It is Holy Week and a lot of us are doing some form of spiritual fast. Did you know that the blessing of spiritual fasting extends beyond our spiritual growth? It can benefit our physical health as well.
In a scientific review of various religiously motivated fasts conducted by John F Trepanowski and Richard J Bloomer in 2010, the researchers investigated the impact of religious fasting on human health, a study that was subsequently published in the Nutrition Journal.
Considering the results of this study, we can garner that spiritual fasting positively impacts blood lipid (cholesterol and triglycerides), blood glucose, inflammation, blood pressure, and weight.
The study says, “The fasting periods are more similar than dissimilar, and they can each be described as a variant of vegetarianism. Some of the more favorable effects of these fasts include the lowering of body mass, total cholesterol, LDL-C, and the LDL-C/HDL-C ratio. The Biblical-based Daniel Fast prohibits the consumption of animal products, refined carbohydrates, food additives, preservatives, sweeteners, flavorings, caffeine, and alcohol. It is most commonly partaken for 21 days, although fasts of 10 and 40 days have been observed. Our initial investigation of the Daniel Fast noted favorable effects on several health-related outcomes, including: blood pressure, blood lipids, insulin sensitivity, and biomarkers of oxidative stress.”
Aside from spiritually and ethically motivated fasting, some have also resorted to fasting for weight loss.
Naturally, when we restrict our feeding time in a day, we also restrict the amount of calories we consume. Thus, the deficit in calories will lead us to lose weight. Time-restricted feeding which is a variation of intermittent fasting can make you lose weight but it isn’t supposed to be adapted solely for that purpose.
Weight loss isn’t the main benefit of fasting. It is just an added benefit as the body repairs and the cells become more efficient in metabolizing energy or breaking down and utilizing the calories and nutrients we obtain from food.
When a loved one is sick, we go out of our way to force feed them to recovery right? Did you even stop to think that when we are sick, we could develop a fasting instinct? This may not be applicable to some medical conditions such as insulin-dependent diabetes mellitus or anemia. wherein having no appetite is detrimental to one’s recovery. In most cases, however, just like when a patient is undergoing cancer treatment or having a heart issue, kidney problems, pancreatitis, and even stomach upset, fasting may just be what is needed to facilitate the healing and recovery processes. This will allow your body organs to rest and stimulate your body to use stored fat as energy, as well as, give the immune system the chance to get rid of toxins in the body.
In the fifth century BCE, Hippocrates the father of modern medicine, had recommended fasting or the abstinence from food and drinks for sick patients. In this day and age, various fasting methods have been introduced to us—ranging from consumption that is restricted to plain water or zero-calorie tea concoctions to consuming very low-calorie diets between 500 to 800 kcal per day. Fasting intervals also vary from eight to 24 hours or alternate day fasting. Some also eat regularly for five days and fast or eat low calorie diets for two days a week. The fasting mimicking diet developed by Dr. Valter Longo is a plant-based low-calorie diet for five days that feeds the body with nutrients while promoting ketosis (fat burning mode) and production of stem cells.
What exactly happens inside the body when we are on a fasting state Autophagy happens. This word comes from the combination of two Greek words which means self (autos) and to eat (phagomai). Simply put, autophagy means self-devouring. It is a process whereby the body undergoes a process similar to recycling and housekeeping.
During fasting, the body breaks down parts of old cells. Lysosome, a part of our cells, eats and digests the damaged and junk cell parts. After which, the lysosome releases the parts of the eaten cells that are reusable. These recycled parts are then used by the body to make new cells. This is when repair and recovery from illnesses can happen. Autophagy or the regeneration of new cells will also help the body prevent illnesses and help the body function optimally. Autophagy also plays a huge role in delaying aging and promoting longevity.
Autophagy doesn’t only occur with fasting. It can be generated by other factors that put the body in a state of stress such as exercise, calorie restriction. and a high fat, low carb diet. Going on a ketogenic diet to lose weight and stimulate autophagy is not recommended. While you initially lose weight from restricting food intake ergo decreasing total caloric intake and your blood chemistry results seemingly drop, studies have shown that prolonged ketogenic diet will eventually lead to the stiffening of your arteries due to plaque formation in your blood vessels. This condition increases your risk of having elevated blood pressure or hypertension, heart attack and stroke. It can also put you at risk of developing kidney stones.
Do not attempt to fast if you have a medical condition, unless with the approval of your physician and the guidance of a registered nutritionist dietitian. While fasting boasts of many health benefits, it is not for everyone. Have a blessed Holy Week!