Scientists have conducted only a limited amount of clinical research into how intermittent fasting may affect brain health.

However, large-scale studies based around religious fasting show encouraging results when it comes to brain function during aging and mental health conditions. There is some evidence that intermittent fasting may help to improve certain aspects of brain function as we get older, such as mild cognitive impairment MCI.

MCI is a stage that comes before dementia. It includes problems with memory or thinking and is known to be reversible. One study involved three groups of people aged 60 and above with mild cognitive impairment. One group followed intermittent fasting twice a week from sunrise to sunset as part of their religious practices.

Another group did so less often, while a third group did not fast at all. People in the group who regularly followed intermittent fasting also performed better at cognitive tasks. However, researchers found that the participants who regularly fasted had higher levels of an enzyme that may protect against cell damage.

They also showed increases in ketones, the fuel that your body burns from fat stores during periods of fasting. Further research is needed to find out whether these substances are involved in the potential link between intermittent fasting and improvements in brain function as we age.

A number of studies have looked at the impact that intermittent fasting might have on mental health issues, including stress, anxiety, and depression. A recent scientific review analyzed 11 of these studies, with a total of over 1, participants.

Most studies were based on fasting between dawn and sunset during the Islamic holy month of Ramadan. The scientists found that fasting during Ramadan was associated with improvements in stress, anxiety, and symptoms of depression. However, when poorer quality research was removed, the remaining studies showed that participants had lower levels of anxiety and depression after following intermittent fasting.

This process is important when it comes to certain aspects of memory, so scientists have begun to follow it up with research involving people. In one small study , volunteers aged 35—75 with overweight followed either intermittent fasting or a standard calorie-restricted diet for 4 weeks.

The results showed improvements in both groups for a process called pattern separation, which helps your brain to distinguish between similar memories. However, when it came to recognition memory, people in the intermittent fasting group actually showed worse ability afterward.

The researchers concluded that eating fewer calories might help improve types of memory that are based on hippocampal neurogenesis. However, there was no evidence to suggest that this has to do with the specific way intermittent fasting works.

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Where some swear by low-carb high-fat diets, others insist that high-carb low-fat is the only way to eat. Fortunately, there is a way you can eat that may help you lose weight, improve your brain health, and even increase your longevity, all without strict dietary restrictions.

Our bodies are designed to fast, and you already do it every day. Intermittent fasting is about gradually pushing out this window until your brain and body start reaping the benefits. As a center dedicated to improving brain health and performance, Aviv Clinics understands the importance of proper nutrition and its direct effect on cognitive and physical functioning.

Making dietary changes, such as Intermittent fasting, benefits brain health, promotes weight loss, and prevents certain diseases.

Intermittent fasting is an eating style that involves alternating between periods of eating and fasting. You can combine intermittent fasting with the Mediterranean diet, Paleo, Keto, DASH, or any other diets.

Try to avoid artificial ingredients or overly processed foods. So long as you meet all your nutritional requirements within your eating window, just about anything goes! Although conventional advice would have us believe that we need to eat every hours to sustain ourselves, our evolutionary history paints a different picture.

Metabolic switching slows the aging and disease processes and promotes weight loss in obese individuals. Fasting also prevents breast cancer in both women and men, and studies suggest that it may improve longevity.

Intermittent fasting is amazing for maintaining brain health. In addition to slowing the aging process, metabolic switching increases neuroplasticity in the brain.

Fasting can also clear brain fog and sharpen the mind. Many people who fast report clearer thinking and improved moods, which can benefit your brain-gut connection and increase your overall happiness.

There are a few different ways to practice intermittent fasting. Some of the most common methods include:. Clinical studies show benefits of IF for epilepsy, Alzheimer's disease, and multiple sclerosis on disease symptoms and progress. Findings from animal studies show mechanisms by which Parkinson's disease, ischemic stroke, autism spectrum disorder, and mood and anxiety disorders could benefit from IF.

Future research should disentangle whether positive effects of IF hold true regardless of age or the presence of obesity.

Moreover, variations in fasting patterns, total caloric intake, and intake of specific nutrients may be relevant components of IF success.

Future research should disentangle whether positive effects of IF hold true regardless of age or the presence of obesity. Moreover, variations in fasting patterns, total caloric intake, and intake of specific nutrients may be relevant components of IF success.

Longitudinal studies and randomized clinical trials RCTs will provide a window into the long-term effects of IF on the development and progress of brain-related diseases. Keywords: brain-related diseases; cognition; intermittent fasting; prevention and progress.

