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Every few weeks or months, the media reports on a new study that tantalisingly dangles the possibility of a new <keyword id="19913384" type="General" weightage="20" keywordseo="drug" source="keywords">drug</keyword> that promises us longer, healthier lives. The latest study centres around a drug involved in targeting <keyword id="22473394" type="General" weightage="20" keywordseo="interleukin-11" source="keywords">interleukin-11</keyword>, a protein involved in <keyword id="20100635" type="General" weightage="20" keywordseo="inflammation" source="keywords">inflammation</keyword>. Blocking this protein appeared to help mice stave off disease and extend their life by more than 20%. If only defying the ravages of time could be achieved through such a simple and effort-free way - by taking a pill. But as is so often the case, the real-world significance of these findings falls a fair way short of the hype. The role of inflammation in disease and <keyword id="19900302" type="General" weightage="20" keywordseo="ageing" source="keywords">ageing</keyword> <keyword id="20210083" type="General" weightage="20" keywordseo="chronic-inflammation" source="keywords">Chronic inflammation</keyword> in the body plays a role in causing disease and accelerating ageing. In fact, a relatively new label has been coined to represent this: "<keyword id="22554558" type="General" weightage="20" keywordseo="inflammaging" source="Orion">inflammaging</keyword>". While acute inflammation is an important response to infection or injury, if inflammation persists in the body, it can be very damaging. A number of lifestyle, environmental and societal drivers contribute to chronic inflammation in the modern world. These are largely the factors we already know are associated with disease and ageing, including poor diet, <keyword id="155531" type="General" weightage="20" keywordseo="lack-of-exercise" source="Orion">lack of exercise</keyword>, <keyword id="6364492" type="General" weightage="20" keywordseo="obesity" source="Orion">obesity</keyword>, stress, lack of sleep, lack of social connection and pollution. While addressing these issues directly is one of the keys to addressing chronic inflammation, disease and ageing, there are a number of research groups also exploring how to treat chronic inflammation with pharmaceuticals. Their goal is to target and modify the molecular and chemical pathways involved in the inflammatory process itself. What the latest research shows This new interleukin-11 research was conducted in mice and involved a number of separate components. In one component of this research, interleukin-11 was genetically knocked out in mice. This means the gene for this chemical mediator was removed from these mice, resulting in the mice no longer being able to produce this mediator at all. In this part of the study, the mice's lives were extended by over 20 per cent, on average. Another component of this research involved treating older mice with a drug that blocks interleukin-11. Injecting this drug into 75-week old mice (equivalent to 55-year-old humans) was found to extend the life of mice by 22-25%. These treated mice were less likely to get cancer and had lower cholesterol levels, lower body weight and improved muscle strength and metabolism. From these combined results, the authors concluded, quite reasonably, that blocking interleukin-11 may potentially be a key to mitigating age-related health effects and improving lifespan in both mice and humans. Why you shouldn't be getting excited just yet There are several reasons to be cautious of these findings. First and most importantly, this was a study in mice. It may be stating the obvious, but mice are very different to humans. As such, this finding in a mouse model is a long way down the evidence hierarchy in terms of its weight. Research shows only about 5% of promising findings in animals carry over to humans. Put another way, approximately 95% of promising findings in animals may not be translated to specific therapies for humans. Second, this is only one study. Ideally, we would be looking to have these findings confirmed by other researchers before even considering moving on to the next stage in the knowledge discovery process and examining whether these findings may be true for humans. We generally require a larger body of evidence before we get too excited about any new research findings and even consider the possibility of human trials. Third, even if everything remains positive and follow-up studies support the findings of this current study, it can take decades for a new finding like this to be translated to successful therapies in humans. Until then, we can focus on doing the things we already know make a huge difference to health and longevity: eating well, exercising, maintaining a healthy weight, reducing stress and nurturing social relationships.

A drug that can extend your life by 25%? No, don't hold your breath just yet

<ul class="summary-list"><li>Chronic inflammation can cause a range of health problems. </li><li>Eating a healthy, anti-inflammatory diet can reduce inflammation.</li></ul>Tackling <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/inflammatory-foods">inflammation</a> is a growing topic in the wellness space.The buzzword "inflammaging" is being used to market antiaging skincare, and the anti-inflammatory supplement market is expected to be worth $32,856 million by 2027.Meanwhile, the role of food in reducing inflammation has taken center stage. Last year, <a target="_blank" href="https://www.businessinsider.com/gwyneth-paltrow-defends-diet-after-facing-criticism-online-2023-3">Gwyneth Paltrow</a> revealed that she eats an anti-inflammatory diet after suffering from long COVID.But <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/anti-inflammatory-diet">what is inflammation</a>, exactly? Acute inflammation naturally occurs when you have a cut or infection, but sometimes, that inflammation can continue, which is when it becomes chronic.