Is intermittent fasting, beneficial for long-term memory?
A 2021 study conducted on mice suggests that intermittent fasting helps preserve long-term memory and generate new neurons.
In demonstrating that intermittent fasting is a more effective means of improving long-term memory than other calorie-controlled diets, we've given ourselves an excellent means of going forwards. To see such significant improvements by lowering the total calorie intake by only 10% shows that there is a lot of promise.
Dr Gisele Pereira Dias, from King’s IoPPN
Why is this important?
Calorie restriction and intermittent fasting have the power to slow down ageing, at least, in animals. Thus, calorie restriction could increase life expectancy, as could fasting every other day. Both of these diets not only improve longevity but also prevent the cognitive decline that typically accompanies ageing. They would have beneficial effects on inflammation, neurodegeneration or brain plasticity. So the question is, is the beneficial effect of intermittent fasting on cognition due to an overall reduction in calories or meal spacing? In a recent study published in the journal Molecular Psychiatry, researchers looked into this question and compared the effect of intermittent fasting to that of calorie restriction on memory in mice.
The study
The researchers studied three groups of mice over 3 months:
a control group of 25 mice eating normally,
a group of 25 mice on calorie restriction (10% fewer calories than the control group) and
a final group of 25 mice eating every other day (this mode of eating corresponded to a caloric reduction of 10% over the week).
The results indicated that mice subjected to intermittent fasting had better long-term memory consolidation than the other two groups. Analysis of the brains of mice also suggested that fasting every other day promotes a longevity gene called the "Klotho gene". Klotho, which is produced primarily in the kidneys, has been shown to suppress both oxidative stress and senescence-associated inflammation, functioning as both an intracellular anti-inflammatory and an anti-ageing factor. It plays a central role in the production of new neurons in adulthood (neurogenesis) in the hippocampus. However, these neurons are important for memory formation and their production declines with age, partly explaining the cognitive decline in the elderly. In this study, intermittent fasting was more effective at improving memory than daily calorie restriction.
It would seem that spacing meals is more important than calorie reduction. In this study, calorie restriction alone was not enough (10% fewer calories than the control group) to achieve beneficial effects on memory.
We now have a significantly greater understanding as to the reasons why intermittent fasting is an effective means of increasing adult neurogenesis. Our results demonstrate that Klotho is not only required, but plays a central role in adult neurogenesis, and suggests that intermittent fasting is an effective means of improving long-term memory retention in humans.
Dr Sandrine Thuret, from King’s IoPPN
The researchers now hope to recreate this study with human participants in order to further explore the effects of an intermittent fasting plan on neurogenesis!
In practice
Intermittent fasting is beneficial to health as long as it is not used to compensate for the excesses of other days. There are several ways to fast, it's up to you to find the one that suits you best: TRF fasting (Time restricted feeding) or intermittent fasting of 16 hours a day (you have to eat in a "window" of 8 hours), fasting 5/2, fasting every second day, etc....
To slow down the aging of the brain certain habits are beneficial: adopt a low-carb diet and avoid sugary products and drinks as well as processed foods, take care of your vitamin and omega-3 deficiencies and practice regular physical activity.
Let’s now take another look as what exactly is Intermittent Fasting?
Intermittent Fasting is a lifestyle pattern that involves cycling between periods of eating and fasting. There are different methods of Intermittent Fasting, but the most common ones include the 16/8 method, where you fast for 16 hours and eat within an 8-hour window, and the 5:2 method, where you eat normally for 5 days and restrict calories to 500-600 on 2 non-consecutive days.
Research suggests that Intermittent Fasting may have several health benefits, including weight loss, improved blood sugar control, reduced inflammation, and improved brain function. Having been an avid faster for over 12 years now, I am convinced that it absolutely does have health benefits.
However, it's important to note that Intermittent Fasting is not suitable for everyone, especially those with certain severe medical conditions or who are pregnant or breastfeeding. Therefore, if you are interested in trying Intermittent Fasting, it is important to consult with a healthcare professional and a trained professional to ensure that it is safe and appropriate for you.
and Who am I?
I am a Nutritional Therapist and a Fasting coach trained in the “Buchinger method” and I have helped many clients to embrace the intermittent fasting lifestyle. The Fast Way to Detox (FWTD) testimonial section, with its many success stories, demonstrates the effectiveness of fasting, my coaching and programs. Always being responsive, helpful, supportive and listening to your needs and concerns, and providing personalized recommendations based on your goals and preferences is my priority.
If you would like to learn more about Intermittent Fasting or wish to try it, why not sign up for my online coaching program starting end of May “The Fast Way to Master Intermittent Fasting?
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