Intermittent fasting is a common approach to enhance overall health, but can it also improve brain power?This blog post investigates the relationship between intermittent fasting and cognition and describes how intermittent fasting can help you enhance your focus, memory, and cognitive function.
Introduction
Intermittent fasting is a dietary practice that alternates between eating and fasting intervals. It has been demonstrated to provide a variety of health benefits, such as weight loss, increased insulin sensitivity, and decreased inflammation.
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There has been a surge of interest in the potential cognitive benefits of intermittent fasting in recent years. Intermittent fasting has been demonstrated in certain studies to increase focus, memory, and cognitive function in both healthy adults and people with cognitive decline.
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What is the significance of intermittent fasting for college students?
I was once a starving college student, and now just a starving parent and blogger. Starving for knowledge and sharing it.
College students are frequently stressed, both academically and personally. Intermittent fasting can assist students in reducing stress and improving mental clarity. Intermittent fasting can also assist students in improving their focus and concentration, both of which are critical for academic achievement.
The Cognitive Advantages of Intermittent Fasting
Benefits of intermittent fasting for cognition
- Increased focus and concentration: Intermittent fasting can increase levels of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of new neurons. BDNF is also important for learning and memory.
- Improved memory: Intermittent fasting can also improve memory by reducing inflammation in the brain and increasing the production of ketones. Ketones are an alternative source of energy for the brain that have been shown to protect against cognitive decline.
- Reduced cognitive decline: Intermittent fasting has been shown to protect against cognitive decline in animal models of Alzheimer’s disease and other neurodegenerative diseases.
- Increased neurogenesis (brain cell growth): Intermittent fasting can increase the growth of new neurons in the hippocampus, a region of the brain that is important for learning and memory.
How intermittent fasting works to improve cognition
- Reduced inflammation: Intermittent fasting can reduce inflammation throughout the body, including in the brain.Inflammation is thought to play a role in the development of cognitive decline and neurodegenerative diseases.
- Increased BDNF production: Intermittent fasting can increase levels of BDNF, a protein that is important for learning, memory, and the growth and survival of new neurons.
- Improved insulin sensitivity: Intermittent fasting can improve insulin sensitivity, which is important for brain health. Insulin resistance is a risk factor for cognitive decline and neurodegenerative diseases.
- Increased ketone levels: Intermittent fasting can increase levels of ketones, an alternative source of energy for the brain. Ketones have been shown to protect against cognitive decline.
A study published in the journal PLOS One found that intermittent fasting improved cognitive function in older adults with mild cognitive impairment. Participants in the study were randomly allocated to either an intermittent fasting or a control group. The intermittent fasting group improved significantly in cognitive function after 12 weeks, while the control group did not.
How to get started with intermittent fasting
There are numerous intermittent fasting regimens to choose from, so you can pick one that works for you. Definitely start with the 13 hour circadian rhythm and then try the 16:8. Don’t rush into fasting as it can be overwhelming to do.
For those who are new to intermittent fasting, here is a simple protocol:
- Fast for 16 hours each day and eat within a window of 8 hours.
- For example, you could eat from 12pm to 8pm and fast from 8pm to 12pm the next day.
- During your fasting window, you can drink water, unsweetened coffee, and tea.
- During your eating window, eat healthy foods, such as fruits, vegetables, whole grains, and lean protein.
Safety of intermittent fasting
Before beginning intermittent fasting, see your doctor, especially if you have any underlying health concerns. Intermittent fasting is not advised for pregnant women, nursing mothers, or anyone suffering from eating problems. Please, be sure to check your health when trying anything that may change your body’s health.
Conclusion
Intermittent fasting is a viable dietary intervention for cognitive function improvement. It has been demonstrated to increase focus, memory, and cognitive function in both healthy adults and those who are experiencing cognitive decline.
Intermittent fasting is also relatively simple to do.
If you want to try intermittent fasting to improve your cognitive performance, talk to your doctor first, especially if you have any underlying health issues.
Call to action
I recommend you to attempt intermittent fasting if you are a college student trying to increase your focus, memory, and cognitive performance. It is a simple and efficient method for increasing your brain capacity.
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