Fasting tips for people who can’t fast

What is fasting?

Definition: 'Abstinence from food, partial or total, or from proscribed kinds of food, as seen in religious observance. It is used as a medical therapy for many conditions. It is also a spiritual practice in many religions.’

Fasting has been used by all cultures for at least 10,000 years, advocated by many including the father of western medicine, Hippocrates, as a way to heal the body. Fasting has beneficial effects on the body and mind, allowing the digestive system to rest and energy to be used in other areas such as healing and rejuvenation.

There is fasting or water fasting where no food is taken but intense hydration is. Intermittent, alternate day or periodic fasting which involve fasting for certain periods of time such as overnight, every other day or 1-2 days a week. Juice fasting where pure vegetable or fruit juices and water are taken only, each one delivering health benefits.

What are the benefits?

Fasting is a time of rest and has been shown to increase other systems as the digestive system rests such as:

• the brain, increasing mental clarity, improving mental health and memory,

• increasing energy as toxins are removed from systems.

• It restores a healthy weight,

• breaks food addictions,

• repairs DNA, slowing the ageing process,

• positively affects the microbiome in the digestive tract, reducing disease and inflammation causing microbes and returning it to a more healthy environment

• It leads the way for a new healthier diet and lifestyle to follow.

What are the drawbacks?

You may be thinking about fasting if you are suffering from digestive issues, excess weight, illness or disease, and it can certainly help. But motivation, understanding, commitment, endurance, environment and lifestyle, health and mindset can all affect the ability to fast. Fasting can involve not giving into temptation and cravings at the start and preparing and ‘breaking’ a fast properly by cutting down on processed, animal and stimulating foods, and reintroducing healthy foods slowly.

If done incorrectly the reintroduction of food can cause digestive imbalances such as constipation and gas.A slow reintroduction of food must be done, starting on homemade fruit juice or simple vegetable broths.

So how can we receive the benefits of fasting if we find it hard to fast or can’t fast for long periods of time?

Fast from certain foods-

• Bring attention to foods we know aren't good and slowly start to eat less of them. Pick one at a time and find a suitable replacement e.g. swop refined sugar for maple syrup, fruit or make your own healthier treat.

• Reduce junk food to once a week and increase vegetables in your meals.

• Keep a diary (link to other page), go slow with no guilt, punishment or pressure, make a slow consistent habit (that involves ‘failing’ and practising again and again).

Fast on certain foods-

Start to increase the healthy foods you like; add extra salad or vegetables to your meals, increase fruit snacking and herbal teas. This leaves less room for less healthy foods and increases your antioxidant load, increasing energy and toxin removal.

Fast at night- When we sleep the body starts to assess and consolidate, it repairs and resets and gives us a mini fast window every night. How much time do you leave before your last bite in the evening and your first in the morning? See if you can increase it hour by hour slowly. Ten, twelve, sixteen hours between your last and first meal is already a good fast for the body.

Fast the mind-

• Negative thoughts and feelings create anxiety and fear and produce cortisol and adrenaline that rush round the body creating an acidic, negative environment.

• Start to take time out to list the positives of the day, catch a negative thought/feeling and breathe deeply to relax, find something to appreciate or just observe it until it passes.

• Smile, laugh, sing, hug and be creative at every opportunity and don't fill every space of free time. Positive daydreaming can give your mind a rest and reduce stress and increase well being (Poerio, et al., 2015). It can also be used to reflect on what you really want in life. A nicer way to approach a long queue or wait.

Fast from places and people-

• People or places can disrupt or trigger us and negatively affect our health. We can feel compelled to be in a negative experience sometimes but it can do more harm than good.

• Take more rest and independent time and surround yourself with things and people that positively affect your health.

Fast from pathogens-

• Pathogens like viruses and bacteria have evolved with us and can reside inside us. They survive on grains, fats, proteins especially dairy and eggs and thrive on a low immune system.

• Decrease junk foods and increase plants, especially herbs and spices. Increase rosemary, coriander, sage and turmeric in your diet to weaken them. Consume them with meals and in between in teas and tinctures on an empty stomach.

• Vitamins and mineral supplements like zinc and liposomal vitamin C can strengthen your systems as well.

Commonly asked questions and answers:

What about starvation- Fasting involves intense hydration of 2-3 litres of water a day, which the body can survive weeks on. Fasting also uses fat in the body for some energy and also requires rest so less energy is needed. Fasting stops long before any organs are negatively affected and therefore before starvation occurs.

What do you do while fasting- Take time off preferably to rest in a warm, quiet, comfortable space with everything you need. You can help your body detox through hot baths, massage, stretching, herbs or you can improve the health of the mind by meditating, journalling, reflecting, starting a new creative project. Once used to fasting people also do supportive treatments like enemas.

What are the specific steps of fasting- How to properly prepare, break and support yourself through various fasts can be found here (add link to another doc).

Does fasting have any negative effects- If suddenly trying to fast it may not work and could result in binge-like behaviour, as well breaking a fast with junk food can cause negative digestive effects such as bloating or constipation. It will obviously affect performance and intense exercise needs to be stopped during fasting.

How old do you have to be to fast- Fasting before you are fully developed is not suggested. A healthy age to fast may be 20 years old+, but it depends on your health and life situation and your doctor should always be consulted first.

To sum up..

Fasting can be beneficial for your health but needs understanding and proper execution. There are many ways to fast so choose one that suits you. If you are interested in any type of fasting, give yourself time to think, read, plan and prepare so you can do it successfully and reap the benefits.