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What-is-intermittent-fasting?

What is intermittent fasting?

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Intermittent fasting is a food regime, a diet. Several different types are known, but they are summarized under one common idea &ndash; a person to eat only within a certain interval of time. Regardless of the different forms that this diet can take, so far there are no significant differences between them on the effects of the body.&nbsp;

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This diet is not newly invented&mdash; all beings are created with the idea of starving every day. This period of fasting is the time we sleep. By introducing intermittent fasting into our daily lives, we simply prolong this period of time.&nbsp;

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There are many clinical and preclinical studies that have been done regarding the effects of this regimen on the body of humans and animals. It turns out that it is not promoted for no reason - many useful changes occur in the body when a person submits to this regime. These changes can be metabolic, immunological, intestinal, in the circadian rhythm of the body, leading, ultimately, to changes in the brain.

What-happens-when-a-person-begins-to-starve-periodically?

What happens when a person begins to starve periodically?

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Compliance with this regime affects some of the body's processes and has important effects on brain function.

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Metabolic-switching

Metabolic switching

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Periodically limiting the energy of our body we induce metabolic switching &ndash; the body changes its energy resource from carbohydrates to fats. The main process for generating energy in the body is glycolysis, through which we break down carbohydrates. Glycolysis is the main process because it wastes the least energy compared to other similar processes in the body.&nbsp;

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Usually, the first two or three days of fasting are accompanied by another process of energy production, which is extracted from amino acids, but we will not go into detail here.&nbsp;

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With intermittent fasting, after two-three days, the body switches to lipolysis &ndash; it begins to use stored fat to generate energy because there is no supply of carbohydrates (sugars) &ndash; it has no choice but to produce energy and at the same time retain its muscle mass.&nbsp;

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Lipolysis as a process is long and divided into many steps, in which various enzymes participate, but its goal is to turn fat into ketone. In the body, usually ketons are a major source of energy for the heart and part of the kidneys. But, when they become the main source of energy for all parts of the body interesting changes are observed, which make a major contribution to brain function:

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<ul><li>Ketons have an indirect effect on genes and lead to stimulation of autophagy - a process in which the body clears waste materials, which are often formed in the brain in neurodegenerative diseases, such as <a href="https://pubmed.ncbi.nlm.nih.gov/30172870/" target="_blank" data-ref="The effect of fasting or calorie restriction on autophagy induction: A review of the literature - PubMed" rel="noopener">Alzheimer's [ref. 1]</a>;</li></ul>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">Reduce the levels of monocytes (a type of immune cell) in the blood and therefore reduce inflammatory processes. In states of epileptic shock, for example, the appearance of monocyte cells in the brain is stimulated, which excites the inflammatory process and damages the integrity of nerve cells. In an experiment, when the access of monocytes to the brain was blocked, the preservation of neurons was notable, indicating that inflammation is the main causative <a href="https://www.pnas.org/content/113/38/E5665" target="_blank" data-ref="Infiltrating monocytes promote brain inflammation and exacerbate neuronal damage after status epilepticus" rel="noopener">agent of damaged neurons [ref. 2]</a>;&nbsp;</li></ul>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">Suppression of the activity of the mTOR protein, which is one of the changes in metabolic switching during intermittent fasting, has anti-inflammatory action. By suppressing the mTOR protein, anabolic processes (synthetic processes) in the body are suppressed accordingly and catabolic (degradative processes) are stimulated. In this case, activation of autophagy and antioxidant processes in the body are observed, which we already know are vital for clearing harmful substances both in the brain and throughout the body;&nbsp;</li></ul>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">In addition, suppression of mTOR leads to the activation of brain neurotrophic factor (BDNF), which promotes synaptic plasticity and the resistance of neurons <a href="https://www.nature.com/articles/nrn.2017.156?error=cookies_not_supported&amp;code=b1e60b3e-97a9-4606-b310-d385858b5dd5" target="_blank" data-ref="Intermittent metabolic switching, neuroplasticity and brain health - Nature Reviews Neuroscience" rel="noopener">to stress [ref. 3]</a>;</li></ul>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">As a result of metabolic switching, glucose levels and therefore insulin levels are reduced. Low levels of insulin in the blood stimulate neuroplasticity and protect against metabolic and oxidative stress.</li></ul>

