Food is not just about gastronomical voyages. Or culinary delights. Or cultural experiences, if that tastes better.
It is equally, perhaps more importantly, about mental well-being and cognitive function of humankind. (It may not sound as sassy as ‘gastronomical voyages’, but that’s the truth.)
The association between the food that we eat, the nutrition that we intake - and our health has been known for centuries. This was well quoted by the French gourmet Anthelme Brillat-Savarin: “Tell me what you eat, and I shall tell you who you are.”
After the pandemic, the food-health connection has become more pronounced. People have become conscious of their health - not just physical but also mental - and we see many individuals adapting to different diet and nutritional plans, to stay fit and achieve physical and mental well-being.
Intermittent fasting, among them, has been the most trending for the longest time.
Let’s understand what intermittent fasting is, its types - and how it impacts and benefits physical health, brain health, and overall well-being.
What is intermittent fasting?
Intermittent fasting involves consuming food after a fixed number of hours and then completely abstaining from intake of food. During this food-free period, water and occasional intake of a few healthy liquid substitutes are allowed. This routine works on a set schedule each day.
Let’s have a glance at a few trending intermittent fasting methods.
Types of intermittent fasting
The 12-hour fasting routine
This is the beginner level of intermittent fasting as the biggest advantage here is that the individual can adjust their sleeping hours as well in this 12-hour gap. For example, one can have dinner before 8 PM and then can have breakfast post 8 AM the next day.
The 16-hour fasting routine
This type of fasting involves fasting for 16 hours and then eating for 8 hours. The food-free period of 16 hours between any two meals is maintained.
The alternate day fasting routine
On the day of fasting, one either fasts completely or restricts the calorie intake. The next day will be a complete ‘no-food’ day.
The 5:2 fasting method
This method includes restricting calorie intake or fasting for 2 days per week (5:2 diet). One can eat for the remaining 5 days of the week.
The warrior diet
The warrior diet consists of 20 hours of fasting daily and a 4-hour feeding window.
There are many other intermittent fasting methods with time-restricted eating patterns. This time-restricted eating involves a limited feeding window from 6-10 hours per day.
Additionally, they allow consumption of the food to happen in sync with the body’s circadian clock (the physiological changes that the body goes through in a 24-hour cycle). Synchrony with the circadian clock improves physical as well as psychological health.
Intermittent fasting and cognitive performance
These diet patterns or trends can have a huge impact on your cognitive function too. There are various mechanisms through which intermittent fasting can enhance one’s cognitive function.
Let’s learn some of the ways through which intermittent fasting can potentiate a change in cognition.
Production of protein essential for the health of brain cells
Intermittent fasting has been shown to trigger the production of a specialized protein in the brain called the brain-derived neurotrophic factor (BDNF). This protein helps in the growth and maintenance of the neurons (brain cells) which are the main functioning units of the brain.
The growth of brain cells brings about structural and functional changes in the brain. These changes ultimately boost memory and cognitive function.
Potential initiation of new brain cells
Fasting can promote the growth of new brain cells in the hippocampus of the brain (an area of the brain associated with memory and learning-based tasks). This helps in enhancing the cognitive abilities of an individual, thus contributing towards improved well-being.
The cleansing of the body (autophagy)
The cleansing mechanism of the cells is called 'autophagy'. It helps in the elimination of bodily toxins, including damaged and unnecessary substances. During fasting, when a person restricts the amount of food intake, the cells receive barely enough calories to support their function. Hence, the cells are pushed to work more efficiently to overcome this deficiency.
This stress causes the body to start the process of cleansing and recycling. Stripping off unwanted, damaged parts ensures health and improved overall well-being. This is an active area of research and new insights regarding this theory are still coming forth.
Metabolic improvements
Intermittent fasting improves metabolic health by regulating insulin levels, lowering blood sugar levels, and helping fat breakdown. This can help to prevent conditions like diabetes and obesity, which degrade cognitive function in progressive stages and make an individual prone to neurological conditions.
Anti-inflammatory response
Long-term inflammation is associated with many chronic neurological conditions like Alzheimer’s disease and Parkinson's disease. Long-term intermittent fasting can lower the risk of development of these conditions by reducing inflammation.
Psychological effect
Positive reinforcement during the fasting period can lead to positive outcomes like an increased sense of achievement, reward, pride, and control. This ensures the psychological well-being of an individual by maintaining one’s emotional and mental health.
Induction of biochemical changes
Intermittent fasting can modulate cognitive function by promoting biochemical changes in the body.
A study showed that intermittent fasting improved cognitive functions in Malay individuals with mild cognitive dysfunction. Thus, this method could have a positive impact on serious neurological disorders, especially in elderly patients due to the ease of adaptability.
Alteration in gut microflora
Gut microflora, through their role in metabolism, regulates immune function. The beneficial bacteria aid in digestion and help unlock nutrients from complex food.
Scientists have discovered a communication link between the gut and the brain. The factors affecting gut health including diet, eating habits, and imbalance between beneficial and harmful gut microflora also indirectly affect brain health.
Intermittent fasting can alter the composition of gut microflora by enriching the beneficial bacteria in the gut, ultimately leading to improved cognitive functioning.
Important considerations
There are many types of fasting. So how does one choose a type? Take the help of a physician and nutritionist to select a correct method of fasting that is suitable and caters to the specific requirements of one’s body.
In the case of existing co-morbidities, one must modulate the diet based on physical and mental comfort and ease of following it. Additionally, exercising in the “no-food period” can give better results.
Intermittent fasting can be a safe, easy-to-follow, and effective method to maintain gut health, brain health, and overall well-being, especially for the elderly. However, it is prudent to discuss it with a healthcare practitioner before starting intermittent fasting.
Conclusion
What we eat (or even when we eat, from the perspective of this blog) does decide how we feel, how we think and how healthy we live. Intermittent fasting can be considered a promising dietary approach that can help enhance cognitive functions. It helps in purging unwanted and toxic content. Thus, it accelerates the healing and rejuvenation of the body.
All this collectively contributes to physical and mental well-being. Choosing to fast requires great willpower as it not only pushes the mental limit but also helps the development of a strong sense of accomplishment and control, which can be very nurturing for mental growth.
The scientific evidence suggests intermittent fasting as an effective strategy for reducing the likelihood of cognitive decline, neurological disorders and maintaining brain health.
Call it the lasting effect of fasting.
Meet our expert
Meet our expert
Dr. Naveeda Adam serves as the Medical Officer of the Gastrology Department at Muhimbili National Hospital in Dar es Salaam, Tanzania.
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