<a target="_blank" rel="noopener noreferrer" class="c-link" href="https://www.businessinsider.com/guides/health/diet-nutrition/anti-inflammatory-supplements">Chronic inflammation</a> has a range of triggers including poor diet, stress, and smoking. It can cause symptoms such as fatigue, joint pain, skin rashes, gastrointestinal issues, and mouth sores, according to the Cleveland Clinic. It can also contribute to the development of autoimmune conditions like rheumatoid arthritis, high blood pressure, and gastrointestinal diseases.Eating an <a target="_blank" href="https://www.businessinsider.com/anti-inflammatory-foods-to-help-prevent-chronic-inflammation-2023-11">anti-inflammatory diet</a> — meaning mostly fresh or minimally processed foods and minimal highly processed foods — can help reduce inflammation, according to the Cleveland Clinic. It's also a generally healthy way of eating.Here are three recipes by James Wythe, a healthy living influencer working with <a target="_blank" href="https://onlinedoctor.lloydspharmacy.com/uk/lifestyle-advice/how-to-improve-gut-health">LloydsPharmacy Online Doctor</a>, that Vinny Kodamala, a nutritionist for the same company, has endorsed for reducing inflammation. They are also tasty, healthy, and easy to make.<h2 id="e34a16bd-c009-4b75-b2df-a07f61f0617c">Coconut Dhal</h2>This vegan, <a target="_blank" href="https://healthylivingjames.co.uk/butternut-squash-coconut-dhal/">butternut squash-based dhal</a> only requires one pot to make. First, fry the spices, onion, and butternut squash. Then add the coconut milk, stock, and lentils, and boil for 25 minutes."This dhal has many anti-inflammatory benefits," Kodamala said. "Butternut squash and turmeric are both great sources of <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/what-are-antioxidants">antioxidants</a>, such as vitamin C and vitamin E, which do wonders for counteracting inflammation."<h2 id="69e20590-a9a8-4f4b-b0df-5f4225139ae9">Vegan mushroom stroganoff</h2>This <a target="_blank" href="https://healthylivingjames.co.uk/one-pot-vegan-mushroom-stroganoff/">mushroom stroganoff</a> is also a one-pot meal, which involves frying mushrooms and onions with garlic and then cooking them with coconut milk, Dijon mustard, paprika, and lemon juice for 25 minutes.Replacing the typical beef in a stroganoff with mushrooms could boost the anti-inflammatory properties of a meal. The evidence on whether red meat promotes inflammation is mixed, but experts still recommend limiting red meat intake as much as possible because it's also been linked to increased risks of cancer and cardiovascular disease, according to the Cleveland Clinic."Mushrooms contain multiple natural anti-inflammatory compounds, including essential vitamins and minerals, as well as numerous anti-inflammatory metabolites," Kodamala said.<h2 id="b179f0f2-219a-49ec-877d-1afe4e230909">Healthy energy balls</h2>To make these <a target="_blank" href="https://healthylivingjames.co.uk/turmeric-ginger-energy-balls/">healthy snack balls</a>, you just need to mix nuts, ginger, and turmeric with water and shape the mixture into balls with your hands."Turmeric contains the active ingredient curcumin, which is an antioxidant and anti-inflammatory, making it a real powerhouse to include in your diet," she said.Nuts may also have anti-inflammatory properties, according to a 2023 <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10005658/">review</a>, and so might ginger, according to a 2022 <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9654013/#sec5-molecules-27-07223title">review</a> — but more research is needed on both.

3 quick and easy anti-inflammatory recipes, backed by a nutritionist

<ul class="summary-list"><li>People living in California's Blue Zone of Loma Linda live on average 4 to 10 extra years.</li><li>Their lifestyle plays a huge role in their longevity. </li></ul>At first glance, Loma Linda doesn't look that different from any other suburb in Southern California. There are fast food joints, a few big highways, palm trees, and year-round sunshine.And yet, thousands of people living in this town manage to avoid chronic diseases that end up killing many other Americans, like chronic inflammation and <a target="_blank" href="https://www.insider.com/heart-disease-attack-risk-factors-cardiologist-2022-12">heart issues</a>. If you had to pick the top two things that torpedo our odds of living long, healthy lives, naming those two culprits wouldn't be a bad idea.Heart disease is the number one killer in America, and <a target="_blank" href="https://www.insider.com/longevity-researcher-takes-strawberry-antioxidant-fisetin-healthy-aging-2023-5">controlling inflammation</a> is so intricately tied to how well we age that some researchers have nicknamed the damaging effects of inflammation on our bodies over time "inflammaging."But people living in America's longevity <a target="_blank" href="https://www.insider.com/raadfest-cheat-death-longevity-loma-linda-blue-zone-2023-9">Blue Zone of Loma Linda, California</a> often manage to avoid these two issues — and as a result, their rates of heart disease and age-related inflammatory conditions like diabetes are much lower than in other parts of the US.These people are not <a target="_blank" href="https://www.insider.com/100-year-old-superager-shares-her-protein-carb-diet-2023-8">genetically spectacular</a>. Rather, they believe in health, which helps them prioritize daily activities that draw down inflammation and improve circulation in the body.Insider recently visited Loma Linda to learn more from these folks about how they <a target="_blank" href="https://acsjournals.onlinelibrary.wiley.com/doi/10.1002/cncr.32571">defy the odds</a>, and live about <a target="_blank" href="https://adventisthealthstudy.org/studies/AHS-1/findings-longevity">four to ten years</a> longer than other Californians. Here are nine longevity hacks that Loma Lindans — many of them retired doctors and nurses — shared with Insider for better heart health and less chronic disease.<h2>You don't have to be vegetarian, but don't make meat a daily habit</h2>Loma Linda is a popular spot for Seventh-day Adventist Christians, who settled in this orange grove-rich, dry, hilly area in 1905 and started a nursing school.Loma Linda University Cardiologist Gary Fraser has been studying the impact of vegetable and bean-heavy Adventist diets on overall health for decades. He's discovered that even Adventists who eat meat don't have much of it — and that seems to promote their longevity."By and large, they're only eating about three servings of both poultry and red meat per week," he said.His recommendation for a healthy anti-aging diet is to <a target="_blank" href="https://www.insider.com/blue-zone-doctor-loma-linda-california-diet-milk-cheese-2023-9">avoid milk</a> and meat as much as possible, but still enjoy some animal products."Kind of trending towards vegan, but a little fish, a little cheese, that's about as good as you can do," he said.