• Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
The Brain Health Magazine
  • Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
No Result
View All Result
The Brain Health Magazine
No Result
View All Result

Fasting: Part of a Good and Healthy Brain Diet

Build resiliency in the brain with healthy fasting

in Brain Function, Healthy Living, Nutrition
August 20, 2021
0
Fasting: Part of a Good and Healthy Brain Diet

Sana U. Khan, MD, PhD

When discussing brain health and nutrition, one’s mind often starts thinking about fruits, vegetables, dietary supplements, vitamins, proteins, etc. Rarely does one consider intermittent fasting as a potentially valuable part of brain nutrition. Well, let’s look into some medical benefits of why fasting should be part of a good and healthy brain diet.

In a process called “metabolic switching,” fasting actually triggers a shift in the resources your body uses for energy. The process of metabolic switching allows the body time to first use stored glucose in the liver, and then utilize fatty acids and ketone bodies for energy. This triggers a biological cascade in the body which scientists believe may build the brain’s resilience and productivity, as well as boost its support system. Metabolic switching between glucose and ketones is when cognition is best and degenerative diseases are kept at bay. As a recent paper in Nature Reviews Neuroscience put it: “Metabolic switching impacts multiple signaling pathways that promote neuroplasticity and resistance of the brain to injury and disease.”

Fasting for extended periods may also help generate new brain cells. Studies have shown that when groups of mice were deprived of food every other day for windows of between 12 and 16 hours, they had higher levels of specific protein markers compared to mice that were not deprived. These markers indicate new brain cells were being made, suggesting the fasting mice may have been making new brain cells more efficiently and at a faster rate than the control mice.

Interestingly, fasting boosts a chemical called Brain Derived Neurotrophic Factor (BDNF) that can help make your neurons more resistant to stress.  Research in the Journal of Nutrition Health & Aging found that after three months of intermittent fasting, study participants reported improved moods and decreased tension, anger, and confusion. Another study from 2018 investigating weight-loss strategies found intermittent fasting was associated with significant improvements in emotional well-being and depression. “One thing we found pretty recently, that may explain the ability of intermittent fasting to reduce levels of anxiety and also protect against a number of neurological disorders, is that intermittent fasting will enhance the ability of nerve cell networks to control their activities and electrochemical activity,” says Mark Mattson, head of the National Institute on Aging’s neuroscience laboratory.

Avoiding high blood sugar levels in our bodies is beneficial for many reasons. Research in the British Journal of Nutrition shows that intermittent fasting produces greater improvements in insulin sensitivity, which helps you prevent high blood-sugar levels and type 2 diabetes. The journal Neurology has published findings showing high blood sugar is associated with a smaller hippocampus, the seahorse-shaped structure in your temporal lobes associated with mood, learning, and memory.

Studies have also shown that anxiety and depression are two to three times higher in patients with type 2 diabetes than in the general population. Dr. Mattson noted that mice who fasted regularly were healthier by some measures than mice subjected to continuous calorie restriction; they had lower levels of insulin and glucose in their blood, which signified increased sensitivity to insulin and a reduced risk of diabetes.

Scientists at the Buck Institute for Research on Aging have shown how fasting benefits the brain on a neurological level. Within only a few hours, dietary restriction triggered a response from molecular pathways that govern synaptic activity, or neurotransmitter release. By reducing the release of neurotransmitters from synapses in the brain, fasting may also give the nervous system a break. Neuroscientists have linked overactive synaptic activity with neurodegenerative diseases such as Alzheimer’s, Huntington’s and Parkinson’s disease, and therefore fasting could be an effective preventative measure. “We believe that tuning of synaptic activity as a result of acute fasting might be beneficial for people who are at high risk for neurodegeneration,” says Dr. Pejmun Haghighi, a professor at the Buck Institute.

Fasting helps remove damaged mitochondria, the powerhouses of our cells, in a process called autophagy.  This can lead to improved energy pathways and give us that extra boost in energy and brain power! Essentially, autophagy is the process by which your brain “takes out the trash” that builds up during the day. This self-cleaning process helps detoxify the brain, clear out old and damaged cells, and sweep away debris. This nightly housekeeping promotes the regeneration of newer, healthier cells. A wealth of research has shown that problems with autophagy have been linked to Alzheimer’s disease, depression, bipolar disorder, schizophrenia, and other neuropsychiatric disorders.

Fasting boosts brain function and can improve learning efficiency. Restricting the hours when you eat has been shown to significantly improve memory, according to a study in the Journal of the Academy of Nutrition and Dietetics. In this study, after four weeks of intermittent fasting, performance on a spatial planning and working memory task and on a working memory capacity test increased significantly. Additional research on animals has found intermittent fasting improves learning and memory.

