Knowing when to eat is rarely as difficult as knowing when to stop eating. Fasting has been linked to numerous health benefits such as normalizing insulin and ghrelin levels (hunger hormone), human growth hormone production, lowering triglycerides, and reducing oxidative stress. (1)
Nighttime fasting found to reduce blood glucose levels and reduce risk of breast cancer.
A new study encourages women to reduce the amount of time spent eating at night and increase nighttime fasting hours. Overnight fasting reduces glucose levels and was found to also reduce risk of breast cancer among women! (2,3)
“Increasing the duration of overnight fasting could be a novel strategy to reduce the risk of developing breast cancer,” said lead author, Catherine Marinac. “This is a simple dietary change that we believe most women can understand and adopt. It may have a big impact on public health without requiring complicated counting of calories or nutrients.” (2,3)
The study showed that women who fasted for longer periods overnight had substantially more control over blood glucose concentrations. For every three-hour increase in overnight fasting, there was a 4 percent lower postprandial glucose level. These remained the same no matter how much the women ate prior to fasting. (2,3)
For every three hours of nighttime fasting, you can lower your postprandial glucose level by 4 percent!
“The dietary advice for cancer prevention usually focuses on limiting consumption of red meat, alcohol and refined grains while increasing plant-based foods,” said co-author Ruth Patterson, PhD. “New evidence suggests that when and how often people eat can also play a role in cancer risk.” (2,3)
In the study, women ate 5 times a day with a mean overnight fasting of 12 hours. Women who reported longer fasting durations consumed fewer calories and ate fewer calories after 10 p.m. (2,3)
Fasting is an inexpensive way to invest in your health. Identify a time at night that you would like to be done eating, make sure you’ve had your dinner and possibly an evening snack before this time at night. Turn off the television, so the commercials or shows do not tempt you to move toward the kitchen and do something relaxing that helps your body prepare for sleep.
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Lynn is a licensed therapist who enjoys cooking, creativity and enjoys helping other’s learn how to care for their minds and bodies through healthy eating. In the past four years, Lynn has altered her lifestyle and is committed to empowering other’s to have improved self care, mental health, and stress management. Each article and recipe submitted is with the intent to help each person move forward in their journey.
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