What is fasting?
Fasting is arguably one of the oldest approaches to self-healing. In this blog, you will discover what fasting consists of, its principles, the different types of fasting, the history and benefits of fasting, and finally, how to practice it.
Even in the wild, animals instinctively stop eating when they are sick or injured. Complete fasting consists of abstaining from all food (solid and liquid), with the exception of water, for a more or less long period in order to rest, detoxify and regenerate the body. According to its fans, fasting would contribute to the maintenance of good health, in the same way, as a healthy diet, physical exercise and emotional balance do.
The main principles of fasting
Fasting is above all a means of detoxifying the body. It allows the digestive system to rest and other organs to purge themselves through the elimination of toxins and bad fats.
Thus, people who undertake a fast usually do so to "clean up" or give the body optimal conditions for healing. It has always been associated with spiritual or religious practices. It would also provide a feeling of clarity of mind and “mental de-cluttering”.
Full or partial fast?
Although the term “fast” is loosely used to encompass several types of fasts, it is important to make a distinction between complete fasting and a detox. During a true fast, only water is permitted and complete rest is recommended. The detox (or partial fast) is rather based on various restricted diets including fruit, vegetable or wheat-grass juices, and sometimes certain other nutrients (grains, sprouts, infusions, broths, food supplements, etc.).
These detoxes, which are often intended to be therapeutic, can be adapted to the specific needs of fasters and vary according to the approach of those involved. They are suitable for people who have specific needs, who cannot, due to their health, live a complete fast, or who wish to learn about fasting with a gentler approach.
The benefits of fasting
A number of research studies aimed at determining the efficacy and safety of complete fasting, alone or in combination with another treatment, have reported positive results in treating a variety of conditions. However, even if the authors conclude that it could be an interesting complementary treatment, they generally specify that additional studies will be necessary in order to validate its effectiveness. Here are some benefits of fasting:
Reduce chronic pain
An observational study published in 2005(1) assessed the feasibility and effectiveness of integrating fasting therapy in 2121 patients with chronic pain syndrome (rheumatoid arthritis, inflammatory bowel disease, musculoskeletal pain, irritable bowel syndrome, lung disease, migraine, headache, etc.). All patients received acupuncture, and hydrotherapy, practised various mind-body approaches and attended classes on nutrition and lifestyle. They were also offered to participate in a modified 7-day fast(2). The exclusive consumption of 2 litres of liquid per day (mineral water, fruit juice, tea, vegetable broth) provided a total of 350 calories. Upon discharge from the hospital, fasting patients reported a significantly greater decrease in their primary symptoms than other patients. No serious side effects were reported.
Relieve rheumatoid arthritis
Various studies have shown that changes in diet can have a positive effect on the symptoms of patients with rheumatoid arthritis(3). With regard to fasting, a systematic review published in 2001 identified 4 controlled studies, including a total of 143 subjects, which evaluated the effect of fasting for 7 to 23 days followed by a vegetarian diet. Long-term improvements were observed in the subjects of the fasting groups (reduced pain, increased functional capacity) compared to the control groups.
Contribute to the treatment of hypertension
Two trials aimed at evaluating the effectiveness of medically supervised fasting in the treatment of hypertension have been published(4). In both cases, the patients consumed only fruits and vegetables for 2 to 3 days, then only water for the next 10 to 11 days. They supplemented the program with a 6-7 day vegetarian diet. The 174 patients in the first trial had high blood pressure and were not taking medication. The 68 patients in the second trial had only borderline blood pressure. The results of both studies indicate a statistically significant decrease in blood pressure. In addition, 89% of the subjects in the first study and 82% of those in the second had normal pressure values at the end of the intervention.
Induce weight loss
Of course, fasting helps you lose weight. In the long term, however, fasting does not seem to be an effective way to achieve this. Above all, you should change your lifestyle, adopt healthy eating habits and do physical exercise. A study was carried out on 207 people suffering from morbid obesity and hospitalized during a fast of an expected duration of approximately 2 months, with the aim of losing weight(5). The results indicate that fasting (average duration of 47 days) was effective in losing weight (28.2 kg on average). However, of the 121 subjects who participated in the follow-up visits, 50% had regained their initial weight after 2 to 3 years, and more than 90% after 7 years.
Improve sleep quality
A pilot study(6) involving 15 non-obese subjects aged 19 to 59 who observed a complete fast lasting 7 days showed promising results. This study showed that fasting had no effect on total sleep time, but it did decrease the number of awakenings during the night. Additionally, improvements in subjective sleep quality, daily energy, perceived emotional balance, and concentration were also observed.
