What are the potential benefits of fasting for your immune system?
In the past, we’ve often taken the immune system for granted.
It was just there, in the background, fighting off all the bad stuff so we didn’t become sick.
But in recent years, we’ve become far more aware of how important a strong, healthy immune system is.
Maybe you’ve been looking for ways to boost your immune system.
You’ll be happy to know that fasting can help.
What is the immune system?
In case you need a reminder:
The immune system is a network of organs, cells, and proteins that help to protect your body.
Basically, it’s the body’s natural defense system against infection.
When you have a strong immune system, you’re less likely to get sick.
And if you do get sick, you’ll tend to recover more quickly.
Some of the signs that your immune system might be weak include:
- Frequent infections or illnesses (feels like you’re always sick)
- Slow healing
- Fatigue
- High stress levels
- Hair loss
- Digestive issues
So how does fasting help the immune system?
The benefits of fasting for your immune system are plentiful. Let’s take a look at some of them:
Lowers insulin and inflammation
Remember that when you fast, insulin levels drop because no food is coming in.
When insulin levels drop, you’ll have less inflammation in your body.
And less inflammation helps the immune system do its job better.
Ketones may enhance T-cell function
T-cells help your immune system fight germs and protect you from infection and disease.
When we fast, our bodies switch over from burning glucose for fuel to burning ketones.
And studies seem to suggest that those ketones may enhance T-cell function. (Source*)
Autophagy
Autophagy is the body’s recycling system. Keeps everything shiny and new.
Autophagy assists the immune system by cleaning out old and damaged cells.
New cells are then formed, and the immune system then becomes stronger and better.
What stimulates autophagy? FASTING.
When we fast, insulin goes down, and glucagon goes up, and glucagon is what triggers autophagy – the breaking down of cellular waste.
Autophagy is thought to peak at between 36-72 hours of fasting, and after that levels back off.
You can read more about autophagy in our previous article here.
Immune Memory
One of the other benefits of fasting for your immune system is the immune system’s ability to react to pathogens that it has encountered before, i.e. enhancing immune memory.
This is how vaccinations work, and why most people recover from the flu – because the immune system remembers, and is able to deal with it quicker and more effectively.
Research is suggesting that fasting can potentially enhance immune memory. (Source **)
Improves autoimmune conditions
Autoimmune diseases are when the immune system is overactive and attacks healthy cells in the body by mistake.
Some examples of autoimmune conditions are:
- Rheumatoid arthritis
- Lupus
- Graves Disease
- Hashimoto’s Disease
- Multiple Sclerosis
- Celiac Disease
Because eating equals inflammation, fasting naturally reduces inflammation.
And since inflammation is at the root of autoimmune conditions, it makes sense that fasting can reduce autoimmune flare-ups.
If you do have an autoimmune disease, please check in with your doctor and speak to them about fasting before you begin.
How long should I fast for my immune system?
Any fasting is good fasting.
But to get the most benefit for your immune system, 36-72 hour fasts work really well because you are hitting the sweet spot when autophagy peaks.
Or course, longer extended fasts are beneficial as well because as long as you’re fasting, your body is healing.
Try fasting to boost your immunity
Your immune system is so great at protecting you from infection and disease.
Adding some form of fasting into your lifestyle can help to keep your immune system strong, so it can keep doing what it does best.
Source*
Very‐low‐carbohydrate diet enhances human T‐cell immunity through immunometabolic reprogramming – PMC (Source: National Library of Medicine)
Source **
Innate immune remodeling by short-term intensive fasting – PubMed (Source: National Library of Medicine)
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group – one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.
