While intermittent fasting is one of the most popularly adopted methods for weight management, its effects on brain health are lesser explored. Experts decode the cognitive benefits of this eating pattern
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Key Highlights
- Intermittent fasting is believed to be beneficial for weight management & metabolic health
- It also has several cognitive benefits, although more research is needed in this domain
- To avoid harmful effects, one should follow some steps while adopting intermittent fasting
Intermittent fasting, a buzzword that refuses to die down unlike other fleeting diet trends, is popularly believed to be an effective eating pattern for weight management. It is also said to have potential benefits for digestive health and metabolic functions.
People who follow this pattern regularly cycle between periods of eating and voluntary fasting. This is usually adopted in different ways like restricted eating time (for example: 8 hours eating, 16 hours fasting), alternative-day fasting or the 5:2 approach (unrestricted eating for 5 days and restricting calories on 2 non-consecutive days).
While most diets focus on ‘what’ one eats, this method delivers health benefits based on ‘when’ one eats.
According to a recent study published in the BMJ journal, intermittent fasting was found to be as effective in weight loss as traditional dieting methods like calorie counting.
Besides weight management, there are other health benefits of intermittent fasting, Mumbai-based dietician Mansi Padechia highlights, “This method can improve gut health by reducing acidity risk and bloating as it gives some space to the body during periods of fasting. It can also reduce skin inflammation, leading to glowing skin and less puffiness. Eating at odd times of the day often affects digestive and metabolic health. Intermittent fasting solves this problem and facilitates mindful eating decisions.”
Given these benefits, people are increasingly adopting this eating pattern in their everyday life. However, a lesser-known aspect of intermittent fasting is its impact on brain health.
Does intermittent fasting have cognitive benefits?
Among other effects, this eating pattern also has potential cognitive benefits, say health experts.
Dr Manish Chhabria, senior consultant – Neurology at Sir H N Reliance Foundation Hospital in Mumbai, states, “Intermittent fasting shows promising effects on brain health and function by enhancing neuroplasticity, improving cognitive function, and potentially reducing cognitive decline.”
He further explains that this fasting method can initiate beneficial metabolic and cellular changes. “It may lead to an increased production of a protein called brain-derived neurotrophic factor (BDNF), which is key for learning and memory, and can also help in reducing inflammation and oxidative stress,” Dr Chhabra adds.
Jinal Patel, dietician at Zynova Shalby Hospital in Mumbai, also highlights the inflammation-reducing effects of intermittent fasting. She shares, “This method can be beneficial for the brain by reducing inflammation, promoting the growth of new nerve cells, and improving brain plasticity. It can help boost memory, focus, and protect against age-related cognitive decline.”
Additionally, during longer fasting hours, the body produces ketones, which are an efficient fuel source for the brain and have anti-inflammatory properties, thus leading to health benefits.
Some studies also suggest that intermittent fasting may lower the risk of neurodegenerative diseases like Alzheimer’s. However, the experts warn that while this eating pattern has potential neuroprotective effects, more research is needed to study detailed impact.
Apart from physiological changes in the brain, Padechia highlights this method of fasting may also enhance mental clarity and self-control.
Can intermittent fasting lead to brain fog?
While intermittent fasting is believed to have cognitive benefits, it may take time for the body to adjust to this eating pattern, leading to symptoms of brain fog.
Brain fog refers to symptoms and effects that may impact your thinking and other cognitive functions. “Intermittent fasting may cause brain fog in the initial days due to hunger, low energy, or blood sugar fluctuations. However, many people report improved mental clarity and focus once the body adapts,” Patel explains.
She emphasises that this is not the case with every person, and it differs based on factors like individual health, diet quality, and fasting duration. “Listening to your body is key. Not everyone experiences brain fog. So, if you experience the same, consult an expert,” the dietician states.
Dr Chhabra, on the other hand, states that intermittent fasting has dual effect on brain fog. “Intermittent fasting can both contribute to and eliminate brain fog-like state, with early stages often associated with temporary cognitive effects, while longer adherence and proper nutrient intake may improve brain function and reduce symptoms,” he states.
Tips to adopt intermittent fasting safely
To avoid any harmful effects on brain and overall health, one needs to follow some basic steps while adopting intermittent fasting. “One has to start slowly, stay hydrated, eat balanced meals rich in nutrients during eating windows, and avoid skipping sleep. If you feel dizzy, tired, or confused, stop and consult a doctor. Don’t just follow it because your favourite celebrity is doing it or it is promoted on social media,” Patel remarks.
Further, Padechia states two essential things one should assess before adopting intermittent fasting:
1. Know your body well: Always assess you condition properly and know where your discomfort lies. Sometimes, intermittent fasting can also have adverse effects. For example, for people with blood sugar-related issues, going too long without eating may cause hypoglycemia (low blood sugar).
2. Know your situation: Assess your lifestyle before choosing your approach towards intermittent fasting. Ensure that you have the time and accessibility to have proper meals during the eating periods.
The experts caution that this fasting pattern may not be suitable for everyone and also have adverse health effects if not adopted after careful consideration and examination. Hence, it is advisable to consult an expert before opting for intermittent fasting.
Nutritional guidelines to enhance brain health
Apart from intermittent fasting, one can adopt other diet methods and consume specific nutrients to boost brain health.
Patel recommends the following:
1. A Mediterranean diet rich in fruits, vegetables, whole grains, nuts, and healthy fats like olive oil can be chosen for improving brain health.
2. Opt for omega-3 sources such as fatty fish, flaxseeds, and walnuts.
3. Stay hydrated.
4. Bid adieu to processed foods and added sugars, and ensure regular meals to maintain steady energy and focus.
5. Ensure the diet is loaded with fresh fruits, vegetables, and whole grains instead of samosas, vada pav, bhajiyas, and other namkeens.
Disclaimer: This is for informational purposes only and does not replace professional medical advice. Kindly consult a qualified medical expert for personalised guidance.