Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It doesn't specify which foods to eat but rather when to eat them. Common methods include the 16/8 method, eating within an 8-hour window, and the 5:2 method, which involves consuming only 500-600 calories on two non-consecutive days of the week. It has gained popularity not only for weight loss but also for its potential cognitive benefits.
Here are eight surprising brain benefits of intermittent fasting suggested by Dr Radhika Joshi, senior obstetrician at Vinayak hospital, Hyderabad.
Improves cognitive function: IF can enhance various cognitive functions, including memory, attention, and executive function. It promotes the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and survival, synaptic plasticity, and cognitive function.
Increases neuroplasticity: Intermittent fasting can enhance neuroplasticity, the brain's ability to adapt and reorganise itself. This is crucial for learning and memory. BDNF also plays a role in neuroplasticity, helping the brain form new neural connections.
Reduces inflammation: Chronic inflammation is linked to numerous brain disorders, including Alzheimer's disease and depression. IF helps reduce systemic inflammation, which can protect the brain from inflammatory damage.
Enhances brain detoxification: Fasting triggers autophagy, a cellular cleanup process where the body removes damaged cells and toxins. This detoxification process is beneficial for brain health as it helps remove damaged neurons and misfolded proteins associated with neurodegenerative diseases.
Protection against neurodegenerative diseases: IF may reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's. The increase in BDNF and the reduction in oxidative stress and inflammation contribute to the protective effects.
Improves mood and reduces depression: IF can improve mood and reduce symptoms of depression. The release of endorphins during fasting can have mood-enhancing effects, and the regulation of insulin levels and reduction of inflammation also play a role in mood stabilisation.
Increases mental clarity and focus: Many people report heightened mental clarity and focus during fasting periods. The reduction in blood sugar levels and the increase in ketones (an alternative energy source for the brain) can contribute to this effect.
Stress resistance: Intermittent fasting can increase the brain's resistance to stress. The mild stress of fasting induces a beneficial adaptive response in the brain, like how exercise improves physical resilience. This hermetic effect can help the brain better cope with stress and reduce the risk of stress-related cognitive decline.
These brain benefits, combined with other health advantages, make intermittent fasting an attractive approach for overall well-being. However, it's essential to consult with a doctor before starting any fasting regimen, especially for individuals with underlying health conditions.
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