Reduced Inflammation
Intermittent fasting has been shown to decrease inflammation, which is a common underlying factor in many chronic diseases, through several different mechanisms. Let’s take a look at some of these mechanisms involved in reducing inflammation.
Reducing Oxidative Stress
Intermittent fasting has been shown to reduce oxidative stress, which is a state of imbalance between the production of reactive oxygen species and the body’s antioxidant defenses. Excess oxidative stress can cause cellular damage and inflammation. During fasting, the body increases the production of antioxidants, which help to neutralize free radicals and reduce oxidative stress. By reducing oxidative stress, intermittent fasting may help to reduce inflammation.
Immune Function
Intermittent fasting has been shown to modulate immune function, including reducing the production of pro-inflammatory cytokines and increasing the production of regulatory T cells and natural killer cells.
Inflammatory Cytokines
Intermittent fasting can reduce the production of pro-inflammatory cytokines, which are signaling molecules that promote inflammation. The cytokines involved are interleukin-1 beta (IL-1β), interleukin-6 (IL-6), and tumor necrosis factor alpha (TNF-α). These cytokines are produced by immune cells and are involved in initiating and regulating the inflammatory response. Chronically elevated levels of these cytokines have been associated with a range of diseases, including cardiovascular disease, diabetes, and cancer. By reducing the production of these pro-inflammatory cytokines, intermittent fasting may have anti-inflammatory effects that contribute to its health benefits.
Regulatory T cells
Intermittent fasting has been shown to increase the production of regulatory T cells (Tregs), which are a type of immune cell that helps to regulate the immune response and prevent autoimmune reactions. Tregs are important for maintaining immune balance and preventing excessive inflammation. Tregs work by suppressing the activity of other immune cells, including T helper cells and cytotoxic T cells, which are involved in initiating and regulating the immune response.
Upon activation, regulatory T cells (Tregs) release anti-inflammatory cytokines, including interleukin-10 (IL-10) and transforming growth factor-beta (TGF-β). These cytokines help to suppress the immune response by inhibiting the production of pro-inflammatory cytokines, decreasing the activation of other immune cells, and encouraging the proliferation of additional Tregs. The cumulative result is an overall anti-inflammatory effect.
Natural Killer Cells
Intermittent fasting may boost the production of natural killer cells (NK cells), which are vital immune cells that play a crucial role in defending against viral infections and cancer. NK cells contribute significantly to immune surveillance, as they can identify and eliminate cells that are either infected with viruses or have become cancerous.
Gut Health
Intermittent fasting has been shown to improve gut health by promoting gut barrier function and beneficial gut microbiota composition, which can reduce inflammation in the gut and throughout the body.
During fasting, the body increases the production of antioxidants, which help to neutralize free radicals and reduce oxidative stress. This decrease in oxidative stress can lead to a reduction in inflammation in the gut.
Fasting promotes the growth of beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, while decreasing the abundance of harmful bacteria. It also improves the integrity of the gut barrier, preventing harmful substances from entering the bloodstream and reducing the risk of inflammation.
Fasting also promotes the production of short-chain fatty acids (SCFAs), which are essential for gut health. SCFAs provide energy to the cells lining the gut, maintain a healthy gut pH, and support the growth of beneficial gut bacteria.
