Some days for me intermittent fasting is as tough as trying to resist a freshly baked pizza while being stranded on a deserted island with nothing else to eat. But just like the satisfaction of being rescued, the benefits to brain health make it all worth it.

Intermittent fasting can be difficult to get started on as most of us are used to grazing all day and night.  But developing a daily practice of intermittent fasting can be a key step in improving your memory and may just reduce your risk of developing Alzheimer’s disease.

WHAT IS INTERMITTENT FASTING?

First of all, what is intermittent fasting? It's a pattern of eating that involves periods of fasting and eating. There are several ways to do intermittent fasting, but the most popular method is time-restricted eating, where you limit your eating window to a certain number of hours per day. For example, you might only eat between noon and 8 pm, and then fast for the remaining 16 hours.

HOW DOES IT IMPROVE YOUR MEMORY?

So, how does intermittent fasting improve memory and cognition? Well, for starters, it can help your body remove beta amyloid plaques from the brain. 

Beta amyloid plaques are sticky clumps of protein that can build up in the brain over time and contribute to Alzheimer's disease. Intermittent fasting triggers a process called autophagy, which is when your cells clean up damaged proteins and other debris. Autophagy helps remove beta amyloid plaques from the brain and may help reduce the risk of Alzheimer's disease.

FERTILIZER FOR THE BRAIN

Intermittent fasting also increases the production of a protein called brain-derived neurotrophic factor (BDNF), which helps support the growth and survival of neurons in the brain. BDNF is often referred to as “fertizlizer for the brain” as it is incredibly  important for learning and memory. Low levels of BDNF have been linked to cognitive decline and Alzheimer's disease.

BETA AMYLOID PLAQUE REMOVAL

So, we know that intermittent fasting can help remove beta amyloid plaques and increase BDNF production. But how does it do that? Well, one theory is that intermittent fasting increases the activity of insulin-degrading enzymes, which are responsible for breaking down insulin and other proteins in the body. Insulin-degrading enzymes can also break down beta amyloid, which may explain why intermittent fasting helps remove beta amyloid plaques from the brain.

HOW TO GET STARTED

Now, let's talk about how to incorporate intermittent fasting into your life. I'm not going to sugarcoat it - intermittent fasting can be tough at first. It takes some time for your body to adjust to not eating for long periods of time. But don't worry, you don't have to dive into a 16-hour fast right away. Start by gradually increasing the length of your fasting window. For example, you might start with a 12-hour fast (e.g., eating only between 8 am and 8 pm) and gradually increase it to 14 hours, then 16 hours.

It's also important to listen to your body. If you're feeling lightheaded or low on energy, it's okay to break your fast early. And remember, it's not about perfection - even if you can only do intermittent fasting a few times a week, that's still better than nothing.

CONCLUSION

Intermittent fasting is a powerful tool for improving memory and cognition. By promoting the removal of beta amyloid plaques, increasing BDNF production, and supporting insulin-degrading enzymes, intermittent fasting may help reduce the risk of Alzheimer's disease and support overall brain health. So, give it a try - but don't forget to start slow and listen to your body.