Monday, January 21, 2008
# 236: Facts About Fasting
The informative article in this post will interrupt a series of posts on a time of prayer and fasting by this author. If anyone desires to go directly to the fasting series and skip this post, scroll down and when done reading about the many days of fasting so far, then come back to this article and learn about the good and possibly harmful results of fasting.
Even though my prayer and fasting if primarily for spiritual benefits, this information is crucial to get the desired results.
The original article can be found at:
http://www.studentsagainstsweatshops.org/docs/hunger_strike_facts.doc"
So what exactly happens? Your body needs energy to function and prefers to use carbs (glycogen) first. For the first few days of starvation the body uses its stores of glycogen in liver and muscle. This is accompanied by salt excretion with substantial weight loss. The next phase lasts up to day 10-14, during which time glycogen stores are exhausted and certain amino acids are used to make more glycogen. In the final phase, most energy comes from ketones produced by the breakdown of fatty acids. When fat stores are used up there is catastrophic protein use, but generally other complications arise first.
Benefits:
Clarity and Emotional Highs
The weakness and fatigue that eventually accompany prolonged fasting can be viewed positively as wonderful quieting state. There is a commonly described sense of "well-being" and "clear-headedness" after the initial few days which makes the short hunger strike not at all unpleasant. Many describe it simply as a renewed happiness just to be alive. This high has some physiological basis a fasting can lead to increased endorphin levels similar to the endorphin-high experienced by long distance running or drugs. During The Ups, it feels as if there is an endless supply of physical energy, but beware, energy may be fickle especially in the early parts of a fast. Also, thoughts are intensified in this state and excessive emotions are common and misdirected.
Fasting is most fulfilling for people when they approach it with a purpose. With a hunger strike, the purpose in clear, but a personal purpose may further enrich the experience. Detoxification.
Many of the initial side effects come from years of toxins coming to the surface and though unpleasant, detoxification is wonderful for you in the long run. Detoxification is especially intense during a water fast and can seem overwhelming. Your body cannibalizes on sick cells and dirty fat, releasing toxins into the blood. Detox usually last from one to three days, and may hit day 2 or day 28 of a fast. The greater the quantity of toxins in the blood, the worse you feel.
-Eating will feel like a new experience when the fast is finally broken. The flavors and textures of food will be enhanced by super clean nasal passages. Eating will be a brand new experience. You will be able to eat healthy easier. An interesting phenomena occurs after a fast. The years of conditioning your body to tolerate unhealthy foods is reversed. The body is as clean as a new-born baby. Sensitivity to unhealthy food is increased. You will feel satisfied with smaller amounts of food and sluggish and tired when overeating. Rich foods, full of fat, salt, and processed sugars will cause nausea, headaches and weakness. A handful of fruit will be thoroughly satisfying. Because the digestive system has to work less, there will be boundless energy to spare.
- Because sleep is a short fast, some detox symptoms are present when you first wake up including a coated tongue, bad breath, puffy skin, and a foggy mind. One of the things you will experience later in a fast is effervescent energy when rising out of bed in the morning. No sleepy dirt or puffy eyes; a breath sweet "as the morning mist that flows over hills covered in spring flowers".
Potential Drawbacks and how to deal with them:
* Hunger
Most are surprised by the disappearance of hunger after a few days of fasting. Hunger may reemerge at times, due to overly-pulpy juices that reawaken the digestive tract.
* Weakness
Water fasting will result in weakness and lack of energy. There can even be dips in stamina during a juice fast if you have a high metabolism. Your expectations should be adjusted when planning a fast. Give yourself lots of down time; enjoy the holiday away from the hustle and bustle.
* Backaches
Back pain can increase due to toxins in the lower intestine. Blood vessels that draw nutrients from the colon are very close to the nerves of the spine. Back pain will often decrease after elimination of the toxins. Back exercises can also relieve some pain. A cold pack also will help.
* Bad Breath
Waste passes through the lungs, which are an eliminative organ. Brushing the tongue with a toothbrush using dental floss and rinsing with mouthwash will reduce bad breath. Rinse your mouth with plain water or water mixed with lemon juice to relieve these symptoms.
* Cankers
Toxic build-up in the mouth and the absence of the washing-action of chewing food can allow an increase of bacteria between the teeth. The tongue becomes coated with waste. To stop cankers, gargle with sea salt mixed with water several times daily. Dabbing the sore with tea tree oil or vitamin E quickens the healing process.
* Colds and other viruses
Mucous is the perfect food for viruses. Toxins weaken the immune system. When large quantities of toxins and mucus are in the blood due to a fast, they can cause susceptibility to colds. To fight a cold, continue fasting to eliminate mucus. Increase intake of citrus juices.
* Blackouts
During fasting the body conserves energy. The heart pumps slower and blood pressure lowers. Standing or moving quickly from a resting position will cause the blood to flow to the legs, causing blackouts and dizziness. To stop blackouts get down on one knee or sit. Lowering your center of gravity will instantly stop a blackout. Blackouts are more frequent during water fasting.
