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Fasting, abstaining from food for an extended period, is commonly practiced for spiritual and religious reasons, such as during Lent, but it also offers health benefits.

If you choose to fast, it is important to prepare your body. Gradually reduce your food and drink intake for several days or weeks before starting your fast. Sudden fasting can shock your body if it’s not adequately prepared.

For instance, if you have been consuming three full meals a day, with snacks in between, abruptly stopping can leave your body struggling to maintain energy levels during the fast.

Avoiding sugary and refined foods and drinks, like cookies and sweet tea, before fasting is advisable. These may initially make you feel full, but you will likely experience hunger and weakness later on.

To sustain energy levels throughout the fast, focus on consuming complex carbohydrates like whole grains, as well as protein sources, such as meat, nuts, seeds, and beans. (Credit: Shutterstock)

To sustain energy levels throughout the fast, focus on consuming complex carbohydrates like whole grains, as well as protein sources, such as meat, nuts, seeds, and beans.

For a dry fast, which involves abstaining from both food and water, proper hydration in the days leading up to it is essential. However, caution is advised to avoid dry fasting with high toxin levels in the body, as hydration helps flush out toxins.

Experiencing fatigue during the fast is more likely with elevated toxicity levels.

Interval dry fasting, which involves alternating periods of fasting and eating, can yield various benefits, including weight loss, improved skin and hair health, and reduced appetite. Consistent practice, such as fasting for 12 hours followed by eating over five to six consecutive days, is recommended for optimal results.

CAUTION

If someone is fasting for the first time, they should not fast for more than 12 hours initially. It is advisable to gradually increase the fasting duration until they can comfortably fast for at least 24 or 36 hours at a time.

Certain categories of people should avoid fasting altogether. These include children, the elderly, pregnant women, lactating or breastfeeding mothers and to some extent, women during their menstrual periods, especially if the chosen fast is a dry one.

Individuals with health conditions, such as diabetes, those struggling to maintain stable blood sugar levels, those with chronic kidney disease, those who are underweight, recovering from surgery or illness, or those with eating disorders, are also not suitable candidates for fasting.

However, if someone is taking medication, they should consult their doctor before fasting. It is essential to seek advice on whether fasting is appropriate and to understand any precautions needed to avoid adverse outcomes due to incorrect medication intake.

For example, medications for seizure disorders are essential and should not be discontinued during fasting, while some antibiotics should be taken with food.

In the case of involvement in sports, it is recommended to reduce activity during fasting. Avoid intense exercise while abstaining from food and drink, and instead, conserve energy for other essential daily activities.

AS YOU FAST

While fasting, it is essential to stay hydrated. If your fast allows for water, aim to drink eight to 14 glasses throughout the day, depending on your level of physical activity.

Choose warm or room temperature water for hydration, as cold water can shock the system.

It’s essential to stay hydrated while fasting

Herbal teas are a good option, as they are caffeine-free and can boost energy without interfering with sleep or causing anxiety.

Avoid beverages that contain caffeine, as they can exacerbate anxiety and disrupt sleep, complicating the fasting process.

Juice can be consumed during fasting, but avoid acidic fruits, such as citrus and pineapples, as they may irritate the stomach. Opt for soothing fruits or vegetables, such as mangoes, cucumbers, and avocados for juicing.

During dry fasting, pay attention to your body’s signals. If you experience dizziness, nausea, exhaustion, or feel on the verge of passing out, it’s important to break the fast.

Prolonged dry fasting can lead to dehydration, electrolyte imbalances, and low blood pressure, which can be life-threatening.

Imbalances in electrolytes, such as sodium and potassium can result in seizures, as they disrupt the transmission of electrical signals between cells, causing involuntary muscle contractions and loss of consciousness.

Dehydration can also lead to urinary and kidney problems, such as urinary tract infections, kidney stones and kidney failure. When the kidneys are unable to remove excess fluids and waste from the body, it can become life-threatening.

Dehydration may also cause dry mouth, skin and eyes, as well as decreased urination, resulting in dark urine with a foul odour.

BENEFITS OF FASTING

When done correctly, fasting facilitates weight loss. It increases the production of the neurotransmitter norepinephrine, boosting metabolism and causing the breakdown of body fat for energy, resulting in weight loss.

During fasting, the body eliminates excess water, reducing inflammation and weight. This can be beneficial for patients with arthritis and other inflammatory conditions.

To sustain energy levels throughout the fast, focus on consuming complex carbohydrates like whole grains, as well as protein sources, such as meat, nuts, seeds, and beans. (Credit: Shutterstock)

Fasting lowers sugar levels in the body as stored glucose is used, increasing the body’s sensitivity to insulin and reducing insulin resistance. This helps maintain steady blood sugar levels, improving blood sugar control and contributing to weight loss.

Switching metabolism from using glucose to fatty acids as fuel, which occurs during fasting, improves cellular function.

This metabolic shift triggers stem cells (cells from which all other cells with specialised functions are generated) to become more active and regenerative.

Another benefit of the metabolic shift to fat breakdown is the boost in energy production. This process also promotes heart health by reducing cholesterol levels, a risk factor for heart disease, especially in overweight individuals.

The body undergoes a cleansing process during fasting, known as autophagy. This cellular process allows the body to recycle and remove degraded cellular components, promoting cellular renewal and repair.

Fasting eliminates old and dysfunctional cells, replacing them with new and high-functioning ones. Autophagy also enhances mental well-being, improving concentration.

Fasting, especially dry fasting, helps detoxify the body. When the body realizes it is not receiving external nutrients, cells begin to consume toxins internally for survival.

This detoxification process also offers protection against certain conditions, such as cancer, as the body utilizes toxins for energy, which can otherwise contribute to cancer development.

Fasting helps build and maintain a healthy gut by giving it a break from digesting and assimilating nutrients.

The writer is a nutritionist.