Fasting anxiety (5 ways to cope)

In this guide, we will mainly focus on fasting anxiety. The guide will make a relation between fasting and anxiety. Before digging into anxiety, we will look at what is fasting and the different types of fasting. We will then look at if fasting can reduce anxiety, in this section, we will look at the different reasons why fasting might reduce anxiety through various research studies. In the next section of the guide, we will look at if fasting can increase anxiety. We will also look at some specific reasons as to why this may happen. 

Is fasting bad for anxiety? 

There is no direct answer to this question. Like anything has pros and cons, so does fasting. Research has shown both positive and negative outcomes of fasting on the mental health of a person. Some evidence shows that fasting or acute fasting has helped the person reduce anxiety-like symptoms, while others show that lack of food creates the symptoms or makes it difficult to deal with these symptoms. 

This can pose a problem at the nutritional level since it is possible that after a long time, there is a lack of vitamins and minerals that are necessary for the body. If you think this could be happening to you, check out which are the best minerals for anxiety.

Fruits have always been recommended for daily intake because they are rich in important vitamins, minerals, and amino acids. Add these Best Fruit for Anxiety.

Check our extensive list of 10 Vitamins for Anxiety.

Further, in this article, we will try to establish these two perspectives on fasting. We will look at how fasting reduces or increases anxiety in an individual. But before that, we look at the different types of fasting. 

  • Intermittent fasting 
  • Alternate day fasting
  • Fat fasting 
  • Warrior diet 
  • 24 hour fast 
  • 5:2 Diet

Intermittent fasting 

In simple words, intermittent fasting means going without food for a long period of time. The most popular time frame is called 16/8 intermittent fasting. That means you fast for 16 hours and keep an 8-hour eating window open.intermittent fasting is also defined as periods of calorie restriction between periods of normal calorie intake. 

Unlike other dietary options, Intermittent fasting does not keep in check what you eat, but instead it checks the time frame you eat within. The window period for you to consume food can be set according to your own convenience and schedule. 

Alternate day fasting

Just as the name suggests, alternate day fasting includes skipping an entire day of the meal. Alternating between days of eating and days of fasting, during which you do not consume any food or beverages except for calorie-free drinks, such as water, coffee, and tea sans-milk. Start drinking these juices to fight anxiety.

If you’ve decided to have a good hot tea for your anxiety, you can find Pukka tea, black tea, loose leaf tea, kava tea, turmeric tea, holy basil, ginseng tea, jasmine. Check the Yogi Tea site where they sell the best teas. You can find this and other products at Holland & Barrett.

It might look something like this:

Monday: Fasting

Tuesday: Eat normally

Wednesday: Fasting

Thursday: Eat normally

Friday: Fasting

Saturday: Eat Normally

Sunday: Fasting

Fat fasting 

Fat fasting is a kind of fasting that is done by individuals if they want to reach ketosis quickly or already are in it. It is also best for those who follow the keto diet. 

The fasting includes you consuming about 80 to 90 percent of your calories from fat only within 2 to 4 days. Some people take 1000-1200 calories in one day, while others break it to 230 calories per meal. 

Warrior diet 

Another approach to get the advantages of caloric limitation is the Warrior Diet. Defined by a man named Ori Hofmekler, a previous individual from the Israeli Special Force, the eating routine was intended to emulate the eating regimens of ancient fighters. 

Probably, these fighters kept their psyches sharp and their waistlines thin by eating almost nothing during the day and burning-through one major feast around evening time. 

In the event that you follow a low-carb ketogenic diet, you might need to zero in on low-carb veggies and keto snacks during the day, and one more significant fundamental feast around evening time. 

If you’re looking for snack options that can help manage anxiety, here are the Best Snacks for Anxiety.

You can likewise go without food completely for the duration of the day and eat one huge feast around evening time. 

However, since little tidbits are “permitted” prior to night, this methodology can be simpler than swearing off food through and through. Simply be certain not to gorge late around evening time, which can cause stomach upset and heartburn.

For instance, drinking coffee or eating something spicy can only make the situation worse. 

24 hour fast 

As the name suggests, in this type of fasting, you do not consume any kind of calories for 24 hours. Some people might include beverages like coffee or tea, but it is usually recommended that you stay on the water for 24 hours. For example, if you have dinner on Monday evening, the next time you intake food is on Tuesday evening, leaving 24 hours fasting window. 

If you like tea, here are the Best Davids Tea for Anxiety

If you’ve decided to have a good hot tea for your anxiety, you can find Pukka tea, black tea, loose leaf tea, kava tea, turmeric tea, holy basil, ginseng tea. Check the Yogi Tea site where they sell the best teas.

5:2 Diet

The 5:2 eating regimen is like the 24-hour quick and the substitute quick in that you will quick for 24-hour periods[*]. 

Yet, it’s somewhat simpler in light of the fact that you’ll just quick two times seven days. It would appear that this: 

You eat ordinarily for five days consistently. 

You quick totally for two days out of every week or limit calories to 500-600 calories for each day on fasting days. 

You pick when you quick; i.e., jump into one 48-hour quick or quick for two 24-hour time frames, days separated.

People fast for various reasons. Some fast mainly to lose their weight. Others fast for their religious and spiritual reasons.  Most of the religions believe in the idea of fasting yourself to achieve the ultimate truth or to show your faith towards the religion. Many mental health therapist also asks you to keep your diet in check in order for the betterment of your own mental health or to increase your recovery from psychiatric illness. 

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

Does fasting reduce anxiety? 

Yes, certain research studies have shown us that fasting can reduce anxiety. A research done in mice had shown that a 24-hour fasting had shown a significant decrease in anxiety-like symptoms in them. This was also seen in relation to the reduction in the  caspase-1 activity throughout the brain.

