Fasting/Intermittent Fasting
The many ways and hows of fasting
-Water Fast
-Complete Fast
-Juice fast
-Daniel fast
-Intermittent fasting
-Considerations for woman’s menstrual cycle and hormones
-Social Media fast (included for humor, yet a reality that we need this!)
When the body is starved from its energy source thru food intake, it breaks down diseased and second-rate or toxic cells, recycles the usable components, and eliminates waste.
The Spring Season is an opportune time to detoxify the liver and gallbladder. In Eastern Medicine the liver and gallbladder are related to the spring season, to the color green, to the element of wood. When in balance the liver and gallbladder are flexible, decisive, and disciplined; while maintaining the ability to remain flexible, compassionate, and receptive to others perspectives.
There are many ways to detox the body's waste processing systems. Fasting is a quick and easy route to ease the operations our organs perform on a daily basis. Fasting saves time, allows for rest of the digestive system, increases energy, uplifts spiritually, is healing to the body, can assist in breaking addictions, benefit the loose of extra weight as fat is broken down before muscle tissue, reduce the load, and cleanse the organs.
Thru fasting and intermittent fasting, one may quickly (and with relative ease) transcend the daily functions of the liver and gallbladder thru quiet contemplation regarding what one will eat that day. There are many ways to fast, and many varied disciplines to fasting. Fasting also helps us to appreciate the abundance of food we have readily available to us every day. After a few days of fasting, an apple can taste like the finest ambrosia of the Gods!
We here at Alitheia Healing Acupuncture live busy lives. We strive to recommend processes in fasting that are realistic for the person living day to day without the ability to isolate at home. However, AHA highly recomends in taking the time of fasting as a true time to deregulate the rush and stressors in ones life. Read on and discover the many ways to approach fasting and meeting the needs of your daily lives.
Water Fast: The most hardcore fasting technique in our opinion. Negating the intake of solid foods and only allowing oneself to consume copious amounts of water and herbal tea is the nature of water fasting. Depending on your level of discipline and physical health, one may water for 1-7 days. As with any fasting, it is important to ease into and out of the more extreme fasting techniques. Read on for more information.
Complete Fast: One way to fast is by working your way into a 2-3 day fast, by eating only fruits and veggies for a few days before, followed by the fast; refraining from solid foods and drinking only water and herbal teas. The best way to come off a fast is with fresh organic fruits and veggies, broths and juices for a few days after; totaling as a 7 day process.
Juice Fast: A juice fast, also known as a cleanse or detox, usually entails drinking homemade or premade juices made from vegetables, herbs, and fruit (and occasionally nut milk, like cashew milk) in addition to ample water, tea, and sometimes clear broths. Juicing fruits and vegetables is different from blending because it isolates the liquid of the produce from the pulp and fibrous portion. Therefore, fruit and vegetable juices will have a more concentrated amount of vitamins, minerals, and phytochemicals but less fiber when compared to something like a smoothie. Juice fasts can be as short as 24 hours or as long as 10 days.
Daniel Fast: For many people, the foods they eat are largely rooted in their culture and religious beliefs. Whether you’re spiritual or not, many people say this diet helps with weight loss, promotes energy, and leaves them feeling great. With celebrities such as Chris Pratt touting its benefits, along with the diet’s storied history, you may wonder whether you should try it. If anything, this diet lends a clear picture of what a whole food diet looks like and may be implemented regularly if so desired.
The Daniel Fast is traditionally a 21-day partial fast; based on a story in the Book of Daniel. Here’s everything you need to know about the Daniel Fast diet, including its potential benefits, downsides, and included foods.
Approved foods while on Daniel Fast:
Beans and lentils. All types are permitted.
Nuts and seeds. All types are permitted, except those with added salt.
Fruits and vegetables. All types are permitted.
Oils and fats. Olive, avocado, peanut, coconut, walnut, and sesame oil are all approved oils.
Whole grains. Amaranth, barley, brown rice, buckwheat, bulgur, freekeh, millet, oats, plain popcorn, quinoa, rye, sorghum, spelt, teff, whole grain pasta, whole wheat, and wild rice are approved.
Unleavened bread. Whole grain breads and flatbreads made without yeast, sugars, or preservatives are permitted.
Herbs and spices. All fresh and dried herbs and spices are permitted and encouraged as flavor enhancers, though salt should be used sparingly.
Beverages. Water should be your main beverage. Unsweetened plant beverages such as 100% fruit juice are permitted in small amounts.
Vitamins and supplements. All are permitted as needed. If you use protein powders, they should be minimally processed and meet the diet’s guidelines.
Foods to avoid on the Daniel diet:
Meat, poultry, fish, and eggs. Animal products are not permitted.
Dairy products. All dairy should be avoided, including milk, cheese, yogurt, and ice cream.
Added sugar and artificial sweeteners. Table sugar, agave nectar, artificial sweeteners, brown rice syrup, brown sugar, cane juice, corn syrup, honey, malt syrup, molasses, raw sugar, and similar products should be avoided.
Yeast. Yeast and leavened bread products are not permitted.
