Fasting

The conclusion states that People who eat food in a time frame Between noon and 8:00 p.m. every day, you increase your risk of dying from coronary heart disease. More than people who eat food within a normal time frame (12-16 hours per day) up to 91%.

Limiting the time frame for eating It has gained great popularity in the past 12 years. It is calledEating this type of food is called IF or intermittent fasting. But such an interpretation does not quite match the original meaning of IF.

So let me explain a little bit. Before elaborating on the research mentioned above, How reliable is it?

Originally, eating IF food meant Setting a day to not eat food (meaning only water, tea or coffee, no sugar or any other food) 2 days a week (i.e. no food on Tuesday and Thursday) is called 5:2 Die

Doing so This is so that the body does not have energy reserves, putting pressure on the cells to swallow their own waste (doing house cleaning).

The result is Cells will be younger and stronger. The academic language is caloric restriction to stimulate autophagy (self-eating) mechanisms.

Prof. Yoshinori Osumi won the Nobel Prize for his research on autophagy in 2016, further increasing the demand for stimulating autophagy. But I emphasize that it mustFastingAround 24 hours or so, the autophagy process begins.

Later, Dr. Valter Longo of the University of Southern California (USC) designed a diet that Fasting-Mimicking Diet (FMD) was created to “trick” the body into understanding that it is entering a fasting state.

That is, design a food menu to eat for 1-2 weeks, a diet that limits caloric intake to only 800-900 calories per day (enough to “trick” the body into thinking it is in a fasting state). ) and eat FMD foods 1-2 times a year (details and benefits of FMD can be read from the book I wrote, Healthy Always, pages 35-43)

Later, research on rats by Dr. Satchin Panda of the Salk Institute found that eating food in a limited time frame of 6-8 hours a day over a 24-hour period was very beneficial. in controlling body weight and sugar levels. In addition, it also causes rats who eat food in a limited time frame be healthy and can run longer Mice that ate normal dry food were twice as likely.

Eating food within a limited frame is called Time Restricted Feeding (TRF). It is not and is not the same as IF. But later, TRF eating was also called IF.

The TRF diet has grown in popularity because in 2017 Dr. Jeffrey Hall, Dr. Michael Rosbash and Dr. Michael Young received the Nobel Prize. From research aboutbiological clock (Circadian Rhythm) makes one understand the importance of avoiding eating food all day-all night. Because of various organs of that body It has its own health clock and is “off” at night (details of the TRF diet are in my other book, Healthy Aging, pages 66-71).

Coming back to the research of Prof. Victor Wenze Zhong of Shanghai Jiao Tong University mentioned above, which as of today, there is only a summary document. Details are not yet available because it has not yet been peer reviewed before being published in an academic journal.

This research uses data from Americans. is from the National Health and Nutrition Examination Survey (NHANES) database, selecting 20,000 adults with an average age of 49 years who responded to the questionnaire. (questionnaire) on the start date by following the said group of people. The average total period is approximately 8 years (between 2003-2018).

That is, people were divided into 2 groups: the first group ate normal food within a time frame of 12-18 hours, but the other group ate food between noon and 8:00 p.m. (8 hours) in one day, which was the result of the research. (from the summary document) is

1. Groups that eat food within a frame 8 hours a day (24 hours) have an increased risk of dying from coronary heart disease. Up to 91% more than people who eat food within a 12-16 hour window

2. A group of people who areCoronary heart diseaseIf you already eat food within an 8-hour window, you will increase your risk of death by 66% compared to people who eat within a 12-16 hour window.

3. People who arecancerAlready, it increases the risk of death if food is eaten within the 8-hour window.

Such a conclusion It’s a very frightening conclusion. Because if it’s true, it means Restricting your daily food intake is extremely harmful to your health. But I must make some observations about the said research as follows.

1. It is still a research project that has not yet been seen in detail. It has not yet been peer reviewed and has not yet been published. So we haven’t seen any important details yet.

2. Just one survey of food intake may not be very accurate.

3. The group that said they ate food between noon and 8:00 p.m. could be a group that had to work at night. which is well known People in this group are not in good health and are at higher risk of heart disease and other diseases than people who eat and sleep normally.

4. In addition, other behaviors and status were not mentioned. that affect health such as smoking, not exercising or economic status (rich or poor) as well

I myself have restricted my eating to a time frame of around 8-10 hours for over 10 years without eating.dinner Which in my experience is beneficial because it reduces the amount of food eaten per day. And when I used to eat dinnerExercise (running) Instead, it caused a rapid weight loss of 10 kilograms. and has been able to control his body weight to a normal level throughout It also makes the body stronger.

That said, for me it’s TRF plus exercise and enough sleep. It is very beneficial to my health.

Column: Economics + Health

Dr. Suphawut Saichuea

Advisor to Phatra Research Institute

Kiatnakin Phatra Financial Business Group

2024-04-03 06:35:05

#eating #food #beneficial #harmful