Improving-circadian-rhythm

Improving circadian rhythm 

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Circadian rhythm is the process of regulating vital physiological processes (gene transcription, secretion of hormones and proteins) in a 24-hour period depending on whether it is dark or light outside. There is a special area in the brain that is devoted to regulating this internal clock by the reception of light and dark called the suprachiasmatic nucleus (SCN).

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In addition, we have secondary circadian fluctuations that are influenced by our lifestyle &ndash; when we eat, when we sleep, etc. In the most optimal case, the two circadian clocks work simultaneously to prepare the body for rest or activity. We all know that it is almost impossible to adopt an ideal healthy lifestyle, and it often happens that the peripheral circadian clock is not synchronized with our main internal clock. When this happens constantly, the correct function of some processes is disrupted, leading to an adulterate life.&nbsp;

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Intermittent fasting helps with the synchronisation of the two clocks. For example, if we starve in the morning, when insulin levels are normally at their peak, we do not allow further increase in insulin, which would happen if we ate breakfast.&nbsp;

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When practicing this type of intermittent fasting, insulin levels for the whole day are reduced and the body's insulin sensitivity increases accordingly (i.e. the body can metabolize <a href="https://www.mdpi.com/2072-6643/11/6/1234/htm" target="_blank" data-ref="Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans" rel="noopener">glucose without a problem) [ref. 4]</a>. In connection to brain health, this is beneficial because ill glucose metabolism is associated with Alzheimer's, even before the onset <a href="https://www.karger.com/Article/Abstract/213592" target="_blank" data-ref="Changes in Brain Glucose Metabolism as a Key to the Pathogenesis of Alzheimer&rsquo;s Disease" rel="noopener">of the disease [ref. 5]</a>. Intermittent fasting is beneficial here due to improving glucose metabolism by improving the sensitivity of insulin.

Microbiota-gut-brain

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Microbiota we call the population of bacteria that live in our gastrointestinal tract. In recent years, the topic of how microbiota is vital to our physiological and mental health has become increasingly intriguing. There is growing evidence that gut flora directly affects the brain through the so-called axis microbiota-gut-brain. This action manifests itself in several ways:

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<ul><li style="font-weight: 400;" aria-level="1">Some structural components of bacteria stimulate the immune system. With increased stimulation, for example, due to bacterial dysbiosis, overgrowth of bacteria in the small intestine or increased intestinal permeability, systemic inflammation or inflammation of the central nervous system (CNS) can be obtained. Through intermittent fasting, the activity of the immune system can be reduced, which would prevent systemic and CNS inflammation, <a href="https://www.nature.com/articles/nrn3346?error=cookies_not_supported&amp;code=61ca181b-0b5e-4f8d-9652-8b29d3da671b" target="_blank" data-ref="Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour - Nature Reviews Neuroscience" rel="noopener">preserving brain health [ref. 6]</a>;</li></ul>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">Microorganisms send signals to the brain along the vagus nerve, which connects the intestinal nervous system to the central nervous system;&nbsp;</li></ul>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">Microorganisms also produce metabolites that are normally involved in metabolic processes, which we already know are key for our brain's health.</li></ul>

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The practice of intermittent fasting indicates an increase in the number of intestinal bacteria and their diversity, and levels of butyrate in the intestinal tract. Butyrate is important for maintaining the integrity of the mucous membrane of the intestine and preventing intestinal permeability. These effects help the normal function of the micriobiota and the axis microbiota-intestine-brain, providing a healthy body and a healthy mind.

