Fasting Flashcards
Fasting
Fasting: Abstinence from food for a specific time period.
* Purpose : The body uses a considerable amount of its energy
digesting food. By fasting, energy can be redirected to self healing.
* Types of fasting there are various ways to fast including:
- Vegetable broth fasting.
- Juice fasting.
- Lemon water fasting.
- Intermittent fasting.
- Water fasting.
Fasting: Benefits
The benefits of fasting:
* Improves overall emotional and physical well being.
* Enhances cognition and mood.
* Helps weight loss including visceral adipose tissue.
* Normalises blood pressure.
* Improves blood lipid profiles.
* Improves glycaemic control.
* Reduces inflammation and oxidative stress.
* Promotes healthy ageing.
Fasting: Contraindications
Contraindications for fasting:
* Pregnancy and breastfeeding.
* Infants.
* Severe liver, heart or kidney disease.
*Emaciation and debility.
* Eating disorders (e.g. anorexia
* Prescription / recreational drugs.
* Adrenal exhaustion.
*Diabetes only under supervision.
* All fasts over 48 hours should be
supervised by a naturopath.
Fasting: Guidance
- Reduced calorie intake can lead to cold intolerance. Keep warm, take warm baths.
- Fasting days should be relaxing days:
enjoy baths, stretching, deep breathing. Avoid high intensity physical exertion. - Periodic fasting should be incorporated as part of a healthy lifestyle routine.
- For best results carry out a six week lead in programme, particularly if it is the first time fasting.
Fasting: Preparation
Preparing for a fast: It is important to transition from a normal diet to a fast, and from a fast to a normal diet.
* The longer the fast, the more important the transition phase.
* For shorter fasts, for those who fast regularly and for those already on a healthy diet, preparation time can be shorter. Three days before the fast:
* Consume mainly vegetables (steamed) and salads , stay hydrated.
* Avoid meat, dairy, sugar, caffeine, alcohol
* For those new to fasting and for longer fasts, a longer lead in phase is recommended.
Fasting: Phase-in
To maximise benefits from fasting and minimise the risk of a healing crisis, the system should be progressively cleansed and alkalised over six weeks.
* Week 1 Eliminate alcohol.
* Week 2 Eliminate caffeine
* Week 3 Eliminate meat
* Week 4 Eliminate dairy
* Week 5 Eliminate wheat
* Week 6 Eliminate sugar
* During this time increase intake of alkalising fruits and vegetables.
* Ensure adequate water intake.
Fasting: Reintroduction
- For three days after fasting start with easy to digest foods in small quantities (avoid overloading the system and congesting the liver).
- Begin with vegetable broths, vegetable juice, steamed vegetables and salads; then add whole rice.
- Eat slowly, chew thoroughly.
- Porridge is a good introduction for breakfast.
- Daily exercise incl. walking, yoga, Pilates.
- Return to normal eating after three days focusing on seasonal, organic, whole foods.
- Reduce food quantity, increase nutrient density instead.
Healing crisis
As the body stores significant levels of toxins, fasting may provoke a ‘healing crisis’ as toxins mobilise out of adipose tissues and enter the bloodstream.
* Signs: Nausea, muscle and joint pain, mucus (colds), furred tongue, slow bowel movement, spots, rashes, headaches, dizziness, strong
emotions, fatigue, body odour, darker urine.
* Effects soon pass as toxins are metabolised and eliminated.
* The more toxic (acidic) the system the greater the crisis, therefore alkalise the system beforehand (fasting preparation).
Fasting: Elimination
With increased mobilisation of toxins, it is important that the channels of elimination are functioning optimally.
* Adequate fluid intake must be maintained to support the removal
of wastes via kidneys, support the production of bile and bowel function. Whenever dizzy drink and / or take an enema.
* Good bile flow is vital to carry away
the products of detoxification.
* Herbal teas e.g. dandelion root, globe artichoke and barberry support this process (ideally include as part of the fasting preparation the herbs have
bitter properties so tend to stimulate appetite).
Fasting: Supporting channels of elimination
- Enemas can be particularly
effective in immediately evacuating the bowels and aiding removal of detoxified products. - Prevents re absorption of toxins during a fast.
- Accelerates a fast for better results.
- Reduces cleansing reactions (e.g. headache, nausea, dizziness)
- Enemas are easier to administer while submerged in a warm bath, as the abdominal muscles are able to relax.
Vegetable Broth Fasting
Vegetable broth fasting:
* ‘The gentlest of fasts’
* Ideal for those who are new to fasting
or have lowered vitality.
* Provides the body with minerals which balance and neutralise toxins in the body.
* Vegetable broth is very alkalising.
* Supports cleansing via the kidneys, is gentle and nourishing on the digestive system.
* Vegetable broth fasting can be
combined with saunas , dry skin brushing, colon hydrotherapy or enemas to enhance cleansing.
Juice fasting
Juice fasting:
- Alkalises the body.
- High nutrient density and easily absorbed.
- Rich in antioxidant and anti-inflammatory nutrients.
- Supports healing and regeneration.
* Do not add sugar or honey.
* Pure vegetable juices are preferable if there are signs of dysbiosis (digestive disturbance, candida, history of antibiotic use).
* Also preferable for lowered vitality, the weak or elderly.
* Adding fresh ginger maintains warmth and digestive strength.
Cleanse and Rebuild Fast
Drink fruit juices in the morning (cleansing), vegetable juices in the evening (building). Always use organic!
* Carrot, apple and cucumber can be
used with both fruit or vegetable juices.
* Adding fresh ginger maintains warmth and digestive strength.
* Organic fruit and vegetables provide key nutrients for liver detoxification pathways.
* Carry out one day fasts regularly every week or fortnight, building to two to three day fasts every month or two.
Lemon Fast
Ingredients:
- 1 litre filtered water (room temp)
- 4 tbsp fresh squeezed organic lemon
or lime juice.
- 2 tbsp organic honey.
- 2 pinches of cayenne pepper.
* Drink 6‒12 glasses a day for up to 10 days.
* Note this is not for those who are metabolically impaired or on medication unless supervised by a healthcare practitioner.
* Also drink filtered water or a mild herbal tea throughout the day.
One Day Fast
Focus on organic vegetables and fruits
for one day each week or weekend.
* Baked, steamed or stewed (no sugar).
* Easily digestible, cleansing for the system.
* If gastric HCI is adequate use raw fruit and vegetables.
* In the summer, salads are most suitable, during the winter warm vegetable broths and soups are more appropriate.