<h2>Include omega 3s in your diet</h2><div type="image" title="walnuts in shells " height="1400" width="2100" msid="104507430" hostid="261" sizebytes="159484"></div>Salmon, flaxseed, canola oil, oatmeal and walnuts can all protect the heart because they are rich in <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/omega-3-foods">omega-3 fatty acids</a>, which reduce the amount of fat in your blood, improve blood pressure, and slow the buildup of plaques in your arteries.Fraser, the cardiologist, likes to plop about <a target="_blank" href="https://www.businessinsider.com/protein-what-is-best-nut-seed-proteins-vs-meat-2018-4">half a dozen walnuts</a> on his cereal in the morning, while Retired Adventist nurse Mary Reynolds recommends flaxseeds to her patients who are trying to lower their cholesterol.<h2>Socialize</h2><div type="image" title="kootsey playing pickleball" height="1667" width="2500" msid="104507431" hostid="261" sizebytes="318096"></div>Maintaining social ties helps your body control stress and <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4028709/">counteract inflammation</a>."You gain some advantage with social support and maintaining connections as you get older," Fraser said.Reynolds, who worked in cardiology, said that it's important not to "hibernate" too much."Learning to interact with people and share, that's how we can grow strong," she said.Dr. David Baylink, a 92-year-old lab scientist and the head of regenerative medicine at Loma Linda University, agrees."You need to have some kind of positive feedback from society in order to get the most out of living longer," he said.<h2>Have a clear plan for stocking up on fresh foods every week</h2>Taking time each week to prioritize grocery shopping for fresh food helps Loma Linda's Adventists stick to their health-centric diets.Vegetables like leafy greens can boost circulation and blood flow, and all fresh produce has anti-inflammatory effects, due to the beneficial chemical compounds tucked naturally inside."The fruits and veggies are the ones that don't have labels, and they are <a target="_blank" href="https://www.insider.com/healthy-blue-zone-vegan-chicken-salad-recipe-2023-10">loaded with a lot of nutritional value</a> and vitamins that are beneficial for health," Reynolds said. "If you have other foods, like a lot of sugar in your diet, of course you've weakened your immune system."University dining services director Greg Sullivan, who runs a meat-free cafeteria in Loma Linda, said he knows it's tough to do, but the key to healthy eating is mapping out a clear menu for your week ahead."Go shopping once a week, spend a few hours on Saturday or Sunday getting it ready," he said. "Planning helps. It's the not planning that drives you to fast food."<h2>Drink water instead of soda or alcohol</h2><div type="image" title="obland walking her dog" height="2500" width="1667" msid="104507432" hostid="261" sizebytes="232366"></div>The health effects of the Adventist diet are as much about what people don't eat, as what they do.In general, local Adventists told me they drink lots of water and avoid alcohol (there are no liquor stores or cocktail bars in Loma Linda.)Sugar-sweetened beverages are key factors in stoking inflammation-related diseases, including obesity and diabetes. In addition to the immediate <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7408936/">inflammatory effects</a> it can have on the body, alcohol is also the fourth leading cause of preventable deaths in the US.Retired Adventist nurse Ethlyn Oblyn said that "drinking enough water and not harming our bodies with smoking or alcohol" is one of the big pillars of health for Adventists.Baylink, the 93 year old researcher, says he doesn't even have coffee in the morning, which isn't unusual in Loma Linda, as Adventists traditionally shun stimulants of all kinds."I just drink a lot of water and get on my bike, go to work," he said.<h2>Rest and refresh at least one day a week</h2>Adventists often take a time out from the hustle and bustle of life every Saturday and head to church.It's a tradition that's rooted in religion, but backed up <a target="_blank" href="https://affiliate.insider.com?h=15ec3563075831dc5d323af2d5fa38986aabe986ba57875741f4239554f2fbb4&amp;postID=652db482cf767c5e2ea85ff9&amp;postSlug=loma-linda-blue-zone-lifestyle-habits-heart-health-inflammation-2023-10&amp;site=in&amp;u=https%3A%2F%2Fwww.nature.com%2Farticles%2Fs41591-019-0675-0">by science too</a>. Chronic stress is inflammatory, so taking time to relax and unplug really is good for keeping your body young.Obland said the Adventist Sabbath is designed for rest, worship, and connection with friends and family. Often, Adventists enjoy a vegetable-centric potluck meal on Saturdays."To shut down and have a day to spend with your friends worshiping and enjoying being together," she said. "It's really kind of refreshing for one day a week to just sit back and listen to God's voice."<h2>Take a cooking class</h2>Chef Shawn "Grumpy" Wood, who plans the daily menus at <a target="_blank" href="https://www.insider.com/photos-blue-zone-grocery-store-healthy-eating-easy-and-cheap-2023-10">Loma Linda Market</a>, said seasoning is key with vegetarian food. His recipes include lots of flavorful herbs and spices, like rosemary, green onions, and hot jalapenos.Because veggies and beans don't have the same kind of juicy fats inside that give meat a savory flavor all on its own, learning how to give your meat-free dishes a good "mouthfeel" with plenty of olive oil, and spicing them up with seasonings, will help with healthier eating, Sullivan said.He recommends taking a cooking class or watching chefs on YouTube and Instagram for tips.<h2>Enjoy the scenery</h2>Mental health experts say the <a target="_blank" href="https://magazine.hms.harvard.edu/articles/walk-woods-may-boost-mental-health">benefits of being in nature</a> can help combat stressors like loneliness, which is a big driver of chronic inflammation. Adventists in sunny Loma Linda adhere to this principle every day, enjoying hiking up into the hills, nearby beach walks, and outdoor pickleball."Being outdoors and seeing the beauty of creation, seeing the birds and the trees and the flowers — we do a lot of nature walks and that really brings a completely different atmosphere to your mind," Reynolds said.Some Adventists, like Baylink, use the Sabbath to go hiking after church.<h2>Stretch out</h2>Loma Lindans like to take a few minutes to <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9456560/">stretch out</a> everyday.Often, people will take an aerobics class with friends in the morning, or just stretch out at home when they wake up.That's what retired physicist and physiologist Mailen Kootsey, age 84, does."I wake up in the morning and do about 20 minutes of basically just stretching, not lifting any heavy weights or doing anything really strong, but just basically limbering up," he said.

