5 Least Known Benefits Of Water Fasting

Engaging in water fasting for one or two days per week offers numerous health benefits, including weight loss, toxin reduction, and the lowering of blood pressure (1). Fasting has been a time-honored practice known to rejuvenate both the body and mind. Wondering how to initiate water fasting?

You can begin by trying a 24-hour water fast. Once you feel comfortable with it, you may consider extending this practice to two 24-hour water fasts per week, but it is advisable not to exceed that frequency. Read on to discover the advantages of water fasting, potential risks, and whether it's suitable for you.

Fasting serves as a valuable tool for enhancing metabolism and promoting bodily rejuvenation. However, it's important to note that complete water fasting for more than 72 hours lacks scientific backing and can be detrimental to your health.

Short-term water fasting, which typically lasts for 24 hours, is associated with autophagy—a process involving the removal of damaged cells and their replacement with newly generated ones by the body (2). Nevertheless, prolonged fasting comes with various health risks and is potentially hazardous.

If your goal is to boost your metabolism, you can consider a one-day water fast under appropriate medical supervision. But if your intention is weight loss, it's essential to avoid this unhealthy practice for extended periods. Water fasting should only be undertaken as a short-term approach, with a recommended frequency of once every 15 days and a maximum duration of 1-3 days.

# Promotes Autophagy

Autophagy is the body's natural process for eliminating cellular waste and disposing of dysfunctional or unnecessary components. Essentially, it acts as a body-wide clean-up mechanism.

Many neurodegenerative diseases are linked to abnormal protein accumulation, which autophagy can help reduce. Engaging in water fasting once or twice a week supports the clearance of abnormal cells.

However, there is a need for additional human studies to substantiate the notion that short-term water fasting can effectively aid in the removal of cellular debris.

# Lowers Blood Pressure

Reducing salt intake and increasing water consumption can be effective in lowering blood pressure. Medically supervised long-term water fasting has been shown to assist in blood pressure management.

Research conducted by American scientists revealed that, among 68 individuals with borderline hypertension, 82% experienced reduced blood pressure following clinical water fasting under medical supervision.

Nonetheless, further human studies are necessary to establish the impact of short-term water fasting on blood pressure.

# Lowers Risk of Cardiovascular Diseases

Intermittent or periodic fasting can contribute to a reduction in cholesterol and triglyceride levels, but the available evidence is limited.

A preliminary study demonstrated that a single day of water fasting led to decreased triglyceride levels and improved total cholesterol and high-density lipoprotein (HDL) levels.

The study also underscored that the long-term consequences of these short-term changes remain unclear, emphasizing the need for more research to assess how water fasting can be used as a preventative measure to mitigate the risk of metabolic diseases.

# Improves Insulin Sensitivity

Insulin and leptin are hormones responsible for regulating blood glucose levels and hunger, respectively. Fasting generally enhances insulin sensitivity and the regulation of blood glucose.

A study conducted by the University of Alabama found that intermittent fasting over an 8-hour period improved insulin sensitivity and reduced appetite.

However, there is a lack of studies that specifically investigate the effects of water fasting on blood glucose levels. Given that water fasting involves complete abstinence from food and is more rigorous, individuals with diabetes should consult a physician before attempting it.

# Lowers Oxidative Stress

Water fasting also offers the benefit of reducing oxidative stress. Accumulation of reactive oxygen species (ROS) due to an unhealthy lifestyle and poor dietary habits leads to increased oxidative stress and inflammation in the body. In a study involving 10 volunteers, 11 days of water fasting resulted in reduced oxidative stress.

These are the five benefits of water fasting. While water fasting has its advantages, it's important to note that it also carries certain health risks.