The effect of fasting or calorie restriction on autophagy induction: A review of the literature - PubMed

Infiltrating monocytes promote brain inflammation and exacerbate neuronal damage after status epilepticus

Intermittent metabolic switching, neuroplasticity and brain health - Nature Reviews Neuroscience

Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans

Changes in Brain Glucose Metabolism as a Key to the Pathogenesis of Alzheimer’s Disease

Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour - Nature Reviews Neuroscience

Chillies owe their effect to a compound called capsaicin, which can help control inflammation and other harmful processes in the body associated with the accumulation of fatty plaques in the arteries (atherosclerosis), for example.

Are chili peppers healthy - find out what science has to say

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With the help of this article we will successfully complete the mission of finding safe and high-quality cosmetics among the thousands brands on the market and to preserve our beautiful appearance and health.

8+1 steps to help you chose quality cosmetics

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In the body of each of us live numerous microorganisms (bacteria, viruses, fungi and other life forms), the role of which for our health is the subject of intensive scientific research. In this article, we will continue the journey through the vast debris of our intestines and put and answer some more of the most important questions related to our microscopic friends in our intestines and our cohabitation with them (more on the formation of the intestinal microbiome read here). In particular, why are they important to our health and how to care for our microfolora?

The intestinal microbiome and our health

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Gastritis is an acute or chronic disease of the digestive tract, which is characterized by inflammation of the mucous membrane of the stomach. What are the causes, how to recognize the symptoms, is there a treatment and what diet to follow?

Gastritis - symptoms, conventional and herbal remedies

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The most popular diet is the ketogenic diet or keto diet. Opinions are contradictory - some support it, others think it harms, and more and more books on the subject appear on the market.

Everything you need to know about ketogenic diet - backed by science

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The factors that determine the mental development of the child are many. It has already been proven that physical activity and food are among the most significant of them. 

Which foods boost children's brain development since conception

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Obesity is the silent pandemic that takes the lives of 2.8 million people every year. The problem is no longer just concerning the developed countries, but it also affects the poorer ones.

Are there effective herbs against obesity and can they help you lose weight

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We will consider 5 of the most famous herbs, which are considered useful in people suffering from diabetes and those who are at risk of the disease. Do they really help, or is it just a myth that science debunks?

5 useful herbs for prevention and treatment of diabetes

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There are no short-term benefits of intermittent fasting in healthy people, and no research has yet been done on how this diet would affect the brain of healthy people in the long run. But, adopting such a lifestyle can improve the cognitive functions of people with brain diseases, significantly delay the onset of inevitable diseases (especially if genetically embedded) and overall prolong life.

Does intermittent fasting affect the brain?

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Ивелина Янкова

Essence-of-coconut-oil

Essence of coconut oil

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Coconut oil (Cocos Nucifera) is a type of tropical oil obtained from the fleshy part of coconuts. Both unprocessed and refined coconut oil can be found commercially. Therefore, you should always read the information on the label and know which type you are buying from, as their benefits differ by this criterion.&nbsp;

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Coconut oil can be produced globally, but the largest producers are the Philippines, Indonesia, India, Sri Lanka, Malaysia and Papua New Guinea.

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Unprocessed coconut oil is less processed than the refined version and this retains a sweet and fresh tropical taste. Refined coconut oil, on the other hand, goes through more processing, which leads to a more neutral smell and taste. Therefore, refined oil is suitable to use as the main cooking oil in various recipes. Such you will find a little later in the article.

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There is also a third type of coconut oil according to the method of preparation - partially hydrogenated. It is further processed and transforms some of the unsaturated fats (good fats) into trans fats (unhealthy fats).

Composition-of-coconut-oil

Composition of coconut oil

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Coconut oil has an interesting and complex background in terms of its nutritional composition. Even his most sworn supporters can't deny the high content of saturated fat (estimated at 83 percent), but that's the chemical composition we need to pay attention to.

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Saturated fats in coconut oil are made up of medium-chain triglycerides (MCTs), which are metabolised differently in the body compared to long-chain triglycerides (LCT). The latter are contained in saturated fats of other oils and animal products.

