Fasting has been around for centuries, predominantly in religious and spiritual practices. However, in recent years, fasting has gained popularity as an alternative approach to weight loss, improving digestion, and reducing inflammation. Additionally, research has shown that fasting can significantly benefit the brain, including improved cognitive function, increased clarity, and better mental well-being. Today, we will explore the science behind how fasting helps the brain, the benefits of fasting for the brain, and easy ways for someone to complete a fast.
What Happens to The Body and Brain When Fasting?
A Fast is when you abstain from food for a specific period of time. While you fast, the body undergoes several physiological changes, including a reduction in insulin levels and an increase in glucagon. This shift causes the body to switch from burning glucose for energy to burning stored fat. As a result, the body starts to produce ketones, an energy source for the brain.
When ketones are produced, the brain undergoes several changes, including an increase in neuroplasticity. Neuroplasticity refers to the brain's ability to form new neural connections. When the brain is in ketosis, it becomes more efficient at creating new neural pathways.
Additionally, the body also undergoes a process called autophagy. Autophagy is the process by which the body cleanses damaged cells and renews them with new ones. This process is essential for maintaining a healthy brain and body as it removes toxins and damaged cells, which can contribute to inflammation and disease.
3 Benefits of Fasting for the Brain
Improved Cognitive Function
One of the most significant benefits of fasting for the brain is improving cognitive function. According to a study published in the Frontiers in Aging Neuroscience, intermittent fasting and calorie restriction have been shown to improve working memory, spatial memory, and executive function in both animals and humans. Additionally, fasting has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that plays a vital role in neuroplasticity and nerve growth.
Increased Clarity and Mental Well-being
Fasting has been shown to have a positive impact on mental well-being. According to a study published in the Journal of Clinical Psychology, fasting is associated with increased emotional regulation and reduced anxiety and depression symptoms. Additionally, fasting has been shown to increase dopamine levels, a neurotransmitter associated with pleasure, happiness, and reward.
Resets the Gut Microbiome
Fasting has also been shown to reset the gut microbiome, which significantly affects overall health and well-being. When the gut microbiome is balanced, it helps regulate the immune system, mood, and metabolism. However, when it is out of balance, it can cause several health issues, such as inflammation, autoimmune disorders, and mental health problems.
3 Easy Ways to Complete a Fast
A person can follow several different fasting protocols, depending on their goals and lifestyle. Remember, 35 calories breaks a fast, so if you drink coffee in the morning, make sure not to use milk, cream, or sugar. You can drink water, tea, and coffee while fasting. Please do NOT drink diet soda (or any soda) or energy drinks!!! There are more fasting ideas than what is below. Examples are the 14/10 Method, 12/12 Method, and the 24-hour method.
Some of the most popular fasting protocols are:
16/8 Method
The 16/8 method involves restricting calorie intake to an 8-hour period and fasting for the remaining 16 hours of the day. For example, a person may eat their last meal at 8 p.m. and then fast until noon the following day. Personally, I like eating my last meal by 6:00 p.m.; then I can eat breakfast at 10:00 a.m.
5:2 Method The 5:2 method involves eating normally for five days a week and restricting calorie intake to 500-600 calories for the remaining two days. The two fasting days should not be consecutive. You must consume high-nutrient, protein-rich calories: no sugar, processed foods, or high "bad" fat content.
Alternate Day Fasting Alternate-day fasting involves restricting calorie intake to 500-600 calories every other day and eating normally on non-fasting days. Again, the 500 - 600 calories must be high-nutrient, protein-rich, no sugar, processed foods, or high "bad" fat content.
It is essential to note that fasting is not suitable for everyone, especially those with underlying health conditions, pregnant women, and children. Before starting any fasting protocol, it is recommended to consult a healthcare professional.
Best Foods to Eat When Coming off The Fast
It is essential to break the fast correctly to reap the full benefits of fasting. When coming off a fast, beginning with foods that are easy to digest and won't cause digestive distress is recommended. Some of the best foods to eat when breaking a fast are:
Bone broth
Vegetables such as spinach, carrots, and cucumbers
Fermented foods, such as kimchi and sauerkraut
Lean protein, such as chicken or fish
Healthy fats, such as avocado and nuts
Conclusion
Fasting has several benefits for the brain, including improved cognitive function, increased clarity and mental well-being, and resetting the gut microbiome. However, before starting any fasting protocol, it is essential to consult a healthcare professional. Additionally, breaking a fast properly is crucial for reaping the full benefits of fasting. One can achieve significantly better mental and physical well-being by incorporating fasting into a balanced and healthy lifestyle.
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Sources:
Fasting: Molecular Mechanisms and Clinical Applications – Cell
The Relationship Between Intermittent Fasting and Human Health – Frontiers in Aging Neuroscience
The effects of intermittent fasting on the brain – Science Direct
The Effects of Intermittent Fasting on Human and Animal Health - Journal of Clinical Psychology
Fasting-induced changes in the gut microbiota – BMC Microbiology
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