Fasting Isn’t for the Faint of Heart

c. 2006 Religion News Service (UNDATED) Jews worldwide began fasting at sunset Sunday (Oct. 1) in observance of Yom Kippur, while Muslims are continuing their monthlong daytime abstinence from food and drink during the penitential season of Ramadan. Fasting isn’t embraced by every medical professional, but millions of people have practiced this form of self-denial […]

c. 2006 Religion News Service

(UNDATED) Jews worldwide began fasting at sunset Sunday (Oct. 1) in observance of Yom Kippur, while Muslims are continuing their monthlong daytime abstinence from food and drink during the penitential season of Ramadan.

Fasting isn’t embraced by every medical professional, but millions of people have practiced this form of self-denial for thousands of years for reasons ranging from religious conviction to weight loss.


A common greeting on Yom Kippur, the Day of Atonement and the holiest day of the year for Jews, is, “Have an easy fast.” In other words, don’t let the fast be too hard on you and your body. If you’re new to fasting or you’ve tried it in the past without much forethought, here are some tips to ensure your fasting journey is a safe one:

Understand the potential benefits of fasting.

People who fast for religious or spiritual reasons say going without food and drink helps them focus more deeply on prayer and self-reflection, learn discipline and practice generosity toward others. But there are no real, long-term medical benefits of fasting, health professionals contend.

“If you’re fasting for spiritual reasons, it can have positive and profound effects. But if you’re trying to improve your health, I would focus more on the kinds of foods you eat when you do eat,” said Linda Horning, a registered dietitian in California and co-author of “The Complete Idiot’s Guide to Fasting” (Pearson Education, $18.95).

You don’t have to fast to detoxify your body because it already does that on its own, with help from the liver, kidneys, lymph glands, skin and colon.

Health care providers usually strongly oppose fasting for weight loss because it’s only a temporary solution. You can’t fast forever. Plus, you slow down your metabolic rate when you fast, which means you’ll probably be eating more than your body needs when you resume eating.

Fasting’s not one-size-fits-all.

There are different kinds of fasts, as well as different durations; Yom Kippur’s fast lasts 25 hours. People fasting during Ramadan abstain from food and drink from dawn to sunset throughout the month of observance. Other fasts last for a half-day, one day weekly or two days monthly. More severe fasts can last 40 days or more.

The more common kinds of fasts include drinking only water and refraining from solid food. There’s also the juice fast, which provides essential nutrients and calories through freshly made fruit and vegetable juices. You can also have a partial fast by cutting out certain foods.


Fasting’s not for everyone.

The practice isn’t recommended for people with diabetes and other chronic diseases, low blood pressure, heart conditions, eating disorders and underweight issues; women who are pregnant or breastfeeding; people with mental illnesses; and elderly people who are frail. It’s best to check with your doctor before you fast, especially if you have a medical condition of some kind.

Don’t compare your fasting experience with that of others.

This can be very tempting to do if you’re fasting with friends or family, but you can’t expect your experience to be the same as anyone else’s. Fasting can be very easy for some people, while others might have a harder time.

It’s best to prepare your body in advance of a fast.

If you didn’t prepare and you’re already fasting, it’s important to limit your activities so you can monitor how your body is dealing with lack of food and drink. You might develop a headache, dizziness, become irritable or experience lightheadedness. Don’t chew gum because that will activate your digestive process, which will make you really, really hungry.

If you decide to fast in the future and you’re going to go without fluids, even if it’s just for a day, be sure to drink plenty of water a few days before your fast to avoid dehydration. Ease off caffeinated beverages for several days to avoid withdrawal symptoms such as a headache or irritability.

Resist the temptation to eat a huge, rich meal before entering a fast. This will make you very uncomfortable. Have a regular-sized meal and choose foods that will provide you with nutrients, such as fruits, vegetables and whole grains.

Break your fast slowly.

Loading up on high-carb foods all at once will put a lot of stress on your body, which will handle food much better if it’s delivered in smaller bites. Eat lightly and choose soft foods that are easily digested, such as cooked fruits and vegetables, potatoes, soups and yogurt. Drink lots of water to replenish your fluid supply.


(Peter Genovese writes for The Star-Ledger of Newark, N.J.)

KRE/PH END GENOVESE

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