Fasting: A Spiritual Practice with Physical Benefits
Feb 18, 2024
Fasting: A Spiritual and Physical Practice
Fasting is the voluntary abstention from food or drink for a certain period. It is a practice that many religions and cultures have observed for centuries as a way of expressing devotion, repentance, gratitude, or solidarity. I had tried fasting first as a child during Lent and more recently when I lost 32 pounds in 100 days. I wrote about it in my "100 Day Diet" book on Amazon.
Fasting can also have various health benefits, such as improving blood sugar control, reducing inflammation, enhancing brain function, and promoting weight loss. In this article, we will explore why people fast, especially during the season of Lent, and how fasting can benefit your body and mind.
Why Do People Fast?
Fasting is a form of self-discipline and sacrifice that can help people focus on their spiritual goals and deepen their relationship with God. Many Christians fast during Lent, the 40 days before Easter, to commemorate the suffering and death of Jesus Christ.
Fasting during Lent is a way of imitating Jesus, who fasted for 40 days in the desert and resisted the devil's temptations. By fasting, Christians can also express their sorrow for their sins, ask for God's mercy and forgiveness, and prepare their hearts for the joy of the resurrection.
Fasting can also show solidarity with the poor and the oppressed, who often lack the basic necessities of life. By giving up food or other comforts, Christians can share in the suffering of others and practice charity and compassion.
Fasting can inspire people to pray for those in need and take action to alleviate their plight. Fasting is not only a spiritual practice but also a physical one. Fasting can have various benefits for the body, such as:
- They are improving blood sugar control by reducing insulin resistance. Several studies have found that fasting may improve blood sugar levels and lower the risk of type 2 diabetes (1).
- Reducing inflammation and improving conditions associated with inflammation, such as heart disease, cancer, and Alzheimer's disease (1)
- Enhancing brain function by stimulating the growth of new brain cells, improving memory and learning, and protecting against neurodegenerative disorders (1)
- Promoting weight loss by increasing the metabolism, burning fat, and suppressing the appetite (1)
- Boosting the production of growth hormone and anti-aging hormones, which can improve muscle mass, bone density, skin health, and longevity (1)
How to Fast Safely and Effectively?
Fasting can be done in different ways, depending on the fast's purpose, duration, and intensity. Some common types of fasting include:
- Intermittent fasting involves alternating between eating and fasting periods, ranging from a few hours to a few days at a time. For example, the 16/8 method involves eating only within an 8-hour window each day and fasting for the remaining 16 hours. This is the one I found best for myself in recent years. I waited until 11am to eat which was easy for me, then stopped eating at 7pm.
- Alternate-day fasting, which involves eating a normal diet one day and either completely fasting or having one small meal (less than 500 calories) the next day.
- 5:2 fasting, which involves eating a normal diet five days a week and fasting two days a week, with a maximum of 500 calories per day for women and 600 calories per day for men.
- Time-restricted feeding, which involves eating only within a certain time window each day, such as 6, 8, or 10 hours, and fasting for the rest of the day.
- Complete or water-only fasting, which involves abstaining from all food and drink except water for a prolonged period of time, usually more than 24 hours.
Fasting can be a safe and effective practice for most healthy adults, but it is not for everyone. Some people who should avoid fasting or consult with their doctor before fasting include:
- Pregnant or breastfeeding women need adequate nutrition for themselves and their babies.
- Children and adolescents who are still growing and developing need sufficient calories and nutrients.
- People with diabetes, low blood sugar, or other metabolic disorders may experience dangerous fluctuations in their blood glucose levels.
- People with eating disorders may use fasting as a way of restricting their food intake and worsening their condition.
- People with kidney stones, gout, or other conditions that fasting may aggravate.
- People who are underweight, malnourished, or have a history of nutrient deficiencies may compromise their health by fasting.
- People who are taking medication, especially those that need to be taken with food, may experience adverse effects from fasting.
If you decide to fast, you should follow some general guidelines to ensure your safety and effectiveness:
- Start slowly and gradually. If you are new to fasting, start with shorter and less frequent fasts, such as 12 hours once a week, and work your way up to longer and more frequent fasts, such as 24 hours twice a week.
- Stay hydrated. During your fasts, drink plenty of water and other non-caloric fluids, such as herbal teas, to prevent dehydration and flush out toxins. I also used green tea, black coffee, homemade chicken soup stock, and electrolytes, all without sugar, to get me through the tough times when fasting.
- Break your fasts carefully. When you end your fast, avoid overeating or bingeing on unhealthy foods, as this can cause digestive distress and undo the benefits of your fast. Instead, gradually resume your normal diet and break your fast with a small, light, and nutritious meal, such as fruits, vegetables, nuts, seeds, or soups.
- Listen to your body. Suppose you experience any symptoms of hunger, fatigue, headache, dizziness, nausea, or weakness during your fasts. In that case, you may need to adjust your fasts' length, frequency, or intensity or stop fasting altogether. Refrain from forcing yourself too fast if you feel unwell or uncomfortable.
- Combine fasting with other healthy habits. Fasting is not a magic bullet that can cure all your health problems or compensate for an unhealthy lifestyle. To maximize the benefits of fasting, you should also follow a balanced, wholesome, and varied diet, exercise regularly, manage your stress, get enough sleep, and avoid smoking, alcohol, and drugs.
Conclusion
Fasting is a practice that can have positive effects on both your spiritual and physical health. By fasting, you can deepen your connection with God, express your devotion and repentance, and show your solidarity and compassion with others.
You can also improve your blood sugar control, reduce inflammation, enhance brain function, promote weight loss, and boost longevity.
However, fasting is not for everyone, and you should consult with your doctor before fasting if you have any medical conditions or concerns.
You should also follow some basic guidelines to fast safely and effectively and combine fasting with other healthy habits. Fasting can be a rewarding and beneficial experience as long as you do it with the right intention, preparation, and moderation.
Reference:
- https://www.healthline.com/nutrition/fasting-benefits
