With Yom Kippur soon approaching, our thoughts turn to the most important fast of the year – and, perhaps, to fasting in general. Although we Jews may be among the few in our secular society to still fast for religious reason, we are not alone in observing religiously mandated fasting. From Ramadan to Lent, in Hinduism and Buddhism, abstaining from food and drink has been a universal practice across cultures and faiths.
What stands out for
Judaism’s 25-hour fast on Yom Kippur is the prohibition not just from food but
even from water. One might note that in Buddhist practice, only advanced
ascetics, under the guidance of an experienced teacher, fast without water for
this long. But regardless of the timing or severity, the goal of religious
fasting is not punishment but purification: a way to turn inward, reflect on
one’s life, and reconnect with G-d.
Religion
Meets Modern Science: Fasting is Good for You!
Modern science is
now validating what religions intuited; abstinence from food and drink can be
good not only for the soul but also for the body. We now believe that fasting
“resets” the body in a number of ways and offers a number of health benefits:
? Autophagy, derived from the Greek words “self-eating.” is the natural mechanism
that allows our bodies to clean out damaged cells and generate new ones. It
happens during sleep and can also be triggered by fasting – often after 12 to
16 hours without food. By decluttering at the cellular level, autophagy
supports healthy aging, strengthens immunity, and may protect against diseases
like Alzheimer’s, cancer, and heart disease.
? Insulin
sensitivity is an indicator of good health and a
well-functioning metabolism. It means the body is able to use insulin
efficiently to move glucose into the cells for energy without forcing the
pancreas to overproduce. Insulin
resistance, by contrast, develops when the body is exposed to excess sugar
and refined carbohydrates, which, over time, puts a strain on both the cells
and the pancreas. Fasting for 16 hours (ideally, though 12 hours is a good
start) gives the body a break, lowers circulating insulin levels, and allows
glucose to be used more effectively, helping reduce the risk of insulin
resistance and diabetes. (A nutrient-dense diet and regular physical activity
also help maintain insulin sensitivity.)
? Inflammation
Reduction: Scientists have found that fasting
increases levels of a chemical in the blood called arachidonic acid which
inhibits inflammation. (Medical News
Today 2/2/24 “How Fasting Can Reduce Disease Risk by Lowering
Inflammation”) This is important because chronic
inflammation is at the root of many modern diseases, from heart disease to
obesity, arthritis, and even depression. Giving the digestive system a break
also promotes gut health by decreasing intestinal inflammation and allowing for
the expansion of protective gut bacteria.
? Weight
Management: When we eat regularly throughout the day,
our body primarily runs on glucose (sugar) from food. But when food is withheld
– whether for hours or days – the body switches to its “backup system” of
burning stored fat for energy. Today, with an abundance of 24/7 food supply, we
no longer need this brilliant system for survival. Or do we? Fasting allows us
to tap into this natural mechanism to give our bodies a rest and to lose
weight. Researchers believe that 12 to 16 hours of no food is the point at which
the body starts to convert stored fat into fatty acids and ketones (PubMed: “Flipping the Metabolic Switch: Understanding the Health
Benefits of Fasting”) Many people interested in better health have started to
practice “intermittent fasting,” also known as 16:8 eating; they eat within an eight-hour
window while gaining the benefits of fasting for 16 hours. According to Dr.
Alan Goldhammer, author of Can Fasting Save Your Life?, fasting not only
supports weight loss but helps reduce visceral fat which is highly
inflammatory.
?
Mental Clarity & Cognitive
Benefits: Many people report that
fasting enhances focus and mental clarity. While hydration is important for
this effect – something not possible during fasts like Yom Kippur or Tisha b’Av
– the body is well equipped to handle periods without food, thanks to our built-in
survival system. During prolonged fasts, our bodies shift to using fat and
ketones for energy, thereby eliminating the spikes and crashes of using
glucose, and our hunger hormone, ghrelin,
also decreases, easing feelings of hunger. It is believed fasting modulates
neurotransmitters, such as dopamine
and norepinephrine, which improve alertness, motivation, and mood. This
may be why fasting is tied to spiritual practices across cultures; it is as if
mind and body become one, allowing more attention to the
soul.
How to
Prepare for a Fast
To be well prepared
for a prolonged fast, you should gradually reduce consuming processed food,
caffeine, and alcohol in the days leading up to it. In addition, increase your
intake of whole foods with protein and fiber, and drink lots of water. The night
before the fast begins, eat a balanced meal with protein, healthy fats, fiber,
and complex carbs to sustain satiety. I personally go for meatballs and
spaghetti (okay, not so complex), salad with homemade olive oil dressing, and
lots of water. Coffee drinkers might consider shifting to 50:50 caffeine decaf
blend or full decaf in the days before the fast.
How to
Break a Fast
The way you break a
fast is just as important as the fast itself. After giving your body,
especially your digestive system, a long rest, you want to reintroduce small
portions of easily digestible foods slowly and mindfully. As with any fast –
including the one you undergo every night – you want to break it with protein
and good fats to promote muscle repair, stabilize blood sugar, and transition
back to normal eating without overwhelming the digestive system.
Nutrient-filled meals to break daily fasting – that is, breakfast – provide
long lasting energy and satiety without the midmorning crash. Given the mild
dehydration following our Yom Kippur fast, you may want to start with a fruit
or vegetable juice to rebalance your electrolytes. To avoid the temptation to
overeat, eat a few foods slowly and wait the 20 minutes your body needs to
digest and see if you are already full. Otherwise, your body may feel worse
than before.
Ideas for breaking a
prolonged fast:
? Rehydrate and rebalance electrolytes with real juice (not a “juice drink” with
high sugar content), bone broth, or vegetable soup. Watermelon juice, coconut
water, orange juice, and tomato juice are all high in electrolytes.
? Eat a small
portion of protein, such as eggs, fish, lox, cream
cheese, or Greek yogurt.
? Healthy
fats, such as avocado, olive oil, and nut/legume
pastes like tahini or chumus.
? Avoid raw
fiber-rich vegetables; use cooked vegetables instead
for easier digestion.
? Avoid simple
carbs (white bread, sweets) in large amounts right
away; they spike blood sugar and can lead to dizziness or GI distress.
? Avoid fake
sugars and other processed foods to extend the
cleansing you just gave your body.
For daily overnight
fasts (breakfast), the same principle applies: Start with protein and fat, not
refined carbs. An ideal breakfast menu includes:
? Small portion of protein: such as eggs or Greek yogurt.
? Healthy fat:
organic butter, cream cheese.
? Berries and chia pudding for brain health.
Conclusion:
Both Body and Soul
Fasting is not just
about deprivation. It can assist in spiritual transcendence and transformation
if we let it. And it can promote physical restoration as well: burning stored
fat, cellular cleansing and repair, sharpening of the mind, and lowering the fires
of inflammation that drive chronic disease. A true reJEWvenation!
Jill Moroson MSW, CHC, is a nutritional
health coach. Contact her at heres2health@gmail.com with questions or to
schedule a (free) half-hour consult to