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Coconut oil is extracted from coconut meat, which is devoid of fiber, carbohydrates and proteins and remains pure fat. As we know, there are many different types of fat. The two main types are:

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<ul><li style="font-weight: 400;" aria-level="1">saturated fats (unhealthy fats that are associated with a rise in blood cholesterol)</li><li style="font-weight: 400;" aria-level="1">unsaturated fats (healthy fats that may reduce the risk of heart disease).&nbsp;</li></ul>Saturated fats make up 83% of coconut oil – a higher percentage of cow's butter, for example. Saturated fats have been found to be able to increase ldl cholesterol levels in the blood and should be consumed moderately to limit the risk of developing cardiovascular disease.&nbsp;

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The evidence suggests that coconut oil is especially rich in a type of saturated fatty acid called "lauric acid". This type of fatty acid has the ability to mimic healthy unsaturated fats by raising HDL cholesterol. This can make it a potentially less harmful species than other saturated fats.&nbsp;

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However, studies have shown that with the consumption of coconut oil, while healthy HDL cholesterol levels seem to be rising, total cholesterol and unhealthy LDL cholesterol in the blood can also increase. Therefore, coconut oil is recommended for use, but not as the main cooking oil, but rather as secondary in some cases and in limited quantities. However, as a product for culinary and cosmetic purposes, coconut oil has its proven benefits and positive effects.

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Do you remember those MCTs we mentioned at the beginning? They are composed of fatty acids called "medium-chain fatty acids," or MCFA, which have antimicrobial, antibacterial and antiviral properties. Coconut oil acquires these qualities when converting fatty acids into the body and thus manages to realize its health benefits.

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Benefits-of-Coconut-Oil

Benefits of Coconut Oil

Coconut-oil-and-obesity

Coconut oil and obesity

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In a randomized, double-blind, clinical study examined the effects of taking a dietary supplement with coconut oil on the biochemical and anthropometric profiles of obese women. [ref.2] The results showed that there was a decrease in body mass index in both groups, as well as a decrease in waist circumference in one of the groups. Similar results are in another study, but this time in obese men. Coconut oil included in an energetic balanced diet can raise HDL cholesterol and reduce the TC/HDL cholesterol ratio in obese men. [ref.3]

Antioxidant-action

Antioxidant action

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The antioxidant properties of unprocessed coconut oil, obtained by cooling and fermentation, have been studied and compared with refined, bleached and deodorized coconut oil in the publication "Antioxidant capacity and phenolic acids of virgin coconut oil". The unprocessed oil contains the phenolic acids ferrous and p-cumacic acid, which are due to the antioxidant capacity of this type of coconut oil, which is significantly better than that of processed oil [ref.4] In mice, it was found that the intake of untreated coconut oil leads to higher levels of antioxidants in the brain, lower levels of cerebral 5-hydroxytryptamine and reduced load on the adrenal glands. In addition, levels of serum cholesterol, triglycerides, glucose and corticosterone are also lower, suggesting a potential area of beneficial action of the oil as an anti-stress agent. [ref.5] More studies on this are needed in both animals and humans.

Antiviral-action

Antiviral action

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It is believed that the medium-chain fatty acids of coconut oil fight against lipid-coated viruses, such as influenza and Epstein-Barr. MCFA have the ability to destroy viral membranes, which interferes with their growth and&nbsp; maturation.&nbsp;

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An August 2021 study showed that unprocessed coconut oil is effective in lowering C-reactive protein levels among suspected and probable cases of COVID-19. [ref.6] A twenty-eight-day randomized, double-blind, controlled intervention was conducted among 63 participants at two isolation facilities in the city of Santa Rosa, Laguna, Philippines. Participants were randomly assigned to receive either a standardized meal (control) or a standardized meal mixed with a predetermined dose of untreated coconut oil. Participants in the intervention group showed a significant decrease in the level of C-reactive protein, with the mean CRP level normalised to≤5 mg/dL on the 14th day of intake.

