Fasting, in its benefits, goes beyond religious aspects, as studies have shown that it has other significant effects on health and daily routines. One of these effects is the regulation of the body’s biological clock.
The biological clock is an internal system responsible for regulating sleep-wake cycles, body temperature, hormone secretion, and many other physiological functions. It works primarily based on environmental signals such as light and darkness. When the body enters a fasting routine, the biological clock is affected and adjusts its rhythm in various ways, which impacts overall health and daily performance.
By: Iman Mohamed
How Does Fasting Affect the Biological Clock?
According to Cell Metabolism magazine, meal timing is a key factor in regulating the biological clock. A study published in the journal indicated that eating at specific times can reset the body’s daily rhythms.
For instance, eating late at night can disrupt the biological clock, negatively affecting sleep quality and metabolism. On the other hand, fasting can help improve overall health by regulating sleep due to the fasting and eating hours.
A study published in Appetite journal revealed that fasting itself does not alter the biological clock, which regulates the day-night cycle between wakefulness and rest, or cause sleep disturbances. However, this is linked to other factors, such as changes in lifestyle. The study identified the following factors that help reset the biological clock:
Meal Timing
Meal timing is one of the factors that affect the biological clock. Research shows that eating at specific times can reset the body’s daily rhythms.
Improved Sleep
Fasting can affect sleep quality by adjusting the biological clock’s rhythm. Fasting improves sleep quality and reduces sleep disturbances in Alzheimer’s patients. This effect is believed to be due to fasting’s ability to reorganize the body’s daily rhythms, promoting healthy sleep.
Improved Eating Habits
Regulating meal timing during fasting periods helps adjust the biological clock. However, it’s advisable to avoid overeating during pre-dawn meals (suhoor) and stick to healthy meals during the iftar period, as this supports a healthy biological rhythm.
Enhanced Metabolism
Fasting impacts metabolism in ways that improve health. It can reduce insulin resistance and lower blood glucose levels, reducing the risk of type 2 diabetes. Additionally, fasting boosts fat-burning processes and supports weight loss, thus benefiting metabolic health.
Improved Mental Health
Fasting also has a positive impact on mental health by improving the biological clock’s rhythm. Studies have shown that fasting can lower stress and anxiety levels, and enhance mood. This is believed to be due to fasting’s ability to reorganize the body’s rhythms, promoting a sense of mental well-being.
Regulation of Hormone Secretion
Fasting plays a crucial role in regulating the secretion of various hormones that affect bodily functions, including metabolism, sleep, and energy levels. Among these hormones are melatonin, which regulates the sleep-wake cycle, and cortisol, which helps manage stress and energy.
Stimulating Growth Hormone
Fasting stimulates the production of growth hormone, essential for maintaining muscle mass and cell regeneration. According to a study published in Nature Reviews Endocrinology, fasting for specific periods can increase growth hormone levels by up to five times, aiding in metabolism and fat burning.
On the other hand, fasting affects leptin and ghrelin, hormones responsible for regulating appetite. Fasting reduces ghrelin levels (known as the "hunger hormone"), which helps reduce intense cravings for food and improves weight control. Conversely, fasting helps regulate leptin levels, enhancing feelings of fullness for longer periods.
Reducing Inflammation
Fasting helps lower levels of endorphins and inflammatory substances in the body, contributing to improved mood and reduced stress.
Boosting Happiness
The effect of fasting on serotonin and dopamine makes it an effective tool for enhancing happiness and mental stability.
Thanks to these effects, fasting can be considered an effective strategy for supporting the body’s hormonal balance, positively affecting the biological clock, and making it a natural tool for improving both mental and physical performance.
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