings down anxiety, also important in managing an autoimmune flare-up.
It also gives space and time for your growth hormone to act properly overnight, which repairs the cells which have been damaged throughout the day. The growth hormone needs 12 hours to complete its process and it should not be disturbed by food consumption and staying awake late at night.
So, people who have a family history of autoimmune diseases can think of intermittent fasting to keep the free radical damage and oxidative stress low in your body. However, Dr Singh said, “Intermittent fasting may not be suitable for everyone, especially those with certain medical conditions or a history of eating disorders. It is important to consult a healthcare professional before starting an intermittent fasting regimen if you have an autoimmune disease.”
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