9 lifestyle tips to reduce inflammation and protect your heart, from people in the Blue Zone of Loma Linda, California 

<ul class="summary-list"><li>Benefits of <keyword id="6354753" type="UNKNOWN" weightage="60" keywordseo="fasting">fasting</keyword> include reduced inflammation, improved cognition, and weight loss. </li><li>Regular fasting may also help control blood sugar, thereby reducing your risk of diabetes. </li><li>To fast safely, discuss with your doctor beforehand, especially if you have diabetes. </li></ul>While many people all over the world fast for religious and cultural reasons, there are also proven <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> benefits of this practice, as long as you do it safely.Here's what you need to know about the health benefits of fasting and the potential safety risks.Note: If you are fasting for health purposes, rather than religious ones, you can still drink water or <a href="https://www.insider.com/can-you-drink-coffee-while-intermittent-fasting" target="_blank" rel="noopener">black coffee</a>. <h2>What is fasting? </h2>Fasting is when you do not eat for a certain period of time.You can fast in several different ways. According to <a href="https://medicine.yale.edu/profile/andrew_wang/" target="_blank" rel="noopener">Andrew Wang, MD, PhD,</a> a professor of immunobiology at Yale School of Medicine, the main types are:<ul><li>Acute: When you fast for an extended amount of time every once in a while</li><li>Chronic: When you fast for the same amount of time every day </li><li>Intermittent: When you follow a fasting schedule of on-days and off-days</li><li>Chronic intermittent: When you follow a fasting schedule consistently</li></ul>Quick tip: There are also many <a href="https://www.insider.com/types-of-intermittent-fasting" target="_blank" rel="noopener">types of intermittent fasting</a>, and it's important to find the eating and fasting schedule that works best for you. <h2>1. Reduces inflammation</h2><a href="https://www.ncbi.nlm.nih.gov/books/NBK279298/#:~:text=Publication%20Details,a%20splinter%20in%20your%20finger." target="_blank" rel="noopener">Inflammation</a> is your body's natural response to infection. However, repeated exposure to pollution, sunlight, or even our body's own metabolic processes can cause a state of chronic inflammation. Chronic inflammation can damage healthy cells, tissues, and organs, and is <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease" target="_blank" rel="noopener">associated with many diseases</a>, including heart attacks and strokes.There are a few ways fasting may reduce inflammation in the body:<ul><li>When your body is in a fasted state, it is unable to convert the glucose in food into energy, Wang says. Instead, it relies on an alternative energy source called <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/%28SICI%291520-7560%28199911/12%2915%3A6%3C412%3A%3AAID-DMRR72%3E3.0.CO%3B2-8?scrollTo=references" target="_blank" rel="noopener">ketone bodies</a>, which come from fat. Your body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124736/" target="_blank" rel="noopener">produces </a>less inflammation when burning ketones. </li><li>Fasting also decreases the number of monocytes - a type of inflammatory white blood cell - in the bloodstream. A <a href="https://www.cell.com/cell/fulltext/S0092-8674(19)30850-5" target="_blank" rel="noopener">small 2019 study</a> on humans and mice found that short-term fasting for 19 hours significantly reduced monocytes in blood circulation. </li></ul><h2>2. Boosts cognitive functioning</h2>When we age, our organs are prone to chronic inflammation called <a href="https://www.nature.com/articles/s41574-018-0059-4" target="_blank" rel="noopener">"inflammaging,"</a> Wang says. Chronic inflammation can contribute to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448981/" target="_blank" rel="noopener">cognitive decline and dementia</a> potentially due to plaque buildup in the brain. Fasting helps to counter this by reducing inflammation, Wang says. Research suggests fasting can prevent the development of Alzheimer's in animals. While the research has not yet been conducted in humans, <a href="https://www.nature.com/articles/s41467-019-09897-1" target="_blank" rel="noopener">a 2019 study</a> found that <keyword id="2748807" type="PERSON" weightage="60" keywordseo="Intermittent-fasting">intermittent fasting</keyword> can slow cognitive decline and improve the symptoms of Alzheimer's disease in mice.However, the cognitive benefits of fasting are not restricted to the elderly. <a href="https://www.hindawi.com/journals/bmri/2016/1503956/" target="_blank" rel="noopener">A small 2016 study</a> tested amateur weightlifters after a 48 hour fast and found that fasting improved mental flexibility, which was defined as their ability to quickly and efficiently switch between tasks.<h2>3. Regulates blood sugar levels </h2>Fasting may also regulate blood sugar levels. Maintaining normal blood sugar is important to protect against diseases like <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a>. Related Article Module: 6 ways to lower your blood sugar naturallyBlood sugar increases when you eat, so it naturally falls when you fast, Wang says. However, your body will prevent your blood sugar from dipping too much by making glucose itself. This keeps your blood sugar at a <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">healthy level</a>, which is considered above 70 mg/dL. <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22449" target="_blank" rel="noopener">In fact, a small 2019 study</a> of men at risk for type 2 diabetes found eating in a nine-hour window - aka intermittent fasting - helped improve glucose tolerance.Important: If you have diabetes, consult a doctor before fasting, as it can <a href="https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/fasting" target="_blank" rel="noopener">increase the risk</a> of <a href="https://www.insider.com/what-is-diabetic-ketoacidosis" target="_blank" rel="noopener">diabetic ketoacidosis</a> for those who use insulin to treat their diabetes.