Refined grains. White flour and white rice are not permitted.
Processed foods. Any food that is heavily processed or contains added colors, flavors, or preservatives should be avoided. Processed foods include chips, candy, chocolate, premade meals, takeout, granola bars, and more.
Solid fats. Butter, ghee, lard, margarine, and shortening should be avoided.
Certain beverages. Alcohol, coffee, tea, kombucha, soda, and sugar-sweetened beverages should be avoided.
Additionally, fermented foods (such as vinegar and soy sauce), processed veggie burgers, and tofu are usually avoided. Since the Daniel Fast is not a weight loss diet, you are not required to monitor or restrict calories. Instead, you should eat until you feel satisfied, which will look different for each person. However, the diet does suggest that you avoid overeating. Eat only the amount needed to feel full and nourished.
Intermittent Fast: If going into a 3 day long fast seems like too much, you may want to try intermittent fasting, which is the practice of eating within a time window each day. For example, eating between 10 am to 8 pm every day, so your body has at least 12+ hours each night to digest your food and go into a fasted state before you eat again the next day. Intermittent fasting accommodates more rigorous daily activity while supporting routine. However, it is important to take a moment and allow your mind and body to settle while intermittent fasting. When the body is in less stress and less productive mode, healing is more accessible.
How does fasting and intermittent fasting affect one’s menstrual cycle?
Many women have questions about how intermittent fasting will affect menstruation. During intermittent fasting, calories are restricted or avoided altogether for a set period of up to 24 hours, depending upon which method of fasting you choose to follow. Prolonged fasting refers to refraining from eating for 1-3 days. During these longer fasts people sometimes decide to do a water fast, consuming zero nutrients for the duration.
AHA recommends avoiding longer fasts or water fasts in the luteal and menstruating phase of your cycle. Due to the monthly hormonal changes a woman encounters with menstruation, she needs to pay close attention to how her body reacts to reducing and restricting calories during intermittent fasting. Fasting may cause hormonal interference, exacerbating already occurring problems.
Fasting lengths of 12-16 hours are usually beneficial during the entire menstrual cycle, but prolonged fasts should be avoided during your period. Food choices can also play a role in hormonal disruptions. Try cycle syncing and eat according to the phase of your menstrual cycle for maximum hormonal support.
Use these recommendations as a guide when implementing cycle syncing and intermittent fasting:
1) When menstruating, keep your body hydrated. Eat water-filled foods like cucumbers and melons. Iron levels decrease during this time, so fill up on spinach, apples, and legumes. Avoid red meat when you have your period. Although it is high in iron it is also high in prostaglandins. Prostaglandins levels are already increased during menstruation. They start the uterine contractions and the shedding of the uterine wall leading to menstrual bleeding. Too high levels of prostaglandins in the body cause cramping. Soothe cramps with ginger or chamomile or peppermint tea which you can have when fasting. Reduce or eliminate alcohol, fatty foods, caffeine, and salty foods. Shorter fasts are recommended. When the period ends, increased protein is needed. Eat more eggs, meat, and lentils.
2) During the follicular phase, you can do mid-length fasts depending on your energy level. Focus on foods that increase estrogen production, such as fermented foods, sprouts, kimchi, and sauerkraut. Leafy green vegetables are important. Also, foods called “phytoestrogens” (naturally occurring plant-based estrogens) include flaxseed, pumpkin seeds, and soybeans. Increase your antioxidants and fiber in this phase.
3) In the ovulatory phase, your estrogen and energy levels are at their highest. You can do longer fasts in the ovulatory phase. Focus on foods that support your liver. Choose fruits, vegetables, and nuts. Limit refined sugar and carbohydrates. If you want to do a 1-3 day prolonged fast, this would be the best time.
4) The luteal phase is directly before bleeding occurs. The body is preparing for another round of menstruation, and the fasting length should be decreased again. Eliminate foods that may be cramp-inducing such as caffeine, dairy, red meats, carbonated drinks, and artificial sweeteners. Eat foods that increase serotonin levels, are magnesium-rich, and improve general mood. Dark leafy greens, quinoa, bananas, tofu, and dark chocolate are good choices.
Social Media Fast,
just put the phone down…
Whether we realize it or not, we spend quite a bit of time on our phones. While we can’t always completely step away from them because of our jobs, yet a good way to limit our screen time is to go on a Social Media fast. It can be good to give yourself a goal for the amount of time you want to take off from apps like Facebook, Instagram, TikTok, Snapchat, YouTube,etc. The second thing you can do is have an accountability buddy, someone that you can talk with regularly about your fast.
"A social media fast can offer a much-needed respite for the body, mind, and spirit," says Carla Marie Manly, PhD, clinical psychologist and author of Joy From Fear. "Fasts can increase positivity, decrease anxiety, and assuage feelings of depression."
Disconnecting from social media doesn’t mean disconnecting from the world, in fact its quite the opposite. You’ll have more time to go outside to connect with nature, smell a tree, touch the grass, feel the wind on your face, dance in the rain! Come back to the feeling that you are a part of everything.