Fasting and its benefits

Fasting is the practice of abstaining from food or certain types of food for a specified period and is associated with various health benefits. However, individual responses to fasting can vary.

Some of the benefits of fasting are.

1.      Weight loss:   the body can tap into stored fat for energy during the fasting period.

2.     Improved Insulin sensitivity: fasting can help regulate blood sugar levels, reduce the risk of type 2 diabetes, and improve metabolic health.

3.     Cellular Repair and Autophagy: fasting triggers the process of autophagy, where the damaged and aged cells are removed and recycled thus contributing to cellular repair and maintenance. Modulation of autophagy is a potential therapeutic target for a diverse range of diseases, including metabolic conditions, neurodegenerative diseases, cancers, and infectious diseases. Traditionally, food deprivation and calorie restriction have been considered to slow aging and increase longevity (1). Yoshinori Ohsumi, a Japanese cell biologist won the Nobel Prize in Medicine in 2016 for his research on how cells recycle and renew their content, a process called autophagy. Many published studies indicate positive effects of fasting on neuroprotection and longevity.

4.     Heart Health: Heart disease is the leading cause of death worldwide with an estimated 19 million deaths globally in 2020. Some research has found that incorporating fasting into routine can lead to improved cardiovascular health, due to the reduction in the levels of LDL, blood triglycerides, total cholesterol, decreased blood pressure, and decreased inflammation.

5.     Psychological Benefits: Fasting can promote mindfulness and discipline, leading to improved self-control and a healthy relationship with food.

Individuals with an eating disorder or certain medical conditions should consult their healthcare professionals before attempting any kind of fast. Additionally, maintaining proper hydration and nutrient intake is very important during the fasting process to avoid deficiencies and for overall well-being.

In Ayurveda fasting is considered as a therapy that brings lightness to the body, by increasing the digestive fire and digesting the metabolic toxins. For thousands of years, Ayurveda has recommended a roughly 12-hour fasting window every day, which varies according to season and time of the year. This aligns with intermittent fasting which is followed widely. However, the rule is that Lunch should be the heaviest meal of the day, between 10:00 am to 2:00 pm. Dinner should be a light meal before sunset and nothing to eat till after sunrise the next day.

Ekadashi fasting:

Ekadashi translates to eleven, therefore the fast is done on the 11th day of the lunar cycle, which is roughly every 15 days, two times a month.

Fasting on Ekadashi has been associated with a strengthened immune system. The break from constant digestion allows the body to allocate its resources towards repairing and strengthening the immune system. This, in turn, helps protect against illnesses, boosts vitality, and improves overall well-being. Ekadashi also supports hormonal balance and improves energy levels, promoting a sense of vitality and rejuvenation.

Ekadashi fasting also holds a spiritual significance and is believed to help with spiritual growth.

Individuals following Ekadashi fasting, refrain from consuming grains, beans, and certain vegetables. Some individuals follow waterless fasting while others consume water, fruits, and dairy products.

The Fast is broken on the following day, called Dwadashi (the 12th day of the lunar cycle), after Sunrise. The first meal after the fast is called “Parana’ and often includes specific foods that are considered auspicious. It typically includes foods that are pure and easily digestible. Commonly, water, milk, fruit, or soaked nuts are consumed the first thing on Dwadashi.  Specific grains like rice or wheat in the form of porridge are also consumed. Heavy-to-digest foods, fried foods, or overly spicy foods are avoided. The idea is to ease the digestive system back into regular eating after a period of fasting.

References:

1.     Bagherniya M, Butler AE, Barreto GE, Sahebkar A. The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Res Rev. 2018 Nov;47:183-197. doi: 10.1016/j.arr.2018.08.004. Epub 2018 Aug 30. PMID: 30172870.