<h2>4. Improves heart health</h2>While research on this topic is limited, Wang says it is reasonable to assume that fasting boosts heart health by reducing inflammation and protecting against diabetes - which are both risk factors for <a href="https://www.insider.com/what-are-the-signs-of-a-heart-attack" target="_blank" rel="noopener">heart attacks</a> and <a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener">strokes</a>. <a href="https://link.springer.com/article/10.1186/1475-2891-11-69" target="_blank" rel="noopener">A small 2012 study</a> tested Muslims with a history of <a href="https://www.insider.com/what-is-heart-disease" target="_blank" rel="noopener">heart disease</a> who fasted intermittently for Ramadan. After their fast ended, there was an improvement in their 10-year <a href="https://www.insider.com/what-causes-coronary-heart-disease" target="_blank" rel="noopener">coronary heart disease</a> risk score and a reduction in other heart risk factors like lipids profile, systolic blood pressure, and weight.<h2>5. Helps with weight loss </h2>Fasting helps you lose weight by restricting the number of calories you eat. Intermittent fasting - eating your meals in an eight-hour window earlier in the day - helps with <a href="https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156" target="_blank" rel="noopener">weight loss by keeping blood sugar levels lower</a> in the evening when you are less active. However, there is mixed evidence regarding if fasting for weight loss is more effective than a calorie-restricted <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>. <a href="https://www.sciencedirect.com/science/article/abs/pii/S0303720715300800" target="_blank" rel="noopener">A 2015 review</a> found intermittent fasting tends to lead to weight loss, with participants typically losing around seven to 11 pounds in 10 weeks. However, other <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528?utm_campaign=articlePDF&amp;utm_medium=articlePDFlink&amp;utm_source=articlePDF&amp;utm_content=jamainternmed.2017.0936ed.2017.0936" target="_blank" rel="noopener">studies</a> found that intermittent fasting and calorie restriction were equally effective in helping people lose weight. If you're looking to lose weight, talk to your doctor about the best method for you. <h2>How to fast safely <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work"></a></h2><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work" target="_blank" rel="noopener">Fasting times</a> can range significantly. While intermittent fasting usually involves fasting for about 16 hours a day, longer fasts can range from 24 to 72 hours. There's no magic amount of time you should fast for, Wang says. The best thing to do is to listen to your body and determine what type of fast works for you.However, you should not fast if you are: <ul><li>Pregnant </li><li>Breastfeeding </li><li>Have a history of <a href="https://www.insider.com/eating-disorder-treatment" target="_blank" rel="noopener">eating disorders</a></li></ul>In addition, you should consult with your doctor before fasting if you are: <ul><li>Under the age of 18</li><li>Have diabetes or blood sugar issues </li></ul><h2>Insider's takeaway </h2>Fasting may offer health benefits, like reduced inflammation, better heart health, and improved cognitive functioning.However, fasting is not advisable for certain people, and going too long without food can be harmful. If you are interested in fasting, it is important to listen to your body and ask your doctor if it's safe to fast.<a data-type="601da25c40f5aa19bb4bb6ba">How to follow an intermittent fasting schedule with 6 different methods</a><a data-type="5ec687b4191824301e3ea37b">The different types of intermittent fasting and which may be more beneficial to your health</a><a data-type="5e1ce2f13ac0c93cf97458de">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a><a data-type="5e4465273ac0c9698254a704">What to eat when intermittent fasting for health and hunger pains</a>

Fasting may help you lose weight, reduce inflammation, and boost cognition - here's how to do it safely

<ul class="summary-list"><li><keyword id="2748807" type="PERSON" weightage="60" keywordseo="Intermittent-fasting">Intermittent fasting</keyword> is when you only eat in a certain time window, such as from 10 AM to 6 PM.</li><li>Intermittent fasting benefits may include weight loss, improved heart <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>, and lower blood pressure.</li><li>Potential risks of intermittent fasting include muscle loss, headaches, and hunger. </li></ul>Intermittent fasting has become a popular approach to weight loss, playing off the idea that we didn't always have food available 24/7, and that our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015032/" target="_blank" rel="noopener">daily snacking habits</a> are feeding the <a href="https://www.cdc.gov/obesity/data/adult.html" target="_blank" rel="noopener">ever-growing obesity epidemic</a>. Like most diets, the research on intermittent fasting is ongoing. But preliminary studies, in both humans and animals, show promise for several benefits that go beyond just weight loss."Research continues to be done, and so far intermittent fasting has been shown to reduce inflammation, improve insulin sensitivity, [and] lead to improvement in glucose, blood pressure, and cholesterol which can prevent the progression of chronic diseases," says <a href="https://twitter.com/coachecuadoc?lang=en" target="_blank" rel="noopener">Veronica Contreras</a>, DO, an urgent care physician with <a href="https://www.altamed.org/" target="_blank" rel="noopener">AltaMed Health Services</a>. Here are nine benefits of intermittent fasting, important risks and side effects to consider, and tips for getting started. <h2>1. Could help with weight loss <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/" target="_blank" rel="noopener"></a></h2><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/" target="_blank" rel="noopener">Numerous studies</a> have found that intermittent fasting may help people lose weight. For example, a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0303720715300800" target="_blank" rel="noopener">2015 systematic review</a> of 40 studies found that, on