Abstract The importance of diet and the gut-brain axis for brain health and cognitive function is increasingly acknowledged.

Publication types Review. Intermittent fasting IF is an eating pattern that alternates between periods of eating known as feeding windows and periods of fasting known as fasting windows.

It doesn't prescribe specific foods to eat, but instead it focuses on when to eat. During the fasting window, people usually restrict themselves to consuming only non-caloric beverages like water, herbal tea, or black coffee to stay hydrated.

Some experts say that intermittent fasting is less of a diet and more of a way of life. And that if done correctly, you can keep eating all the things you love, just by doing so within the feeding windows.

Intermittent fasting has been shown by scientists to be particularly beneficial to people as they get older, having a huge impact on both metabolic health and body weight; insulin sensitivity; cognitive health and cellular ageing, some of the most important pillars of our healthspan.

So it makes an awful lot of sense to give it a second look. Metabolic health and weight: As we age, our metabolism tends to slow down, making it harder to maintain a healthy weight.

Intermittent fasting has been shown to help boost the metabolism, making it easier to shed those pesky extra kilos or maintain a healthy weight. Insulin sensitivity and blood sugar regulation: Intermittent fasting can improve insulin sensitivity and help regulate your blood sugar levels. This is especially important for older people who are dealing insulin resistance or diabetes, one of the big diseases of ageing today, and likely helping with blood sugar management.

Cellular health and longevity: Intermittent fasting triggers a process called autophagy, where the body cleans out damaged cells and regenerates new ones.

This cellular rejuvenation is said by scientists in the modern ageing space to contribute to increased longevity and a healthier, more youthful body. By stimulating the production of brain-derived neurotrophic factor BDNF , it is believed to support mental clarity and potentially reduce the risk of neurodegenerative disorders, a crucial concern for many of us in the second half of life.

In addition to this, the ketones produced by the use of stored fat for energy during intermittent fasting can support brain function and could contribute to the mental clarity experienced by people practising it.

Scientists are favouring intermittent fasting due to a growing body of research indicating its potential health benefits. Studies suggest that intermittent fasting can lead to various metabolic improvements, including reduced risk factors for chronic diseases such as heart disease, diabetes, and obesity.

Additionally, the concept of autophagy and cellular rejuvenation, where the body cleanses and regenerates cells during fasting, is gaining attention for its potential anti-aging effects.

Intermittent fasting is certainly a change in patterns for most people so it is wise to allow your body to adapt gradually. Most people start slowly, simply by restricting themselves to a 12 hour fasting window, which can be done by finishing your evening meal before 7pm and fasting until 7am.

Then, as their body adapts they look to extend the fasting window, progressively increasing it to 14 or 16 hours. Some experts say that they take their vitamins and supplements when they are in the fasting window to maintain their nutrients too.

Of course, I don't need to tell you that the quality of food you eat during the feeding windows is actually very important, with everyone in agreement that you should focus on a well-rounded, nutritious diet to maximise the benefits of intermittent fasting.

If you take medications or under the supervision of a doctor for any illness - please make sure you ask them more about it. I have a whole section on health and it includes and even deeper dive into intermittent fasting in the book - How to Have an Epic Retirement.

Buy it here. The books are back in stock in retailers and bless you for your wonderful word of mouth - they are walking out of bookstores quickly again. People are sending me notes saying they are buying them for friends, and advisers are sending me notes saying they are buying them for their clients!

All I can say is … thanks! Authors dont really make money from books, but boy do we get joy out of people reading them and helping people grow. If you want to buy a batch in bulk or have me send you some signed copies - message me. So watch this space, and register here if you want more info as it comes to life later in the year.

And if you find yourself reading this from a superfund role - help us find the right people to bring it to your members at scale - seriously! People need the help. Hold - your - breath! Over on Instagram this week I dropped 5 helpful little lessons to help you prepare for retirement.

Check them out here. Thousands and thousands are now in circulation. This is my happy place! Do you have a question to ask or a story that you think we should tell? Email me at bec epicretirement. Or, simply send me a photo of you with the book and tell me one of your retirement stories!

Thanks to everyone who did this last week - each one of you makes me smile! Leave a comment. Author , columnist , retirement educator , and keynote speaker. As you would have seen a few weeks ago that Macquarie Bank has made the first move to axe cash from banking and they plan to do so over the next months.

We need to bring our elders on this journey safely aware of the risks AND the benefits! Afterwards I even ended up in a friendly debate on Facebook Messenger with a passionate lady in her 80s, that had her admit by the end that it was probably time to finally and reluctantly set up her digital wallet.