Eating less in the evening hours and increasing the time spent fasting overnight can greatly reduce a woman’s risk of breast cancer, according to researchers at the University of California, San Diego School of Medicine. This simple, yet effective dietary change is easy to adopt while potentially making a significant impact on public health. Most importantly, it doesn’t require complicated counting of calories or nutrients.
The benefits of fasting
By extending the overnight fasting period, women can experience better control of their blood sugar levels, thus leading to a reduced breast cancer risk. Research has shown that for every three-hour extension in the overnight fast, blood sugar levels drop by around 4 percent after eating. These lower blood sugar levels are associated with reduced cancer risk regardless of the amount of food each woman consumes.
Catherine Marinac, one of the researchers, explains that, “Increasing the duration of overnight fasting could be a novel strategy to reduce the risk of developing breast cancer.” Ruth Patterson, program leader of the university’s cancer prevention program, further states, “New evidence suggests that when and how often people eat can also play a role in cancer risk.”
Typically, dietary advice for cancer prevention includes limiting consumption of red meat, alcohol, and refined grains while increasing plant-based food intake. However, the research indicates that eating patterns during the day and considering meal and snack timing can also contribute to cancer risk.
Change eating habits for better health
Many people often indulge in extended snack sessions during the evening hours while watching TV, which can have adverse effects on waistlines and the body’s natural cancer defense system. A better approach is to eat a small dessert after dinner and refrain from consuming anything else until breakfast the following morning.
Not only does this eating habit help reduce the risk of breast cancer, but it also improves sleep quality. When food isn’t traversing the digestive tract late at night, better sleep is achieved, which is crucial for overall health and wellbeing.
A strategy for everyone
This overnight fasting strategy isn’t just limited to women concerned about breast cancer risk. People of all genders can benefit from this simple change in their eating habits. Maintaining better blood sugar levels not only helps to reduce the risk of cancer but also contributes to a lower likelihood of developing diabetes and heart diseases, among other health issues.
Additionally, sticking to a specific eating schedule and practicing mindful eating during the day can prevent mindless snacking and promote a healthier overall relationship with food. This concept, known as time-restricted eating or intermittent fasting, has gained popularity due to its health benefits and weight loss potential.
Final thoughts
While there is no surefire way to prevent cancer, incorporating this overnight fasting strategy, alongside a balanced diet, can help reduce risk factors. Alongside benefits such as better blood sugar level control and improved sleep quality, having fewer meal times and fasting for a longer period overnight can be a significant change in reducing the risk of not only breast cancer but other potential health issues as well.
By being mindful of meal and snack timing and making small adjustments to daily eating habits, a healthier lifestyle can be maintained, and various health risks can be minimized.
