Intermittent Fasting and Brain Health

Key points

Intermittent fasting can help with weight loss, reduce inflammation, and enhance overall health.

Brain health may also improve with intermittent fasting.

Some other possible benefits include lower fasting glucose levels and improved blood pressure.

Every New Year, many people create resolutions for what they hope to accomplish in the coming 12 months. For some, it is “Dry January”; for others, it is a decision to lose weight. The federal Centers for Disease Control estimates over 30 percent of the U.S. population is overweight. National Institute of Health statistics show that 42 percent of adults are obese; more worrisome, 10 percent are severely obese. Unhealthy weight is a risk factor for many medical illnesses, including heart disease and stroke.

As with all good intentions, success is not always achievable: 95 percent of diets fail. Most diets focus on what you should or should not eat, but intermittent fasting (IF) does not restrict specific foods. Instead, it focuses on when you eat. Our prehistoric ancestors hunted for game or foraged for food to survive. These are time-consuming endeavors. According to Johns Hopkins neuroscientist Mark Mattson, our bodies evolved from this, so we can go for long periods without eating.

Before the internet became popular, many people went to bed after the evening news, which usually ended around 11 p.m. Earlier generations were not staying up late, focused on their screens and snacking into the night, so it was easier to maintain a healthy weight. Children and adults also spent more time outdoors engaging in physical activity. Since the advent of smartphones, children spend less time outside playing with friends, and there is a concurrent epidemic of childhood obesity. How Does Intermittent Fasting Work?

There are many options for intermittent fasting. A daily approach means restricting your calorie intake to eight hours and fasting the other 16. This is pretty reasonable—those who like breakfast can start eating at 8 or 9 a.m. and finish by 4 or 5 p.m. For those who would prefer not to have such an early evening meal, breakfast can be adjusted so that it begins at 10 a.m. and dinner is finished by 6 p.m.

A different plan is called the 5:2 approach. This means that you eat regularly for five days per week, and the other two are restricted to one 500-to-600-calorie meal. Some choose to fast completely for 24 hours several days per week, but most nutritionists and doctors who practice weight loss medicine do not support this option. Doing this may cause your metabolism to shut down because your body believes you are starving and tries to preserve your fat stores.

As with any new habit, it will take some time for you to adjust. You may feel hungry, cranky, or tired for the first few weeks, but most people can adapt readily after that. Over time, many find intermittent fasting provides multiple health benefits, including weight loss. Research shows that people who practice intermittent fasting have improved blood pressure, enhanced fat loss, lower fasting glucose levels, and improved memory . What Does Intermittent Fasting Do for Your Brain?

One study showed that older adults with mild cognitive impairment who were placed on an IF schedule produced less oxidative damage to their organs, including their brains. Oxidative damage results from molecules produced as by-products of normal cell metabolism and increases with age. It can lead to mutations and breaks in DNA strands, which puts us at risk for cancer and other genetic disorders. This is one reason that cancer risk increases with age.

Some studies suggest that IF may promote the growth of new nerve cells in the area of your brain called the hippocampus, which is involved in learning and memory. Additionally, when you fast, you can increase your level of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new nerve cells. This may improve cognitive function and the ability to learn new things and enhance memory.

Inflammation occurs in the body when it perceives an invader or threat. Common causes include infection, injury, or chronic illness , such as autoimmune disorders. Intermittent fasting can decrease inflammation. This is particularly important for brain health because chronic brain inflammation is linked to several neurological disorders, including Parkinson’s, Alzheimer’s, and multiple sclerosis.

During fasting, your cells undergo autophagy, a process that removes and recycles damaged cellular components. Think of this as taking out the trash. It prevents your brain from accumulating cellular debris that can cause age-related degeneration and disease.

Animal studies show that intermittent fasting can reduce the number of amyloid plaques in the brain. These areas are associated with the development of Alzheimer’s disease in humans. In animal models of Parkinson’s disease, IF appears to protect brain cells from degeneration and improve function.

Research results on fasting and mood are mixed. A small 2018 study looked at mood changes after a 72-hour fast in 15 healthy women compared with those of the same age who had not fasted. The researchers found that those who fasted experienced increased sadness, difficulty making decisions, and self-blaming. However, a more extensive 2022 study focusing on people with existing depression investigated the use of fasting as a treatment option. The researchers found that fasting led to a reduction in symptoms in those who experienced moderate to severe depression. Is Intermittent Fasting for You?

If you do not have health restrictions, such as insulin-dependent diabetes or an active eating disorder , are not pregnant or breastfeeding, and don’t take medication that requires you to eat with your dose, you can probably try time-restricted fasting. Remember that even though you eat within a reduced period, you cannot go wild with your calorie consumption. Some doctors report the loss of lean muscle in their patients who choose this type of eating. Lean muscle mass is critical for keeping up your metabolic rate (muscle burns more calories than fat), regulating your blood sugar, and maintaining overall wellness (improved muscle mass protects your brain). So, in addition to trying time-restricted eating, participate in activities that support […]

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