Fasting also leads to reduction in the body’s internal inflammation. Chronic inflammation has been linked to many brain disorders, including depression, bipolar disorder, obsessive compulsive disorder (OCD), schizophrenia, Alzheimer’s disease, and more. According to a study in Nutrition Research, intermittent fasting decreases inflammation, which can have potent benefits for your brain health and mental well-being.

Intermittent fasting helps reduce blood pressure which is beneficial for the heart, and anything that’s good for your heart is also good for your brain. Having hypertension or pre-hypertension lowers blood flow to the brain. Low blood flow on brain imaging scans has been seen with depression, bipolar disorder, schizophrenia, ADD/ADHD, traumatic brain injury, substance abuse, suicidal thoughts, and more. In addition, low blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease.

While these are some of the benefits of fasting for our brain’s health, they are certainly not all.  As research in the area of brain nutrition grows, we will certainly continue to learn how to eat better to improve our brain functions and perhaps how not to eat to accomplish the same.

Dr. Sana Khan is an accomplished radiologist, researcher, teacher, and entrepreneur. He was the first radiologist in the United States with the Stand-Up Weight-Bearing MRI and has contributed significantly to the advancement of this technology. He is a nationally- renowned scientist conducting ongoing research with the Departments of Orthopedic Surgery at UCLA, USC, UCSD, and the US Department of Defense. Having developed state-of-the-art MRI techniques, Dr. Khan brings extensive expertise in the medical-legal aspect of imaging musculoskeletal and traumatic brain injuries. www.expertmri.com

Share on FacebookShare on TwitterShare Via EmailPinterest
Next Post
Nutrition & Supplements: The Brain’s Perspective

Nutrition & Supplements: The Brain's Perspective

SIGN UP

BLOG

Eye-Ear Connection Plays Major Role in Proprioception

Eye-Ear Connection Plays Major Role in Proprioception

By Deborah Zelinsky, O.D. “Vestibular information is integrated with proprioceptive and other sensory inputs to generate our sense of motion,” say authors of a recent study published in a 2021 issue of Current Opinion in Physiology (https://doi.org/10.1016/j.cophys.2020.12.001). This explains why patients with vestibular sensory loss or other vestibular impairments find “everyday activities like walking” to […]

Read more
Proprioception and TBI

Proprioception and TBI

by James A. Heuer, PA Proprioception, simplified, is disturbed balance. Proprioception is how a person knows the position of the body, the location of their legs or arms, and how their head is held. It is the awareness of where the body is, and it is learned throughout a person’s lifespan. As muscles strengthen, they […]

Read more
Smoky Quartz for Balancing and Grounding

Smoky Quartz for Balancing and Grounding

By Kristen Brown Owning your place and space in the world takes a powerful mindset. Whether it’s navigating terrain physically or navigating situations mentally and emotionally, you will always find opportunities to see and feel where you’re at in the moment. One simple way to bring more awareness to your body, mind, and spirit is […]

Read more
This Professional Speaker & Auctioneer Couldn't Talk Her Way Out of Brain Injury Symptoms

This Professional Speaker & Auctioneer Couldn’t Talk Her Way Out of Brain Injury Symptoms

By Ed Roth Letitia Frye will be the first to tell you she doesn’t sugar coat anything. But she did try to hide a few things, namely the ocular and physical limitations her brain injury caused her at work and home. West Coast-born, East-Coast raised, Letitia doesn’t have a 9-5 desk job or a typical […]

Read more
Our Children are Our Legacy: Ensuring a Daughter's Success

Our Children are Our Legacy: Ensuring a Daughter’s Success

By Ian Hebeisen 20 years ago, Mike Lang returned home to find his house empty – not unusual, since he knew his wife Kelly and their two daughters were at a ballet rehearsal. Upon checking the answering machine, however, Mike learned that they never made it to their destination. “The message was from our friend […]

Read more
Joy Essential Oil

Joy Essential Oil

By Amy Zellmer, Editor-in-chief A complementary tool that can help you achieve a healthy lifestyle, essential oils are easy to use and smell great, with a variety of uses. All oils are not created equal. I personally only trust the Young Living brand because I know they maintain complete control over their product from seed […]

Read more
From Concussion to Competition

From Concussion to Competition

By Mohammed Elamir, MD, FACP, Aviv Clinics Physician When 14-year-old Linden Perry came to Aviv Clinics, we asked about her expectations of our program. “I just want to be me,” she answered. It’s a response we hear frequently at Aviv Clinics, where our unique, comprehensive medical program helps people improve their brain function. Whether they […]

