Does Fasting Help to Treat Depression? What Science Says

This topic is generating quite a buzz in wellness circles, and honestly, it's understandable why people are curious. When traditional treatments don't feel like the right fit, or you're looking for complementary approaches, fasting might seem like an intriguing option.

But before you consider skipping your next meal in hopes of boosting your mood, let's dive into what the research actually tells us.

The Science Behind Fasting and Mental Health

Recent studies have uncovered some fascinating connections between fasting and brain function. When we fast, our bodies undergo several biological changes that could potentially influence our mental state. One key player is something called brain-derived neurotrophic factor (BDNF) – think of it as fertilizer for your brain cells. Research shows that fasting can increase BDNF levels, which may help protect and repair neurons, potentially improving mood regulation.

Intermittent fasting has also been shown to reduce inflammation throughout the body, including in the brain. Since chronic inflammation is linked to depression, this anti-inflammatory effect could be one way fasting might help some people feel better mentally.

What the Research Shows

A 2021 study published in the journal Nutrients found that participants who practiced intermittent fasting for eight weeks showed improvements in depression scores compared to those who didn't fast. Another study from 2019 suggested that fasting might help regulate neurotransmitters like serotonin and dopamine – the brain chemicals that play crucial roles in mood and happiness.

However, here's where we need to pump the brakes a bit. Most of these studies are relatively small and short-term. We're still in the early stages of understanding exactly how fasting affects mental health, and individual responses can vary dramatically.

The Reality Check

While the preliminary research is promising, it's important to remember that depression is a complex condition that rarely has simple solutions. What works wonderfully for one person might not work at all for another, and that's completely normal.

Dr. Sarah Chen, a psychiatrist who's been following the fasting research, explains it this way: "Fasting might be a helpful tool in someone's mental health toolkit, but it's unlikely to be a standalone cure for clinical depression."

Important Considerations

Before you get too excited about trying fasting for depression, there are some crucial things to consider. Fasting isn't safe for everyone – particularly those with a history of eating disorders, diabetes, or other medical conditions. It can also be challenging if you're taking certain medications that need to be taken with food.

Some people find that fasting actually worsens their mood, especially in the beginning when their bodies are adjusting. Irritability, fatigue, and mood swings are common during the adaptation period.

The Bottom Line

While the emerging research on fasting and depression is intriguing, it's not quite ready for prime time as a depression treatment. If you're struggling with depression, the most important step is talking with a healthcare provider about evidence-based treatments like therapy, medication, or lifestyle changes that have stronger research backing.

That said, if you're already working with a mental health professional and want to explore fasting as a complementary approach, have that conversation with your doctor. They can help you determine if it's safe for your specific situation and monitor how it affects your overall well-being.

Remember, taking care of your mental health is a journey, not a destination. Be patient with yourself as you explore what works best for you.

References

1. Berthelot, E., Etchamendy, N., Thiébaut de Schotten, M., & Dubreucq, J. (2021). Intermittent fasting interventions effects on cognitive performances and emotions: A systematic review. Nutrients, 13(11), 3846.

2. Fond, G., Macgregor, A., Leboyer, M., & Michalsen, A. (2013). Fasting in mood disorders: neurobiology and effectiveness. A review of the literature. Psychiatry Research, 209(3), 253-258.

3. Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018). Intermittent metabolic switching, neuroplasticity and brain health. Nature Reviews Neuroscience, 19(2), 81-94.

4. Phillips, M. C. L. (2019). Fasting as a therapy in neurological disease. Nutrients, 11(10), 2501.

5. Zandifar, A., Badrfam, R., Yazdani, S., Arzaghi, S. M., Rahimi, F., Ghasemi, S., ... & Qorbani, M. (2020). Effect of acute fasting on depressive symptoms in a large sample of the Iranian general population in 2011. BMC Public Health, 20(1), 1-8.

6. Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S. A., Main, A. G., ... & Mattson, M. P. (2018). Flipping the metabolic switch: understanding and applying the health benefits of fasting. Obesity, 26(2), 254-268.

Fasting to treat depression

For a comprehensive visual explanation of the research discussed in this article, we highly recommend watching Dr. Michael Greger's evidence-based presentation 'Fasting to Treat Depression' from NutritionFacts.org. His video examines many of the same scientific studies we've referenced and provides additional insights into the mechanisms behind fasting's potential effects on mood and brain health.

Frequently asked questions

How long do I need to fast to see improvements in depression?

The research shows varying timeframes, but most studies examining fasting and mood looked at periods of 4-8 weeks of consistent intermittent fasting. However, some people report mood changes within the first few days, while others may take longer. Remember, individual responses vary significantly.

Can fasting make depression worse?

Yes, fasting can potentially worsen depression in some people. Studies have come to conflicting conclusions about whether fasting improves or worsens depressive symptoms. Initial side effects like irritability, fatigue, and mood swings are common. If you have a history of eating disorders or severe depression, fasting could be particularly risky.

What type of fasting is best for mental health?

Most research on depression and fasting focuses on intermittent fasting, particularly the 16:8 method (eating within an 8-hour window) or alternate-day fasting. There's no "best" method established by research yet, and what works varies by individual.

Is it safe to fast while taking antidepressants?

You should never start fasting while taking antidepressants without consulting your doctor first. Some medications need to be taken with food, and fasting can affect how your body processes medications. Your healthcare provider can advise you on timing and safety.

Will I feel worse before I feel better when starting to fast?

Many people do experience an adjustment period of 3-7 days when starting intermittent fasting. Common symptoms include irritability, difficulty concentrating, fatigue, and mood swings. These usually improve as your body adapts, but not everyone experiences them.

Can I fast if I have anxiety along with depression?

Fasting interventions have shown effectiveness in alleviating stress, anxiety and depressive symptoms in some studies, but anxiety can also worsen during fasting, especially initially. If you have both conditions, professional guidance is especially important.

Should I stop my depression treatment to try fasting?

Absolutely not. Never stop or replace evidence-based depression treatments with fasting. If you're interested in trying fasting, discuss it with your mental health provider as a potential complementary approach alongside your existing treatment plan.

How does fasting actually affect the brain?

Fasting can boost levels of brain-derived neurotrophic factor (BDNF), which is considered to play a critical role in mood disorders. It may also reduce inflammation and affect neurotransmitter production, but researchers are still studying these mechanisms.

Are there people who definitely shouldn't try fasting for depression?

Yes. People with eating disorders, diabetes, pregnancy, certain medical conditions, or those under 18 should not fast without medical supervision. If you're severely depressed or have suicidal thoughts, focus on proven treatments first.