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Another study from 2020 points us to three mechanisms by which lauric acid and monolaurin - components of coconut oil, realize antiviral activity, namely;

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<ul> <li style="font-weight: 400;" aria-level="1">Destruction of the viral membrane. The antiviral actions of lauric acid and monolaurin were first documented in 1979, and then in 1982.</li> <li style="font-weight: 400;" aria-level="1">Inhibit late maturation in the replication cycle of the virus</li> <li style="font-weight: 400;" aria-level="1">Prevent the binding of viral proteins to the host cell membrane. [ref.7, 8]</li> </ul>

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Lauric acid is a medium-chain fatty acid that makes up about 50% of coconut oil. Monolaurin is a metabolite that is produced naturally by the body's own enzymes when taking coconut oil (also available as a dietary supplement). Sodium lauryl sulfate, a common surfactant that is produced by lauric acid, has also been shown to have powerful antiviral properties. [ref.9]

Anti-inflammatory-action

Anti-inflammatory action

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Anti-inflammatory, analgesic, and antipyretic activities of virgin coconut oil confirm the anti-inflammatory, analgesic and antipyretic effects of untreated coconut oil. [ref. 10] Anti-inflammatory action has also been established by suppressing inflammatory markers, as well as by increasing the function of the skin barrier in vitro. [ref.11]&nbsp;

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Photo created by jcomp from Freepik

Nephroprotective-action

Nephroprotective action

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Supplementation with virgin coconut oil demonstrates nephroprotective activity by weakening the oxidative nephrotoxicity of methotrexate (a chemotherapeutic and immune-suppressing agent) by antioxidant and anti-inflammatory actions in the kidneys. The results suggest that untreated coconut oil may be beneficial for patients with MTX chemotherapy cancer against kidney damage. [ref.12] Unprocessed coconut oil has potential benefits in preventing nephrotoxic damage in rats caused by diclofenac (a non-steroidal anti-inflammatory medicine used to treat pain and inflammatory diseases). [ref. 13]

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Coconut-oil-in-Alzheimer's-disease

Coconut oil in Alzheimer's disease

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In patients with Alzheimer's dementia who received 40 ml/day extra virgin coconut oil, a statistically significant increase in the MECWOLF test result was reported and therefore an improvement in cognitive status, especially in women, people without type II diabetes mellitus&nbsp; and patients in severe condition [ref.14] Many other factors are relevant for the positive influence of coconut oil on the cognitive status of patients with Alzheimer's disease, including the extent of memory problems, gender and other predisposing factors.

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Antibacterial-action

Antibacterial action

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At certain concentrations, coconut oil "exhibits bactericidal activity" against E. coli [ref.15] and several other bacteria, including Staphylococcus aureus. Untreated coconut oil can inhibit the growth of S. aureus with destructive mechanisms aimed at bacterial cell walls and increase the ability of phagocytic immune cells. [ref.16]&nbsp;

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There is evidence of innovative areas of application of antibacterial and softening effects of coconut oil in adults with atopic dermatitis. [ref.17] Traditionally oils such as olive oil and coconut are used to moisturize and treat skin infections, and in this study untreated coconut oil and virgin olive oil were compared.&nbsp;

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How-to-use-coconut-oil-for-cooking

How to use coconut oil for cooking

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Coconut oil is a&nbsp; suitable choice for sautéing, roasting and even frying (depending on the degree). Note, however, that one tablespoon of coconut oil contains about six times more saturated fat than olive oil.&nbsp;

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You can include coconut oil in your diet, but you should use mainly unsaturated fats that have a significantly greater number of health benefits.&nbsp; You can use coconut oil for french fries, for frying eggs or for popping popcorn - just be sure to use virgin or refined according to your taste preferences.

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Coconut oil is also extremely suitable for vegetarian, vegan or keto regime, as well as for preparing keto/vegan desserts. Replace the coconut oil with other fats in a ratio of 1:1. And another valuable tip: unless you're making a pie crust, use ingredients at room temperature when cooking with coconut oil. Since coconut oil hardens when it is below 24 degrees Celsius, combining it with cold ingredients can lead to the same effect.