Read more
Proprioception: a Mind-Body Connection

Proprioception: a Mind-Body Connection

by Dr. Kassie Kaas, DC Proprioception, also referred to as kinesthesia, is defined as your ability to sense your movement or body position. That internal awareness helps you determine if you are standing, seated, in motion, or experiencing a gravitational force even with your eyes closed. Millions of special receptors located in joints, tendons, skin […]

Read more
Mexican Fried Rice

Mexican Fried Rice

by Amy Zellmer, Editor-in-chief What You Need: 7 oz. (300g) chicken breast 2 cloves garlic, crushed scant ½ cup (100g) rice 2 tbsp. coconut oil ½ red onion, chopped 1 red pepper, diced ⅜ cup (100g) sweetcorn, drained ½ cup (100g) red kidney beans, drained 1 tomato, peeled, chopped 1 avocado, stone removed, flesh diced […]

Read more

INSTAGRAM

Follow Us!

  • And these are just the reported numbers. There are estimates that this number is likely double!!! Chances are you or someone you love will experience a TBI in their lifetime. 

#tbi #braininjury #pcs #concussion #advocacy
  • Just received the newest issue of @miradormagazine …Mirador is an age-appropriate, dementia-friendly publication created for people experiencing cognitive change.

I am contributing a regular seated yoga feature in each issue … because yoga is so important for neuroplasticity and overall brain health. 

#brainhealth #neuroplasticity #dementia #cognitivedecline #braininjury #tbi #abi #concussion #pcs #dementiafriendly #seatedyoga #chairyoga #accessibleyoga
  • Today is World Disability Day, also known as International Day of Persons with Disabilities. 

As someone living with an invisible disability I take a lot of pride in educating others that not all disabilities are seen, and to never judge a book by its cover. 

Someone may look or seem able bodied, but you should never make a blanket judgement about what they should or shouldn’t be able to do. 

I use the elevator a LOT to go up just one short of flight of stairs. It’s really annoying when someone says something like “let’s just take the stairs” because they don’t want to be inconvenienced by waiting for the elevator, without taking my needs into consideration. 

I get it, I look fine and able bodied. It’s easy to forget that I’m disabled. 

But this is exactly why I take these moments to share and educate. 

If you’ve followed me for any amount of time, you know I’ve spent hours lobbying at the State Capitol and the Nation’s Capitol for disability rights. I also started an awareness campaign called #NOTINVISIBLE (right before the pandemic hit). I take awareness and education very seriously, and am always looking for groups to speak at if you know any! 

What are YOU going to do today to celebrate? 

#worlddisabilityday #disabilityday #dayofpersonswithdisabilities #iamdisabled #invisibledisability
  • The FREE @LoveYourBrain Mindset Challenge starts now! 

Give yourself the gift of balance, PLUS a chance to win great prizes when you sign up before November 18th.

The end of the year can be filled with busyness, overload, and difficult emotions. That’s why they’re inviting you to find balance and tap into inner peace, resilience, and overall well-being this season!

When you join the challenge you
  • Look what I picked up from the printer!! It’s here and it’s almost ready to ship! There’s still time to order your copy 

www.concussiondiscussions.com/pre-order
  • Day four lineup 
@integratedbraincenters 
@drkassie_k 
@healthybrainnow 
www.concussiondiscussions.com 

#concussion #braininjury #tbi #pcs #postconcussionsyndrome #postconcussionrecovery
  • Day Three Lineup: 
@amyzellmer 
MO Functional Neurology 
www.concussiondiscussions.com

#concussiondiscussions #concussion #pcs #postcincussionsyndrome #postconcussionrecovery #braininjury #tbi
  • Day Two’s lineup:
@the_shiu_clinic 
@healthybrainnow 
@portlandchiropracticneurology1 
@northwestfunctionalneuro 

#concussiondiscussions #concussion #braininjury #tbi #pcs #postconcussionsyndrome #postconcussionrecovery
  • Today is DAY ONE of the Concussion Discussions and our lineup is: 
@healingresponse 
@integratedbraincenters 
@kaplanbrainandbody 

There’s still time to register and get in on this free virtual summit! 
www.concussiondiscussions.com

#braininjury #concussion #tbi #pcs #postconcussionsyndrome #postconcussionrecovery #functionalneurology #funcneuro

© Copyright 2019 | The Brain Health Magazine

  • Advertise With Us
  • Submission Guidelines
  • Privacy Policy
  • Terms
  • Contact Us

DISCLAIMER: THIS MAGAZINE DOES NOT PROVIDE MEDICAL ADVICE - View PDF

No Result
View All Result
  • Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
This website uses cookies. By continuing to use this website you are giving consent to cookies being used.