Stop Grazing and Start Fasting: How Intermittent Fasting Can Save Your Memory From Alzheimer’s
Are you looking for a simple yet effective way to reduce your risk of developing Alzheimer's disease? Look no further than your own eating habits!
Implementing an intermittent fasting routine could be the key to keeping your brain healthy and preventing cognitive decline.
Now, I know what you're thinking: "But I love food! I can't go without eating for hours on end!" But trust me, intermittent fasting doesn't have to be painful or difficult. In fact, it can be quite enjoyable once you get the hang of it.
INTERMITTEN FASTING & ALZHEIMER’S
First, let's talk about how intermittent fasting can help prevent Alzheimer's disease. One of the main factors that contributes to cognitive decline is insulin resistance, which occurs when your body becomes less sensitive to the hormone insulin.
Insulin resistance can lead to high blood sugar levels, inflammation and oxidative stress, all of which can damage your brain cells and increase your risk of Alzheimer's disease.
Intermittent fasting helps to combat insulin resistance by lowering your blood sugar levels and improving your body's sensitivity to insulin. When you fast, your body starts to use up its stored glucose and switch over to burning fat for fuel instead.
This process, known as ketosis, can have a number of benefits for your brain, including reduced inflammation, improved mitochondrial function and increased production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons.
HOW TO GET STARTED
But how do you get started with intermittent fasting? There are a few different approaches you can take, depending on your lifestyle and preferences.
One popular method is fasting between 12 - 16 hours, which involves fasting for 12 - 16 hours each day and eating during an 8 - 12 hour window. This could mean skipping breakfast and only eating between noon and 8pm, for example. The number of hours in which my clients fast is dependent on a variety of factors.
Another option is the 6:1 method, which involves eating normally for six days of the week and then fasting the seventh day.
HOW TO INTERMITTENT FAST WITHOUT SUFFERING
To make intermittent fasting easier and more enjoyable, it's important to choose nutrient-dense, satisfying foods during your eating window. Focus on getting plenty of healthy fats, protein, and fiber, which will help keep you full and nourished. Avoid processed foods, refined carbohydrates, and sugary treats, which can spike your blood sugar levels and undo the benefits of fasting.
If you're new to fasting, it's a good idea to start slowly and gradually work your way up to longer fasts. You can also use a continuous glucose monitor to track your blood sugar levels and learn which foods spike your blood sugar and which are okay for you to eat and in what quantities. This will give you valuable feedback on how your body reacts to different foods and help you make better choices in the future.
For more information about intermittent fasting and how to protect or improve your cognition contact us at info@healthuncovered.ca for a free consultation.