average, study participants lost 7-11 pounds over a span of 10 weeks.Related Article Module: How to lose weight and keep it off with the right <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> and mindsetHowever, it's unclear if intermittent fasting is any better than basic calorie restriction. For instance, a <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528" target="_blank" rel="noopener">2017 study</a> found that a group who fasted every other day (by cutting 75% of their calories) lost no more weight than a comparison group who simply reduced their calories by 25% every day. Another <a href="https://stm.sciencemag.org/content/13/598/eabd8034" target="_blank" rel="noopener">2021 study</a> found similar results that alternate-day fasting did not lead to greater fat loss than good, old-fashioned calorie cutting.Note: The majority of studies that explore intermittent fasting's weight loss benefits are small and short. That's why <a href="https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/" target="_blank" rel="noopener">most experts agree</a> that more research is needed to determine whether this different approach to dieting is safe and sustainable.<h2>2. May reduce inflammatory pain</h2>When your body is in a fasted state, it means that your glucose reserves are next to empty, which may help reduce painful <a href="https://www.ncbi.nlm.nih.gov/books/NBK279298/#:~:text=Publication%20Details,a%20splinter%20in%20your%20finger." target="_blank" rel="noopener">inflammation</a>, says <a href="https://medicine.yale.edu/profile/andrew_wang/" target="_blank" rel="noopener">Andrew Wang, MD,</a> a professor of immunobiology at Yale School of Medicine.To understand how, it's important to address <a href="https://www.youtube.com/watch?v=Sgeh2w0j51w&amp;ab_channel=TechInsiderider" target="_blank" rel="noopener">what intermittent fasting does to your body</a>. When you fast for long, extended periods of time, your body ends up using all of its glucose - the main source of fuel that keeps you going - and enters a process called <a href="https://www.insider.com/how-long-does-it-take-to-get-into-ketosis" target="_blank" rel="noopener">ketosis</a>, where it burns ketones for fuel and energy, instead.The idea is that your body <a href="https://www.cell.com/cell/fulltext/S0092-8674(19)30850-5" target="_blank" rel="noopener">produces less inflammation</a> when burning ketones compared to glucose, which may explain why some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124736/" target="_blank" rel="noopener">studies have found</a> diets that promote ketosis also alleviate inflammatory pain. Though, more research is needed to determine if intermittent fasting should be implemented as an effective tool for patients with inflammatory conditions.<h2>3. May prevent dementia</h2>When we age, our organs are prone to chronic inflammation called<a href="https://www.nature.com/articles/s41574-018-0059-4" target="_blank" rel="noopener"> "inflammaging,"</a> says Wang. Chronic inflammation can contribute to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448981/" target="_blank" rel="noopener">cognitive decline and dementia</a> potentially due to plaque buildup in the brain. Fasting may help to counter this by reducing inflammation, Wang says. Research in animals suggests fasting can slow <a href="https://www.hopkinsmedicine.org/news/articles/intermittent-fasting-is-it-for-you#:~:text=Neurodegenerative%20diseases%3A%20Studies%20with%20animals,feed%20on%20glucose%2C%20not%20ketones." target="_blank" rel="noopener">the development</a> of Alzheimer's. While the research has not yet been conducted in humans, <a href="https://www.nature.com/articles/s41467-019-09897-1" target="_blank" rel="noopener">a 2019 study</a> found that intermittent fasting can slow cognitive decline and improve the symptoms of Alzheimer's disease in mice.<h2>4. Could help boost cognitive functioning</h2>The cognitive benefits of fasting may not be restricted to the elderly. <a href="https://www.hindawi.com/journals/bmri/2016/1503956/" target="_blank" rel="noopener">A small 2016 study</a> tested amateur weightlifters after a 48-hour fast and found that the fasting improved "mental flexibility," which the researchers defined as participants' ability to quickly and efficiently switch between tasks.<h2>5. May regulate blood sugar levels </h2>Intermittent fasting may also help regulate blood sugar levels, which is important to protect against diseases associated with glucose intolerance like <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a>. Glucose intolerance occurs when your body can't control how much sugar is in your blood, which can lead to <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">dangerously high blood sugar levels</a>. Blood sugar increases when you eat, so it naturally falls when you fast, Wang says. That may explain why <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22449" target="_blank" rel="noopener">a small 2019 study</a> of men at risk for type 2 diabetes found that intermittent fasting helped improve glucose tolerance.Important: If you have diabetes, consult a doctor before fasting, as it can <a href="https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/fasting" target="_blank" rel="noopener">increase the risk</a> of <a href="https://www.insider.com/what-is-diabetic-ketoacidosis" target="_blank" rel="noopener">diabetic ketoacidosis</a> for those who use insulin or other medications to treat their diabetes.<h2>6. Could improve heart health</h2>While research on this topic is limited, Wang says it is reasonable to assume that intermittent fasting boosts heart health by reducing inflammation and protecting against diabetes - which are both risk factors for <a href="https://www.insider.com/what-are-the-signs-of-a-heart-attack" target="_blank" rel="noopener">heart attacks</a> and<a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener"> strokes</a>. <a href="https://link.springer.com/article/10.1186/1475-2891-11-69" target="_blank" rel="noopener">A small 2012 study</a> tested Muslims with a history of <a href="https://www.insider.com/what-is-heart-disease" target="_blank" rel="noopener">heart disease</a> who fasted intermittently for Ramadan. After their fast ended, there was an improvement in their 10-year <a href="https://www.insider.com/what-causes-coronary-heart-disease" target="_blank" rel="noopener">coronary heart disease</a> risk score and a reduction in other heart risk factors like lipids profile, systolic blood pressure, and weight.