Feed Your Body's "Spring Cleaning": The Health Benefits of Intermittent Fasting

Feed Your Body's "Spring Cleaning": The Health Benefits of Intermittent Fasting"Have you eaten?" This is a common question parents ask their children, reflecting their deep concern for their well-being and ensuring they are well-nourished. However, the idea of "starving" often carries a negative connotation, associating it with unhealthiness

Feed Your Body's "Spring Cleaning": The Health Benefits of Intermittent Fasting

"Have you eaten?" This is a common question parents ask their children, reflecting their deep concern for their well-being and ensuring they are well-nourished. However, the idea of "starving" often carries a negative connotation, associating it with unhealthiness. But this couldn't be further from the truth. Experts highlight that controlled periods of fasting can actually bring numerous health benefits, potentially even contributing to a longer lifespan.

I. Research Findings: Hunger Signals the Body's "Spring Cleaning"

1. Extended Lifespan and Reduced Disease Risk

Academician Sun Yan, a member of the Chinese Academy of Engineering, emphasizes that a state of hunger is healthier than overeating. Maintaining a slim figure is also more beneficial than being overweight, as obesity increases the risk of various cancers. Professor He Yumin from Shanghai University of Traditional Chinese Medicine also advocates for the concept of "eating less," believing that reducing food intake means less "waste" in the body, ultimately contributing to a longer lifespan.

A research study conducted by the National Institute on Aging in the United States on monkeys revealed that reducing their daily food intake by one-third significantly extended their average lifespan by 20 years, without any observed signs of aging in appearance or behavior. Researchers also discovered that reduced food intake lowered the risk of cancer and cardiovascular diseases by over 50%. Comparatively, monkeys without controlled food intake had a death risk approximately three times higher.

2. Autophagy Activation: Clearing the Body's "Waste"

Experiments on mice found that fasting activates a cellular cleaning mechanism called "autophagy" in the liver, fat, brain, and muscles. This mechanism accelerates the removal of harmful substances and damaged cells within the body, maintaining a healthy state.

When we overeat and feel full, the activation of this cleaning system is significantly reduced, leading to the accumulation of more harmful substances. In a way, hunger acts as a "spring cleaning" signal for the body, reminding it to conduct a deep cleanse and repair.

3. Improved Cardiovascular Health

Wang Xing, the deputy director of the Cardiovascular Department at the 983rd Hospital of the Joint Logistics Support Force, states that controlled hunger helps delay cell aging, control blood sugar levels, protect blood vessels, and ensure smoother blood circulation.

II. What Happens to Your Body When You Consistently Overeat?

1. Increased Cardiac Burden

During meals, the heart works harder, undergoing a series of changes. The heart rate increases by approximately 8% to 10%, and the volume of blood ejected also increases proportionally, while the diastolic blood pressure (lower pressure) decreases. These changes are more pronounced with larger meals and longer eating durations.

Li Jing, the director of the Cardiology Department at Xuanwu Hospital of Capital Medical University, emphasizes that these changes in heart function generally don't significantly affect most individuals and usually return to normal within 2 hours after a meal. However, for older adults and individuals with underlying conditions such as high blood pressure, they may experience issues like arterial sclerosis, weakened heart function, and impaired blood pressure regulation mechanisms, potentially leading to symptoms like palpitations and discomfort.

2. Increased Digestive System Burden

Wang Fang, the director of the Cardiology Department at Beijing Hospital, points out that after meals, more blood flows to the digestive system to facilitate food digestion and absorption. This results in reduced blood supply to other areas like the limbs and brain. In severe cases, this can lead to low blood pressure symptoms such as dizziness, fatigue, and chest tightness.

3. Nutritional Deficiencies

Long-term overeating leads to nutrient overload, and excessive weight gain increases the risk of chronic diseases. It also puts extra strain on the intestines and stomach, impairing digestive function, and making individuals prone to indigestion, constipation, and other related problems.

III. Feeling Heart Palpitations and Tremors When Hungry? Four Potential Issues Might Be Knocking at Your Door

1. Hypoglycemia

A blood sugar level below 2.8 mmol/L in healthy individuals is diagnosed as hypoglycemia. Mild hypoglycemia can cause hunger, palpitations, tremors, and sweating. As hypoglycemia worsens, individuals may experience anxiety, irritability, and difficulty concentrating. In more severe cases, it can lead to coma, loss of consciousness, and even life-threatening consequences.

2. Diabetes

Diabetic patients may experience hypoglycemic reactions before meals, such as palpitations, tremors, and general weakness. This is often an early symptom of diabetes, typically occurring due to delayed insulin secretion peaks, causing a drop in pre-meal blood sugar levels.

3. Hyperthyroidism

Hyperthyroidism is an endocrine disorder caused by excessive thyroid hormone production and release. If you experience frequent palpitations and tremors when hungry, particularly noticeable when your hands are extended and fingers spread, it's recommended to undergo a thyroid function test (TSH, T3, T4, FT3, and FT4) to rule out any abnormalities.

4. Gastrointestinal Disorders

Heart palpitations and involuntary tremors when hungry can also be linked to the digestive system. When the stomach is empty and gastric acid secretion is excessive, these symptoms may occur. Additionally, excessive gastric acid secretion can damage the stomach lining, leading to gastric ulcers, gastritis, and other related diseases.

IV. How to Control Hunger and Enjoy a Healthy Lifestyle

1. Regular Eating Habits and Avoiding Binge Eating

Establish a balanced diet with three meals a day, ensuring nutritional adequacy. Avoid overeating, even with delicious food, and practice mindful eating, striving for 70% to 80% fullness.

2. Engage in Regular Exercise to Boost Metabolism

Exercise accelerates metabolism, burning excess calories and aiding weight management. It's recommended to engage in at least 3-5 sessions of moderate-intensity exercise per week, such as jogging, swimming, or cycling.

3. Maintain a Positive Mindset and Avoid Excessive Stress

High stress levels can lead to overeating and increase the risk of obesity. Therefore, it's essential to manage stress effectively and cultivate a positive mindset through techniques like meditation, yoga, or other relaxation practices.

4. Undergo Regular Health Checkups to Detect Issues Early

Regular health checkups can help detect potential health problems, including abnormalities in blood sugar, blood pressure, and other indicators, enabling timely intervention and treatment.

V. Conclusion

Controlled hunger is not about enduring starvation but rather a healthy eating approach and a way of life. It can alleviate physical burdens, strengthen immunity, and enhance quality of life. However, any unusual symptoms should be addressed with medical attention and appropriate testing to confirm the underlying cause. This enables effective health management and prevents potential diseases from progressing further.

References:

• [1] "" (Gluttony is the first step to ruining your health! Moderation is key to good health!) Health Times, October 20, 2021.

• [2] "" (What Happens to Your Body When You Have a Huge Meal...) Health Times, June 12, 2024.

• [3] "" (Feeling Heart Palpitations and Tremors When Hungry? Three Possible Issues Might Be at Play) Healthy Jilin 12320, September 8, 2021.

Note:

This is an informative piece and should not be considered medical advice. Consult a qualified healthcare professional for any health concerns.

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