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Fasting – voluntary abstention from food and drink for set periods – has been practiced for centuries for religious, cultural, and health reasons and benefits.

In recent years, intermittent fasting (IF) has gained popularity because it offers various health benefits, including weight loss, improved metabolic health, and enhanced longevity.

In addition to these physical health advantages, research suggests that fasting may also have significant effects in positively impacting mental health conditions, such as depression and other disorders, and help boost your mood and overall wellbeing.

We always take an evidence-based approach and aim to provide you with actionable tips to help you on your journey to optimal health.

In this article we explore the impact of fasting on mental health, looking at both the potential benefits and the scientifically recognised drawbacks.

Understanding intermittent fasting

Intermittent fasting encompasses various eating patterns that cycle between periods of fasting and eating. Popular methods include time-restricted feeding (such as eating within an 8-hour window each day), alternate-day fasting (fasting every other day), and the 5:2 approach (very reduced calories on two days a week).

The common aim of all these approaches is to extend the natural fasting period when you are sleeping, inducing metabolic shifts that can provide health benefits.

Potential mental health benefits of fasting

  • Mood enhancement and emotional wellbeing
    Fasting may positively influence your mood and emotional health. Studies have highlighted that fasting can lead to metabolic changes that impact brain function, potentially improving mood regulation, and reducing symptoms of depression and anxiety. The proposed mechanisms include the modulation of neurotransmitters and the promotion of neuroplasticity, which can enhance your emotional resilience.

  • Cognitive function and mental clarity
    Some people report heightened mental clarity and improved concentration during fasting periods. Research indicates that fasting may stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that is associated with memory, and supports neuron growth and cognitive function. Increased BDNF levels are associated with better memory, learning, and overall cognitive performance. Additionally, the metabolic switch from glucose to ketone as an energy source during fasting may provide a more efficient fuel for the brain, potentially enhancing cognitive abilities.

  • Stress reduction and resilience
    Intermittent fasting might contribute to stress reduction and increased resilience. The mild stress induced by fasting is thought to promote adaptive responses in the brain, strengthening its ability to cope with more significant stressors. This process suggests that exposure to low levels of stress can fortify the body’s stress response systems, potentially leading to improved mental health outcomes.

Potential negative effects of fasting on mental health

While fasting may offer mental health benefits for some, it is not without potential drawbacks for some people, and you should be mindful of the following potential effects.

  • Mood disturbances and irritability
    During initial fasting periods, you may experience mood swings, irritability, and increased stress. This can be attributed to fluctuations in blood sugar levels and the body’s adaptation to new eating patterns. These mood disturbances may persist, negatively impacting daily functioning and overall wellbeing, although are typically short-lived.

  • Disordered Eating Patterns
    Fasting regimens may pose risks for people with a history of eating disorders. The structured nature of fasting can exacerbate an unhealthy relationship with food, leading to restrictive behaviours or binge eating during feeding windows. If you have any concerns about your eating patterns, consult a healthcare professional before fasting.

  • Sleep Disruptions
    Changes in eating patterns due to fasting can affect the quality of your sleep. Some people find it difficult to fall or stay asleep during fasting periods, which can have negative effects on mood and cognitive function..

Takeaway

Fasting, particularly intermittent fasting, has gained attention for its potential benefits on physical and mental health. Evidence suggests that fasting may enhance mood, cognitive function, and stress resilience. However, it is not without potential drawbacks for some people, including mood disturbances, risks of disordered eating, and sleep disruptions.

As research continues to evolve, it is important to approach fasting with a balanced perspective, recognising both its promise and its limitations. You should make informed decisions, prioritising your overall wellbeing and consulting healthcare professionals if required, according to your individual health status.

If you are looking for support on your journey to optimise your health, and would like to explore more about the benefits of fasting, come to Amchara. Our Personalised Health practitioners will take into account your individual health circumstances, and we provide you with the tools, guidance, and environment needed to create lasting change.

We aim to help you achieve optimal health and wellbeing, and we will support you every step of the way. You will be immersed in a supportive and nurturing environment that enables you to switch off, relax, detox and kickstart your health journey.

Our motto is to help you ‘Change for Good’, and empower you to improve your lifestyle and health.

References

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