You don’t need a fancy graph to tell you that depression and anxiety are significant problems for many. Stress surrounds us and burnout is everywhere. This modern society that promises so much is not necessarily leading to greater mental health and wellness for most. Especially these days with COVID thrown on top of it all.
2014 data showed one out of six Americans were taking mental health medications at that time. That is obviously pre-COVID data and use is currently expanding rapidly. How is this paradigm working for us? Is there anything else we can do? What if there was a free intervention that could help with mental health and potentially address other problems such as weight gain at the same time?
Fasting Could Help…
If you would have asked me a few years ago if fasting could help mental health problems I would have given you a suspicious look. To me at the time it might have sounded more likely to cause stress than relieve it. It turns out many people practice fasting around the world in different spiritual traditions. This is often done for cleansing, renewal or mental health purpose of some kind. Although I am using fasting practices primarily for metabolic effects, emotional factors are likely the top indication for fasting globally.
My perspective began to change as I actually practiced fasting myself and it really developed as I started working with more and more patients who were finding benefit from the practice.
I got my first clue the 5th time I completed a one-day fast. That’s the first time the process was easy for me. I felt really good during the fast and especially afterward. The way I describe it is a sense of well-being. I just felt good. A state of well-being is somewhat abstract to define but I would say it must be the opposite of depression and anxiety.
I didn’t put the pieces together at that time that there could be anything more profound going on. That came a few months later when I had my first patient spontaneously ask me if they could stop taking their antidepressant. They said they were feeling much better since starting a fasting regimen and wanted to try to get off it. It went well for them.
Since that time I have had many patients find similar success with this practice. But I do want to be clear. It is not for everyone. I don’t want to paint any picture that all of life’s problems can be solved simply by skipping a few meals. The middle of a difficult situation is likely not the best time to undertake a process like this.
When the Time is Right.
The time to approach fasting for this potential benefit is when things are safe and stable and if you have a desire to do it. If you are concerned about harming yourself or others or if you are in a dangerous or abusive situation you need to reach out for professional help immediately.
Fasting is a good option to consider as a place to start when symptoms are mild. It can be very helpful as part of a stress-reducing lifestyle plan including exercise of some kind and solid nutrition. Potentially in addition to counseling and/or meditation. It is also a reasonable practice to consider when a medication regimen has been stable for some time, things are going well and there is a question about if one really needs to stay on or not. Fasting might be a bridging practice that could help ease the transition off.
See Both Sides.
Although I am a minimalist and am presenting a potential alternative option to medications I also want to emphasize that medications have their place and can be very appropriately used. If you are feeling good on a medication regimen there is no pressure to change it. You can always try a fasting practice first and of course always free to take a pass. The situation is certainly not either meds or fasting. From my perspective both have value and can be helpful in the right situation.
If you try a fasting practice and it’s not your thing or you are not finding benefit from it, it’s ok. Above all do not stress about it.
Where to Start?
So how does one approach fasting for mental health if you want to explore it. Part of it has to do with whether one needs to lose weight or not. Exploration of fasting could be highly counter-productive for those who’s mental health situation involves a struggle with eating disorders such as anorexia. I have more to say on this complex topic in the linked article. For now know that I consider a BMI of <20 to be an absolute contraindication to fasting.
If weight is normal consider reading through this article on fasting without losing weight. For those who wouldn’t mind losing some amount of weight in addition to possible emotional benefits I would encourage you to follow the standard weight-loss plan I outline on this site.
Ease into things very slowly to allow your body to adjust. Start with a Level 1 plan and focus on getting solid healthy nutrition during the times you are eating. There is absolutely no rush. I encourage people to stay at Level 1 for at least a month until it feels very normal and comfortable. Then take the same approach to some form of Level 2 if needed.
If everything is going great at a Level 1 or 2 practice of course nothing else needs to be done. However if you are looking for a stronger effect or an interesting personal experience, when you feel up to it, you can attempt a Level 3 day. You may not succeed the first time you try and that’s fine. I didn’t.
Additional Thoughts on Focus/Concentration
I will close by noting that there are significant potential benefits to a fasting practice with regard to adult ADHD spectrum symptoms as well.
The fasted state is by far the most focused state. Think about an early human hunter. Perhaps the food has run out. It is critical that the hunt is successful. Perhaps they are waiting in ambush for hours, silent, focused on making the best move.
Many people I talk to agree that they are most focused in the morning before breakfast. It can be a very focused and settled time. Are you best able to work and focus in the fasted state before breakfast, or after a holiday dinner? I think most would agree that once we eat that naturally sharpened focus fasting offers is gone.
I have seen a number of people with ADHD successfully adopt fasting patterns that have allowed them to get off stimulant medications. As above, it is not for everyone. Of course I have no guarantees. But if you are looking for a natural alternative to pharmacotherapy you can give this a try. The easiest place to start is Level 1 with the feeding interval starting in the afternoon after the majority of work is done. Depending on your goals with weight and lifestyle a once-daily meal plan is a legitimate option as well, at least during the work-week or on critical days.