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Image by Huyền Lương Ngọc from Pixabay

How-to-use-coconut-oil-for-cosmetic-purposes

How to use coconut oil for cosmetic purposes

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<ul> <li style="font-weight: 400;" aria-level="1">Moisturizer for the skin - a study on humans reveals that coconut oil increases hydration and reduces inflammation in the skin.</li> <li style="font-weight: 400;" aria-level="1">A remedy for makeup - apply a little coconut oil on the eyelids with a cotton wool to remove the durable mascara.&nbsp;</li> <li style="font-weight: 400;" aria-level="1">Lip balm - softens and hydrates lips in no time. It also tastes good.</li> <li style="font-weight: 400;" aria-level="1">Eczema - the anti-inflammatory properties of coconut oil can soothe the exacerbation of eczema.</li> <li style="font-weight: 400;" aria-level="1">Bath oil - add the aromatic oil to a warm bath to further improve the hydration and nourishment of the skin.</li> <li style="font-weight: 400;" aria-level="1">Body scrub - combine 1/2 cup slightly melted or at room temperature coconut oil and 1/2 cup of coffee grounds. Pour into a small container. Freeze and then refrigerate between body cleaning procedures.</li> <li style="font-weight: 400;" aria-level="1">Hair mask - for deep nourishment of the hair and protection against breakage, apply a few tablespoons of coconut oil on your hair and cover with a shower cap. You can leave the oil for a few hours or while you sleep.</li> <li style="font-weight: 400;" aria-level="1">Taming skinning hair - for lush hair and anti-entanglement, add a little coconut oil to the ends of your hair and dry.</li> </ul>

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Recipes-with-coconut-oil

Recipes with coconut oil

Coconut-oil-biscuits

Coconut oil biscuits

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Ingredients:

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<ul> <li style="font-weight: 400;" aria-level="1">2 cups universal flour</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon baking powder</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon sugar</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon fine sea salt</li> <li style="font-weight: 400;" aria-level="1">1/2 cup hard refined coconut oil</li> <li style="font-weight: 400;" aria-level="1">3/4 cup canned low-fat coconut milk</li> </ul>

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Instructions:

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Preheat the oven to 220°C. Put paper in a baking tray. Beat the flour, baking powder, sugar and salt in a large bowl. Blend the coconut oil until the mixture resembles large crumbs. Stir in the coconut milk until the dough is formed. Pat together and flatten on a lightly floured work surface next to a rectangle about 1 cm thick. Cut into 12 squares and arrange on the prepared baking tray, about 4-5 cm away. Bake until golden brown for 15 to 17 minutes. Refrigerate before serving.

Whole-grain-muffins

Whole grain muffins

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<ul> <li style="font-weight: 400;" aria-level="1">3/4 cup lukewarm water</li> <li style="font-weight: 400;" aria-level="1">1 egg</li> <li style="font-weight: 400;" aria-level="1">1/3 cup honey</li> <li style="font-weight: 400;" aria-level="1">1/2 cup apple puree</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon vanilla</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons melted coconut oil</li> <li style="font-weight: 400;" aria-level="1">1 3/4 cups wholemeal flour</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons baking powder</li> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon salt</li> </ul>

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Preheat the oven to 200°C. Mix water, egg, honey, apple sauce, vanilla and melted coconut oil in a bowl and stir. In a separate bowl, whisk together the flour, baking powder and salt. Add the dry ingredients to the liquid ingredients and mix well. Pour into greased muffin moulds and bake for 15 minutes.

Coconut oil is revered by proponents of paleo and keto nutrition, but not only - for it there are established health benefits, ranging from nourished and protected skin and hair, to weight loss and anti-inflammatory and antibacterial action. Coconut oil finds a place not only in the culinary arsenal for certain dishes, but also in our cosmetic bag for personal care with natural means. Its benefits are scientifically researched and justified, and in some areas, for example, for protection from Alzheimer's and viruses, it is very interesting to thoroughly examine its potential contribution.

Diets and nutrition plans