<h2>7. May lower blood pressure</h2>Another cardiovascular benefit of intermittent fasting is that it may reduce blood pressure. A small 2018 <a href="https://pubmed.ncbi.nlm.nih.gov/29754952/" target="_blank" rel="noopener">study</a> found that men with prediabetes who fasted for 18 hours a day for 5 weeks had <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415631/#R25" target="_blank" rel="noopener">reductions</a> of roughly 10 points in both their systolic and diastolic blood pressure. However, the study was presented as a proof of concept, and larger studies are needed to better understand the role of intermittent fasting on blood pressure. Note: For more ways to reduce blood pressure, read our guide on <a href="https://www.insider.com/how-to-lower-blood-pressure" target="_blank" rel="noopener">how to lower blood pressure</a>. <h2>8. Could facilitate cell repair </h2>When your body encounters toxins or has damage, it repairs its cells through a process called <a href="https://www.cancer.gov/publications/dictionaries/cancer-terms/def/autophagy" target="_blank" rel="noopener">autophagy</a>. During autophagy, your cells break down damaged portions, and recycle those materials into new, healthier substances. While human research in this area is limited, intermittent fasting has been shown to boost autophagy in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/" target="_blank" rel="noopener">animals</a>. A 2018 MIT <a href="https://news.mit.edu/2018/fasting-boosts-stem-cells-regenerative-capacity-0503" target="_blank" rel="noopener">study</a> on mice found that intermittent fasting can make cells more adept at regenerating. Contreras says this is promising for a possible similar response in humans, especially those who use intermittent fasting to eliminate late-night snacking, which can inhibit autophagy. "If you eat late at night you raise your glucose levels and insulin while you are sleeping, which doesn't allow autophagy to occur," Contreras says. "Intermittent fasting has shown to activate these pathways to remove or repair damaged molecules."<h2>9. May help prevent cancer </h2>Having healthy and optimal autophagy may help suppress tumor growth, while having dysregulated autophagy may contribute to cancer development, according to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257056/" target="_blank" rel="noopener">2018</a> medical paper. So, it should come as no surprise that scientists are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7201989/" target="_blank" rel="noopener">studying</a> whether intermittent fasting may help prevent cancer or slow its progression when it is used alongside cancer-fighting treatments like chemotherapy. "Although research is still being done, there are studies in patients with certain cancers suggesting that it can suppress tumor growth and in some cases prevent regression," Contreras says. <h2>Side effects and risks </h2>In general, intermittent fasting is safe to try if you are relatively healthy, says Contreras. That's because you're still getting all the nutrients and calories that your body needs, just compressing your consumption into fewer hours of the day. However, intermittent fasting has been <a href="https://www.insider.com/new-research-finds-intermittent-fasting-may-not-boost-weight-loss-2020-9" target="_blank" rel="noopener">linked to muscle loss</a>. In addition, certain people should proceed with caution when it comes to intermittent fasting since they have more nuanced nutritional needs. Contreras says you should speak with your doctor before starting if you are: <ul><li>Under age 18</li><li>Pregnant</li><li>Breastfeeding</li><li>Have struggled with eating disorders in the past</li><li>Are over 65</li><li>Have type 2 diabetes</li></ul>In fact, that's a good idea for anyone who has never done intermittent fasting, since a doctor who is familiar with this approach can help you make sure you're still getting all the nutrients needed to stay healthy. That doesn't mean starting intermittent fasting will be easy, especially at the beginning. Contreras says you may experience the following symptoms when you start fasting: <ul><li>Hunger </li><li>Irritability </li><li>Headaches </li></ul>While these typically aren't risks to your health, you should contact a doctor or call 911 immediately if you experience lightheadedness, dizziness, or changes to your alertness. <h2>Insider's takeaway </h2>If you're looking to improve your health and maybe lose some weight, intermittent fasting may be an enticing option. However, since research about intermittent fasting is still ongoing, it's best to speak with a healthcare provider about whether this approach is right for you. "If someone is considering intermittent fasting, it really has to be personalized individually," Contreras says. "They should consult with a physician who is knowledgeable about intermittent fasting."The specifics of intermittent fasting will depend on your lifestyle and guidance from your doctor, but it's important to develop a plan that works for you. "The method by which you decide to fast should [be one that] you can continue to do it long term, which fits your lifestyle and your goals, and where you have the support necessary to achieve this," Contreras says.<a data-type="601da25c40f5aa19bb4bb6ba">How to follow an intermittent fasting schedule with 6 different methods</a><a data-type="5e1ce2f13ac0c93cf97458de">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a><a data-type="60d634cf0cf12a711a0f2a6a">Intermittent fasting may be less effective for women - here are the best fasting schedules to reduce risks</a><a data-type="5f99973902495a38e8318ca0">10 benefits of losing weight: How shedding just 5% of your body weight may improve your blood sugar, self-esteem, and sex drive</a>

9 intermittent fasting health benefits - and possible side effects or risks