In addition to this, another reason for this could be the gut bacteria. A recent report found a connection between certain gut microorganisms and mental issues, including anxiety and uneasiness. In particular, gut microbiota, or gut flora, influences the gut-cerebrum pivot, which is a term used to depict the harmonious connection between the gastrointestinal plot and the central nervous system. With gut microscopic organisms being intensely impacted by the food that we burn-through, most would agree that fasting will likewise influence this. It is sensible to say that a huge decrease in food intake will likewise significantly affect mental health.

Another conceivable explanation identifies with a cycle called ketosis, which is the place where the body runs out of carbs to consume energy, so all things considered consume fat and a substance called ketones, which are a kind of compound that is created by the liver when insulin levels are low. Ketosis is something that normally occurs during delayed diets, as it is extremely unlikely to quick without running out of sugars. 

An investigation has demonstrated that ketones are powerful at overseeing neurological issues, just as manifestations of different issues, for example, anxiety. Tests with respect to ketone supplementation were performed on a few types of rodents, where scientists saw a huge drop in anxiety-related symptoms. While these tests were not repeated on people, there are narrative reports of individuals discovering ketogenic diets to be useful for their uneasiness.

Some people believe that apart from the scientific explanation, fasting can make you focus on other things apart from anxiety. They belie that when they fast, they look forward to eating the next meal of the day and are mostly focused on their diets rather than their anxiety-provoking thoughts. 

Research has also shown that fasting brightens a person’s mood. A study found that after 3 months of fasting participants revealed improved dispositions and diminished strain, outrage, and disarray. Another examination from 2018 that was researching weight reduction methodologies found that irregular fasting was related to huge enhancements in passionate prosperity and sorrow.

Ongoing inflammation has been connected to many neurological problems, including depression, bipolar disorder, Obsessive-Compulsive Disorder (OCD), schizophrenia, Alzheimer’s Disorder, and others. As per an investigation, discontinuous fasting diminishes aggravation, which can have powerful advantages for your cerebrum wellbeing and mental prosperity. 

Does fasting increase anxiety? 

Just like how it can do benefits to us, it can also harm us. 

Remember the feeling of extreme anger when you are hungry. Yes, it is possible that if you keep your stomach empty you might end up disrupting your mood to a great extent. An empty enough stomach can give way to feelings of irritability and anger. 

In our harried, stressful world, skipping a meal here and it is all too common. What’s more, many people who are anxious and stressed may feel they have no appetite or simply lack the desire to eat. But for most people used to regular meals, skipping meals causes a drop in the body’s blood sugar levels. If prolonged, this drop may lead to increased feelings of anxiety and irritability. Other anxiety-provoking effects of low blood sugar are dizziness, light-headedness, confusion, and weakness.

The more cortisol flowing through your body, the almost certain it is that you’ll feel focused. There is some proof [that] limited dietary conduct can build the pressure chemical cortisol, which can cause changes in food inclinations and longings and disposition.

In addition to this fasting can also make you extremely fatigued.  Fasting can decrease the amount of REM sleep due to the body’s rise in cortisol and insulin while fasting. Due to the extreme tiredness, it is possible that you start to avoid your social life, eventually you might fall into the falling od loneliness and depression, without any social support per se. Therefore, instead of making y=mental health disorders better, fasting might just harm your recovery. 

Therefore, if you are looking for fasting to reduce your anxiety, you might as well do it under the supervision of your doctor. Make sure if you experience any ill effects of fasting, you might want to consider dropping it and finding new ways to help your anxiety. 

Conclusion 

In this guide, we will mainly focus on fasting anxiety. The guide will make a relation between fasting and anxiety. Before digging into anxiety, we will look at what is fasting and the different types of fasting. We will then look at if fasting can reduce anxiety, in this section, we will look at the different reasons why fasting might reduce anxiety through various research studies. In the next section of the guide, we will look at if fasting can increase anxiety. We will also look at some specific reasons as to why this may happen. 

What we recommend for curbing Anxiety

Below are some of the services and products we recommend for anxiety

Anxiety Weighted Blankets

  • Anxiety Weighted Blankets are by far the number 1 thing every person who suffers from anxiety should at least try. Anxiety Blankets may improve your sleep, allow you to fall asleep faster and you can even carry them around when chilling at home.

Online Therapy

  • Online therapy is another thing we should all try. We highly recommend Online therapy with a provider who not only provides therapy but a complete mental health toolbox to help your wellness.

Anxiety Course

  • With over 50,000 participants, this anxiety course may be just what you need to regain control of your life.

Light Therapy

  • Amber light therapy from Amber lights could increase the melatonin production in your body and help you sleep better at night.  An Amber light lamp helps reduce the amount of time it takes you to fall asleep and increases overall sleep quality.

FAQs: Fasting Anxiety 

Will not eating trigger nervousness? 

Furthermore, numerous individuals who are restless and focused may feel they have no craving or essentially do not have the longing to eat. Be that as it may, for the vast majority used to normal suppers, skipping dinners causes a drop in the body’s glucose levels. Whenever drawn out, this drop may prompt expanded sensations of nervousness and crabbiness.

What food helps anxiety?

Nine foods to eat to help reduce anxiety

Brazil nuts. 

Fatty fish. Rich in omega-3. 

Eggs. 

Pumpkin seeds. 

Dark chocolate. 

Turmeric. 

Chamomile. 

Yogurt.

References 

https://www.businessinsider.in/science/8-signs-your-intermittent-fasting-diet-has-become-unsafe-or-unhealthy/articleshow/70402473.cms

https://medium.com/all-about-health/why-fasting-quells-my-anxiety-da794e3f5d9d

https://www.shape.com/healthy-eating/diet-tips/how-intermittent-fasting-affects-mental-health

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