* Diarrhea
Fruit juices have a laxative effect which is more pronounced after water fasting. Diarrhea early on is a natural consequence.
* Headaches
Toxins can cause muscle tightness in the neck and shoulders. This can result in tension headaches. Massaging the neck and shoulders will help relieve the tension.
* Muscle Tightness
The muscles may become tight and sore due to toxin irritation. The legs can be affected, as toxins accumulate in the large muscles. A self-massage, hot baths, stretching and exercising will help to release the toxins.
* Nausea
When waste is released too quickly by the lymph glands some of the toxic overload is taken by the liver and secreted with bile into the stomach. This causes nausea. Drinking water or carrot juice will dilute the bile and toxin mixture, helping to flush it from the system.
* Nervousness
The elimination of toxins can irritate damaged nerves. Light exercise will help relieve this.
* Skin Disturbances
People with problem-free skin may have a few days of pimples or boils. A pallid complexion is also a sign of waste in the blood. When cleansed of mucus and toxins the skin will be healthy, soft and unblemished.
* Tiredness
Sleepiness is normal during water or restricted juice fasting. Very few people receive enough rest, so enjoy the extra sleep; it may be as healing and rejuvenating as the fast itself.
* Feeling Cold
The faster may be more susceptible to cold since the body has a harder time keeping warm and trying to conserve energy at the same time.
* Insomnia
Be sure to nap during the day if your sleep at night is lighter
* Abdominal pains * Depression * Constipation * Nightmares
Major Risks:
After Week 3, or whenever weight loss exceeds 18 percent of the starting weight. The body tries to compensate by slowing down its metabolism, entering "starvation mode." Still, once fat stores are entirely depleted, the body has no choice but to mine the muscles and vital organs for energy. The striker simply wastes away as his body, quite literally, consumes itself. There are major risks to fasting, including death.
* Dehydration is a risk in voluntary total fasting, as individuals may lose their feelings of thirst and hunger.
* Clinical Depression One study showed 77% of hunger strikers to be clinically depressed at the time of admission to hospital, measured by an independent psychiatrist, although they also demonstrated features similar to those of the post-traumatic stress syndrome.
* Cardiac Failure from loss of cardiac muscle.
* Ketoacidosis. Fasting becomes dangerous after just three to five days, at which point the body begins breaking down fat in order to produce energy. When the liver is reduced to breaking down fat (in lieu of the usual glucose), it produces ketone bodies, a toxic byproduct. These can be excreted through the urine, and a particular variety known as acetone can be expelled through the lungs. (Acetone makes a person's breath smell like pears.) Ketone bodies can also be oxidized by the brain in order to make the fuel it needs. But when ketone bodies become too numerous in the bloodstream, they can cause this potentially lethal condition that afflicts some diabetics.
Safety Tips
* Conclusions from studies recommend independent medical monitoring after a weight loss of 10% in lean healthy individuals. If the pre-hunger strike weight is unknown, a maximum of 10 days' hunger strike, or a body mass index of less than 16.5 kg/m, should be the trigger. Major problems arise at a weight loss of about 18%.
* Drink two liters of fluids every day, supplemented with one-quarter to one-half teaspoon of salt if possible.
* Stay warm and avoid unnecessary physical exertion.
* Even if you feel good, insist on getting medical supervision after fasting for 14 days. It will help unnerve the authorities and ensure you stay healthy.
What and how to drink?
#1 rule: Drink to you heart’s content!
Water:
The best water is distilled, secondly, spring or filtered. Interestingly enough, one may not feel thirsty within one or two weeks of fasting and may find it difficult to drink adequately after four or five weeks of fasting. One should try to drink at least two liters of water per day, even if you don't want it, in order to stay well hydrated. The body will need less water, though, as the fast continues, and by two or three weeks, one to one and a half liters per day may be plenty.
Frequently Asked Questions:
How much weight will I lose?
Weight loss can initially be as high as 3-4 pounds per day, much of it water, but as the fast continues, the average loss will be 0.5-1 pound per day. If you are thin or at average weight and you fast for 30 days on juice or 10 days on water, ribs will show, face will become gaunt, friends and family will notice. But the body will quickly normalize its weight in about 10 days after the fast. It is very important not to try to gain weight too quickly. The body can rebuild only at a set rate.
Can I exercise while fasting?
During water fasting, weakness is the normal state and as much rest as possible is advised. If you feel a rush of energy save it for a time it’s really needed. Some experience an abundance of energy making exercise easy and fun. Exercise oxygenates the blood. The pumping action of the muscles flush the lymph and cells of metabolic waste. If you experience energy loss, limit yourself to stretching exercises, light walking or deep breathing. Try to avoid intense physical activity during a fast even if you feel energetic. I say this from personal experience; the energy can be fickle. Overdo it and you will feel tired and weak for the next day or two as the body tries to recover the glycogen reserves in the muscles.