Contribute to the treatment of acute pancreatitis
In cases of acute pancreatitis, fasting is often required because of the patient's pain and digestive impairment. A clinical trial(7) compared the effects of 3 treatments: complete fasting alone, a combination of complete fasting and cimetidine (a medicine to reduce the amount of acid produced by the stomach), and nasogastric suction (drawing liquids from the stomach using a tube inserted through the nose). Fasting alone and fasting with cimetidine both gave better results than nasogastric suction. The resumption of normal bowel activity was faster and the intake of analgesics was reduced. Finally, only fasting alone significantly reduced the duration of abdominal pain.
How to fast?
Expert advice
Some practitioners, in accordance with many traditions, recommend the spring and fall transition periods, but this is not an absolute rule.
We advise you to carefully follow the step of reducing food during the preparatory phase in order to avoid secondary symptoms (headache, insomnia, nausea, dizziness, skin irritation, body odour, muscle pain).
Fasting step by step
We do not decide to fast overnight without preparing the body to experience this change. Here are the steps to follow:
The diagnostic phase: before undertaking a complete or partial fast, it is recommended to check your state of health with a doctor, especially for people on medication. The practitioner who supervises the fast performs a health check before the fast begins, then a daily check-up (pulse, blood pressure, weight and temperature).
The preparatory phase: this step consists of gradually reducing your food intake and, ideally, opting for a vegetarian diet avoiding refined products.
Fasting: complete or partial.
Food reintegration: this phase consists of gradually returning to a normal diet: some specialists recommend stopping fasting when the body is completely free of its toxins, that is to say when the tongue is clean, clear urine and hunger returns. This usually involves fasting for quite a long time, not recommended for inexperienced fasters.
Who to turn to for information on fasting?
To determine the duration and type of fast, you can go to specialized clinics for long fasts or to specialists trained in fasting for shorter ones. Such trained experts can be doctors, osteopaths, chiropractors or naturopaths depending on which part of the world you live in. Health professionals will inquire about your mental state and certain biological factors: age, sex, weight, vitality, degree of intoxication and severity of ailments.
Contraindications of fasting
Fasting is contraindicated in cases of chronic fatigue, eating disorders, weak immune system, heart conditions, nutritional deficiencies, kidney disease, cancer, and pregnancy. It is also not recommended to fast in case of psychosis, diabetes, and addictions.
If you are taking medication, please ask your doctor for advice before starting a fast.
History of fasting
Although tradition recognizes the virtues of fasting, the first scientific foundations only date back to the end of the 19th century. Dr. Isaac Jennings(8) (1788-1874) was one of the first American physicians to advocate it. It was in 1822 that he renounced the use of medication and opted for a new science of health based on natural principles, including fasting, which was later called natural hygiene or hygienic system.
Other practitioners have imitated him, but we mainly owe Herbert M. Shelton(9) (1895-1985), chiropractor and naturopath, recognized as the father of the hygienist school, to have developed a protocol based on strict water fasting, without physical exercise. It was complete physiological rest – a protocol recommended by Socrates 2,500 years ago! - which would sharpen the mind.
References:
Arthritis Rheum. 2005;35(2):77-94.
Kanazawa M, Fukudo S. Effects of fasting therapy on irritable bowel syndrome. Int J Behav Med. 2006;13(3):214-20.
Muller H, de Toledo FW, Resch KL. Fasting followed by vegetarian diet in patients with rheumatoid arthritis: a systematic review. Scand J Rheumatol. 2001;30(1):1-10.
Goldhamer A, Lisle D, et al. Medically supervised water-only fasting in the treatment of hypertension. J Manipulative Physiol Ther. 2001;24(5):335-9.
Goldhamer AC, Lisle DJ, et al. Medically supervised water-only fasting in the treatment of borderline hypertension. J Altern Complement Med. 2002;8(5):643-50.
Johnson D, Drenick EJ. Therapeutic fasting in morbid obesity. Arch Intern Med. 1977;137(10):1381-2.
Michalsen A, Schlegel F, et al. Effects of short-term modified fasting on sleep patterns and daytime vigilance in non-obese subjects: results of a pilot study. Ann Nutr Metab. 2003;47(5):194-200.
Navarro S, Ros E, et al. Comparison of fasting, nasogastric suction and cimetidine in the treatment of acute pancreatitis. Digestion. 1984;30(4):224-30.
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