Is intermittent fasting helping or harming your brain health?

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 functionsPeople 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 alternativeday fasting or the 52 approach unrestricted eating for 5 days and restricting calories on 2 nonconsecutive daysWhile most diets focus on lsquowhatrsquo one eats this method delivers health benefits based on lsquowhenrsquo one eatsAccording 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 countingBesides weight management there are other health benefits of intermittent fasting Mumbaibased dietician Mansi Padechia highlights ldquoThis 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 decisionsrdquoGiven these benefits people are increasingly adopting this eating pattern in their everyday life However a lesserknown aspect of intermittent fasting is its impact on brain healthDoes intermittent fasting have cognitive benefitsAmong other effects this eating pattern also has potential cognitive benefits say health expertsDr Manish Chhabria senior consultant Neurology at Sir H N Reliance Foundation Hospital in Mumbai states ldquoIntermittent fasting shows promising effects on brain health and function by enhancing neuroplasticity improving cognitive function and potentially reducing cognitive declinerdquoHe further explains that this fasting method can initiate beneficial metabolic and cellular changes ldquoIt may lead to an increased production of a protein called brainderived neurotrophic factor BDNF which is key for learning and memory and can also help in reducing inflammation and oxidative stressrdquo Dr Chhabra addsJinal Patel dietician at Zynova Shalby Hospital in Mumbai also highlights the inflammationreducing effects of intermittent fasting She shares ldquoThis 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 agerelated cognitive declinerdquoAdditionally during longer fasting hours the body produces ketones which are an efficient fuel source for the brain and have antiinflammatory properties thus leading to health benefitsSome studies also suggest that intermittent fasting may lower the risk of neurodegenerative diseases like Alzheimerrsquos However the experts warn that while this eating pattern has potential neuroprotective effects more research is needed to study detailed impactApart from physiological changes in the brain Padechia highlights this method of fasting may also enhance mental clarity and selfcontrolCan intermittent fasting lead to brain fogWhile 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 fogBrain fog refers to symptoms and effects that may impact your thinking and other cognitive functions ldquoIntermittent 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 adaptsrdquo Patel explainsShe emphasises that this is not the case with every person and it differs based on factors like individual health diet quality and fasting duration ldquoListening to your body is key Not everyone experiences brain fog So if you experience the same consult an expertrdquo the dietician statesDr Chhabra on the other hand states that intermittent fasting has dual effect on brain fog ldquoIntermittent fasting can both contribute to and eliminate brain foglike state with early stages often associated with temporary cognitive effects while longer adherence and proper nutrient intake may improve brain function and reduce symptomsrdquo he statesTips to adopt intermittent fasting safelyTo avoid any harmful effects on brain and overall health one needs to follow some basic steps while adopting intermittent fasting ldquoOne 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 Donrsquot just follow it because your favourite celebrity is doing it or it is promoted on social mediardquo Patel remarksFurther Padechia states two essential things one should assess before adopting intermittent fasting1 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 sugarrelated issues going too long without eating may cause hypoglycemia low blood sugar2 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 periodsThe 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 fastingNutritional guidelines to enhance brain healthApart from intermittent fasting one can adopt other diet methods and consume specific nutrients to boost brain healthPatel recommends the following1 A Mediterranean diet rich in fruits vegetables whole grains nuts and healthy fats like olive oil can be chosen for improving brain health2 Opt for omega3 sources such as fatty fish flaxseeds and walnuts3 Stay hydrated4 Bid adieu to processed foods and added sugars and ensure regular meals to maintain steady energy and focus5 Ensure the diet is loaded with fresh fruits vegetables and whole grains instead of samosas vada pav bhajiyas and other namkeensDisclaimer This is for informational purposes only and does not replace professional medical advice Kindly consult a qualified medical expert for personalised guidance