<div class="KonaFilter image-container display-table"><div><div class="image"></div></div></div><ul class="summary-list"><li>Venrock partner Cami Samuels has a bold prediction for a biotech that had a record-breaking initial public offering in 2018.</li><li>Among other predictions for 2019, Samuels told Business Insider that "Moderna will exit at a $3 billion valuation next year."</li><li>Moderna debuted on the public markets after raising $600 million, which valued the company at $7.5 billion, more than double what Samuels is predicting Moderna will fall to.</li><li>Here's why she thinks that slump will happen.</li></ul>Venrock partner <a href="https://www.venrock.com/teammember/camille-samuels/">Cami Samuels</a> has a bold prediction going into 2019: "Moderna will exit at a $3 billion valuation next year." Moderna <a href="https://www.businessinsider.com/moderna-therapeutics-biotechnology-initial-public-offering-record-2018-12">debuted on the public market on December 7</a> after raising more than $600 million in the biggest initial public offering in <a href="https://www.businessinsider.com/biggest-investors-in-moderna-before-initial-public-offering-2018-11">biotech history</a>. While the IPO valued Moderna at $7.5 billion, it's currently trading well below its IPO price with a market value of $5 billion.By the end of 2019, Samuels expects that to drop even further to a market value of $3 billion, less than half of its valuation at the IPO. "It's hard for me, looking at their pipeline, to figure out why they're valued 5x, 6x other companies with the same pipeline," said Samuels, whose firm Venrock makes investments in technology and healthcare companies. Moderna is developing medical treatments based on messenger RNA, and the company is still in the <a href="https://www.modernatx.com/pipeline/clinical-trials">early days of human trials</a> for its treatments, which include cancer treatments as well as a vaccine for cytomegalovirus, or CMV. The idea is that by putting messenger RNA into the body, it can turn the body into a drug factory, pumping out the proteins needed to fight a particular disease. Which isn't to say she's not interested in the <keyword id="41551" type="ENTERTAINMENT" weightage="100" keywordseo="science">science</keyword>."Having said that, I do think that they're at the beginning of RNA and gene-editing RNA being emphasized almost as much as DNA gene-editing, based on all the startups I've been seeing," Samuels said.Read more: <a href="https://www.businessinsider.com/venture-capital-healthcare-and-biotech-predictions-2019-2018-12">6 top VCs give their best 2019 predictions for healthcare, from a biotech correction to a 'shadow cash economy' stepping into the light</a>Samuels joined Venrock in 2014 and is currently invested in Unity Biotechnology, a company developing treatments related to aging. She has a few other predictions as well for the coming year. For one, she's ready to get back to the basics in biotech."I'm enthused by the correction," Samuels told Business Insider. Over the past five years, the <a href="https://markets.businessinsider.com/etfs/ishares-nasdaq-biotechnology-etf">Nasdaq biotech index is up 25%,</a> though recently stocks have taken a tumble, putting them well into correction territory, a term which refers to a <a href="https://www.investopedia.com/terms/c/correction.asp">10% or greater decline from a stock's most recent peak</a>. In 2019, she said she's anticipating a return to the basic biotech business model. That is, instead of a broad platform with six or more potential drugs in the works, a more straightforward focus on one or two lead programs that a company knows super well. The correction, in turn will drive that because there will be less available capital pouring into early stage companies, forcing them to have a more zoomed-in approach. "I remain an optimist on the fundamentals of biotech, but the industry has gotten so enthusiastic as to be undisciplined," Samuels said. On the policy side, Samuels said she expects to see the biopharma industry make a concession on drug pricing to appease the <a href="https://www.businessinsider.com/trumps-plan-to-bring-down-drug-prices-in-medicare-part-b-2018-10">Trump administration.</a> That said, she doesn't expect it to have broad implications. Lastly, she sees exhaustion with financing cancer-drug makers sinking in, with interest picking up for other diseases that have been left at the wayside. Two of the scientific areas she's most interested in at the moment: mitochondrial RNA-based medicines (a similar area to the work Moderna's in) and anti-aging biology, particularly an area she refers to as "inflamm-aging."<h2><a href="https://www.businessinsider.com/venture-capital-healthcare-and-biotech-predictions-2019-2018-12">Click here to read our conversations with 6 top biotech and healthcare VCs about their 2019 predictions.</a></h2><ul class="read-more-links"><li>Read more:</li><li><a href="https://www.businessinsider.com/biggest-investors-in-moderna-before-initial-public-offering-2018-11" data-read-more-link="" data-e2e-name="read-more-link">Moderna just went public in the biggest IPO in biotech history. Here are the 7 people and investors who stand to benefit the most.</a></li><li><a href="https://www.businessinsider.com/biggest-biotech-initial-public-offerings-moderna-allogene-rubius-2018-12" data-read-more-link="" data-e2e-name="read-more-link">Companies hunting for new ways to tackle cancer and Alzheimer's raised $6.3 billion going public in 2018 - here are the 10 biggest deals of the year</a></li><li><a href="https://www.businessinsider.com/healthcare-and-biotech-unicorns-going-into-2019-venture-capital-i2018-12" data-read-more-link="" data-e2e-name="read-more-link">16 billion-dollar startups revolutionizing healthcare that you should be watching in 2019</a></li><li><a href="https://www.businessinsider.com/providence-st-joseph-health-hires-cio-from-microsoft-bj-moore-2018-12" data-read-more-link="" data-e2e-name="read-more-link">The $23 billion health system in Amazon's backyard just hired a new chief information officer from Microsoft</a></li></ul>

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