Der forskes intenst i den ældgamle tradition faste, som for tiden er et hedt emne blandt sportsfolk, helseinteresserede og ikke mindst blandt forskere. Den nyeste forskning tyder på, at det er sundt i perioder at afholde sig fra at spise, og mange mennesker er ved at få øjnene op for, hvordan faste kan passes ind i en travl hverdag.
Af Gunhild Reumert, cand.scient. biokemi, akupunktør og yogainstruktør
Artiklen blev bragt i magasinet sund-forskning – februar/marts 2018
Læs mere om Gunhild Reumert på www.gunhildreumert.dk
En del studier viser, at faste potentielt set er livsforlængende, da det er med til at modvirke aldring og forebygge aldersbetingede sygdomme som Alzheimers, diabetes og hjertekarsygdomme. Ofte har man hørt om folk, som faster i mange dage i træk. Den gode nyhed er, at det ser ud til, at det er tilstrækkeligt at faste i kortere perioder for at opnå sundhedsmæssige fordele.
Faste i kortere perioder
Du er måske stødt på forkortelsen ”IF” i sundhedsdebatten. IF står for intermitterende faste, som kommer fra ”intermittent fasting” på engelsk. Intermitterende faste består af en fastende periode på 16 timer pr. døgn, hvor man kun drikker vand, sort kaffe og te. I løbet af de følgende otte timer spises dagens måltider svarende til det almindelige daglige energibehov. Denne form for faste er populær, fordi den er fleksibel, og spisevinduet kan tilpasses alt efter behov. Det kan for eksempel være, at man faster fra kl. 20 om aftenen til klokken 12 næste dag og derefter spiser mellem kl. 12 og 20.
Giv fordøjelsessystemet en pause
I den tid, vi lever i, har vi konstant adgang til ubegrænsede mængder af mad på alle tider af døgnet. Hvis man ikke er opmærksom, kan man ofte komme til at overspise eller snacke en hel masse lige inden sengetid. Det kan blandt andet føre til et overbelastet fordøjelsessystem med gener som oppustet mave, forstoppelse og træthed.
Hvis man over længere tid spiser for meget og for ofte, kan det føre til overvægt og bidrage til udviklingen af livsstilssygdomme. Ved at indføre intermitterende faste nogle dage om ugen kan man give fordøjelsessystemet en pause.
Forskning viser, at faste blandt andet øger aktiviteten af det parasympatiske nervesystem, hvilket fremmer tarmbevægelserne og fordøjelsen. Samtidig modvirker faste lagring af fedt og kan derfor også være et effektivt værktøj til vægttab. Under faste forbruges det glykogenlager i kroppen, der fungerer som kroppens primære kilde til brændstof. Når der ikke er mere glykogen, slår kroppen automatisk over på fedtforbrænding. Ud over den positive effekt på fordøjelsen kan intermitterende faste også give kroppen fornyet energi, et mere stabilt blodsukker og færre sukkercravings.
En sund form for stress
Under faste udsættes kroppen for en kortvarig form for sund stress. Der sker blandt andet en lille stigning af mængden af frie radikaler, som kortvarigt skaber oxidativ stress. Dette medfører en stigning i enzymer kaldet sirtuiner, som modvirker oxidativ stress og aldring. Kortvarig oxidativ stress menes at styrke kroppen ved at ”træne” forsvaret mod frie radikaler, som på sigt kan føre til mindre inflammation og mindre oxidativ stress i kroppen.
Faste ændrer på cellernes miljø og påvirker, hvilke gener der udtrykkes, samt hvilke hormoner der dannes i kroppen. Forskning tyder på, at faste påvirker hjernen, og museforsøg har vist, at faste øger musenes hukommelse og læring. Når maven er tom, udskilles sulthormonet ghrelin, som har vist sig at have en positiv effekt på hjernen, som måske kan forklare den mentale skarphed, mange oplever under faste. Ghrelin har vist sig at beskytte hjerneceller mod aldring og stimulere vækst af nye hjerneceller.
Faste er ikke altid en god idé
Faste bør kun udføres, hvis man er i energimæssigt overskud og i fysisk og psykisk balance. Hvis man er stresset eller syg, kan det være for hårdt for kroppen at blive udsat for yderligere stress, hvilket kan påvirke immunforsvaret i en negativ retning. Det er også vigtigt at anerkende, at kroppen i forskellige perioder har behov for en pause fra faste. Det kan for eksempel være i forbindelse med menstruation, graviditet, amning eller efter en sportspræstation, hvor det er vigtigt ikke at stresse kroppen unødigt.
Kom godt i gang med intermitterende faste
- Spis i et 8-timers vindue, fx fra kl. 12 til 20, og afhold dig fra at spise i de følgende 16 timer.
- Du kan med fordel let justere spisevinduet, så det passer din daglige rytme. Start med at faste en til to dage om ugen.
- Under fasten er det kun tilladt at drikke vand (min. to liter dagligt) samt sort kaffe og te.
- I starten kan der forekomme bivirkninger som hovedpine, som er naturligt, fordi kroppen renser ud. Husk at drikke rigeligt med vand, dyrk motion – og gå evt. i infrarød sauna for at hjælpe kroppen med at komme af med affaldsstoffer.
- Spis sund mad i dit spisevindue, og spis nok. Det er vigtigt, at du spiser nok mad, så kroppen får de nærringsstoffer, den behøver.
- Lyt til din krop. Kroppen kan i perioder have behov for en pause fra at faste.
Om Gunhild Reumert
Gunhild Reumert er cand.scient. biokemi fra Københavns Universitet med speciale i cellebiologi, epigenetik og cancer samt uddannet akupunktør og yogainstruktør. Derudover underviser og holder Gunhild foredrag om cellebiologi, kroppens biokemi, ernæring og sund livsstil i hele landet.
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