Intermittent fasting is an eating plan that alternates between periods of eating and fasting on a set schedule. Studies show that intermittent fasting can help manage weight and even reduce the risk of certain diseases. But some people worry whether fasting could harm the brain or lead to cognitive decline. Researchers addressed this concern in a paper published in Psychological Bulletin, reporting that short-term fasting of less than 24 hours does not appear to affect the mental performance of adults.What Is Intermittent Fasting?Intermittent fasting is an eating pattern that involves alternating between times when you don’t eat and times when you do, sometimes with calorie restrictions on specific days.This practice dates back thousands of years and is woven into several cultural and religious traditions. Scientists began studying it for weight control in the early 1900s, and recent research has expanded to explore its broader health effects.There are three widely followed types of intermittent fasting, as per Healthline:Time-restricted eating: You eat within a fixed time window and fast during the remaining hours. The 16/8 pattern is the most popular, where you eat during an 8-hour window and fast for 16 hours (including sleep). Other variations include 14/10 and 20/4.Alternate-day fasting: You rotate between normal eating days and fasting days, when you consume very few calories, around 500 on average. Some prefer spreading this limited intake across the day, while others eat one small meal.5:2 fasting: Instead of alternating daily, this plan limits calorie intake to 500–800 calories on two chosen days each week, while the rest of the week follows a regular eating routine.Intermittent Fasting and Brain Health: How Are They Related?Only recently have scientists started exploring how intermittent fasting influences the brain. Early findings suggest it might offer certain cognitive benefits as we age and even help reduce symptoms of anxiety or depression.“Many people assume fasting will make it hard to focus or perform well at work or school,” said David Moreau, PhD, a neuroscientist at the University of Auckland and senior author of the study. “Our findings show that for most healthy adults, short-term fasting doesn’t significantly impact mental sharpness.”The research did note that children and teenagers experienced slight declines in attention and memory while fasting, emphasizing the need for a balanced breakfast before school. Adults, meanwhile, tended to perform a little worse later in the day while fasting, possibly because hunger can heighten natural dips in alertness due to circadian rhythm.“Humans evolved with periods of limited food, so it makes sense our brains can function well without constant eating,” Dr. Moreau added. “Still, younger people seem more affected, which aligns with their higher energy demands.”Intermittent Fasting Unlikely to Cause Cognitive DeclineAccording to recent studies, as per Healthline, intermittent fasting is unlikely to cause cognitive decline. Experts who reviewed the findings say it reinforces the safety and benefits of fasting. “The key takeaway is that fasting doesn’t harm mental performance,” said Dr. Mir Ali, bariatric surgeon and medical director at the MemorialCare Surgical Weight Loss Center, California.The meta-analysis reviewed 63 studies across the world, including over 3,400 participants. Most individuals fasted between 8 and 24 hours, with a median duration of 12 hours.Researchers concluded that fasting “neither enhances nor impairs mental performance.” They identified three main factors that influence cognitive function:Fasting durationType and timing of the cognitive testIndividual characteristics, such as age or body compositionThey also noted that glycogen—the body’s stored form of glucose provides energy during normal eating. When glycogen levels fall during fasting, the body shifts to using ketones derived from fat as an alternate energy source.How To Practise Intermittent Fasting?Intermittent fasting is not suitable for everyone, particularly those with a history of eating disorders or women who are pregnant or breastfeeding. However, for most healthy adults, it offers flexibility in timing and approach.During fasting hours, you can still drink water, black coffee, or unsweetened tea. Light exercise is also permitted. Healthline advises focusing on nutrient-rich meals during eating periods, staying hydrated, and maintaining good sleep habits.For beginners, it’s best to start slowly, perhaps by fasting for 6 to 8 hours at first, then gradually extending to 8–10 hours, and eventually to the more balanced 12–14-hour fasting window.
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