Intermittent Fasting as a Measure to Prevent Cancer

Intermittent fasting (IF) is a recurring dietary pattern. The individuals consume little to no calories for a prolonged period of time, such as 16 to 48 hours, followed by periods of normal energy intake. Over the past years, researchers have published many studies showing that intermittent fasting or a fasting-mimicking diet can reduce risk factors for serious health conditions, including cancer.

Intermittent fasting: an explanation of eating patterns and timing

Different types of intermittent fasting are as follows:

• 5:2 fasting: The idea is to eat normally for five days and then on the other two days eat 500 or 600 calories a day. 
• Time-restricted fasting: You can choose an eating window every day, which should ideally leave a 14 to 16-hour fast. Fasting promotes autophagy, the natural process by which the body clears debris and other things.
• Overnight fasting: This simplest approach involves fasting for 12 hours every day. For example, you can choose to stop eating after dinner by 7 p.m. and resume eating at 7 a.m. with breakfast the next morning.

Reducing inflammation, insulin levels, and cell repair

It is believed that inflammation may be managed by fasting by changing the interaction of compounds and proteins, inhibiting inflammatory pathways and biomarkers. When our body fasts, it conserves as much energy as possible; the cells become more sensitive to insulin, removing glucose from the blood, and storing less fat. With more sensitivity to insulin, cancer cells have a harder time developing or growing. It also triggers the regeneration of new cells, increasing the number of immune-boosting cells that we have. It encourages cells to digest and remove old and dysfunctional proteins that build up inside the cells.

Scientific insights and what studies suggest

It helps in bringing about a delay in cancer incidence and inhibits tumor progression and metastasis. Fasting can kill cancer cells, boost the immune system, and improve the effectiveness of chemotherapy and radiation therapy. It is reported that various types of cancer, such as colorectal, pancreatic, endometrial, and breast cancer, are associated with chronic hyperinsulinemia. Specifically, insulin promotes the production of insulin-like growth factor 1 (IGF1), which can promote cell proliferation in an over-nutrition state. 

Cautions to take

People who are struggling to gain weight or who are underweight should avoid IF. People with history of eating disorders or special conditions, like diabetes, should be careful and monitor their blood glucose levels regularly if they practice IF. Avoid strenuous activities on fasting days, while light exercise, such as yoga, may be beneficial. IF should be practiced under the guidance of an expert. 

Choose nutrient-dense foods after the fasting period. Foods that are high in fiber, vitamins, minerals, and other nutrients help stabilize blood sugar levels and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that have protein, fiber, and healthful fats. Examples include beans, lentils, eggs, fish, nuts, and avocados. Stay hydrated; drink lots of water and calorie-free drinks, such as herbal teas, throughout the day.