Fasting is an excellent method of self cleansing. It has spiritual, mental and physical benefits. The success of fasting depends on the method of fasting, type of fasting and the mental and physical activities of the person on the fasting day. Mental and spiritual benefits of fasting are innumerable. Fasting is an excellent way to train your mind and brain to perform better. While fasting may look like a physical exercise, it needs good control over the mind. Hence, it is also a mental and spiritual exercise. The spiritual benefits of fasting have been explained in our ancient literature. The texts refer to fasting as Upavasa – upa means near, and vasa to stay, and while observing upavasa, the mind should reside near God. The fortnightly fasting on Ekadasi, the 11 day of the Hindu calendar, has been recommended and practised for ages as it leads to mental detoxification, and liberates one from sins. Many spiritual seekers mention that fasting can act as a medium to communicate with the Almighty. It is a way to express one's love towards God and train the mind to strengthen one's belief in God.
Clear Benefits
Fasting helps to exercise control over mind. When one starts fasting, it is more the mental hunger that one needs to control than the stomach related hunger. Fasting helps to keep distractions at bay, thereby ensuring superior concentration. The mind and brain are trained to perform better through the act of fasting. It drives one towards austerity and simplicity. Fasting helps to clear the stomach and intestines of 'Ama' (indigestion) which causes laziness. It makes one feel lighter inside, giving a healthy body and healthier mind. According to Ayurveda, fasting boosts sattvic nature of mind, and the pitta dosha which is related to enthusiasm, intelligence, analytical ability, and the resolution to achieve the task at hand. However, fasting should be incorporated as a regimen after consulting a doctor especially for patients who are very lean, have less strength, or have vata and pitta imbalance.
Fasting and Autophagy
When ahara (food) is not supplied to the body, the agni (digestive fire) eats up the dhatus (tissues), leading to weight loss, and if it continues for long, it may even lead to death. This concept is explained as dhatu sosha in Ayurveda. In the case of controlled fasting, the process of autophagy or the mechanism by which the body recycles old and dead cells, is activated and additional energy is extracted from the cells. So, fasting can stimulate a controlled stress response of the body. The therapeutic effects of fasting, according to Ayurveda, includes vata mutra pureesha visarga, or proper excretion of flatus, urine and feces, laghava - lightness of the body, hrudaya suddhi - purification of heart, udgara suddhi – rectification of impotency, and kanta suddhi - clarity in throat.
Adverse Effects
Fasting should be in moderation, and excess fasting can lead to parva bheda (cracking of skin and crackling sound in small joints), angamarda (malaise and body ache), kasa (cough), mukha sosha (dryness of mouth), kshut pranasa (loss of appetite), aruchi (anorexia), trishna (thirst), impairment of the power of hearing and sight, and sambhrama (loss of memory and dizziness).
Emaciation of the body, loss of the power of digestion and body strength, are other negative effects.
Right Way to Fast
Ayurveda recommends fasting for only one day at a time, and if one wants to fast for many days, it will be better to give a gap of at least a week between two fasting sessions. Since fasting is to cleanse the body of toxins, smoking and drinking is taboo on fasting days. Non-vegetarian food should also be avoided as it is hard to digest. On the night before the day of fasting, one should have sufficient food with moderate salt and spices. It is good to get up early in the morning and have a head bath. Prayers and pranayama will strengthen one's resolve. One should not give in to hunger, or consume even fruits excessively. Resting will help conserve energy. Exposure to sun or wind can increase vata and pitta and as fasting already increases these doshas, and so it will be better to minimise exposure. Strenuous exercise should be avoided and a physician consulted regarding the consumption of usual medicines.
Types of Fasts
The right kind of fast should be selected based on one's constitution, occupation, and dosha factors. The options are vast, with complete fasting with no intake of meals or water at one end of the spectrum. This requires mental and physical strength. Breakfast can be skipped for as long as possible in another type of fasting. But it will not suit those with minor gastric problems.
In the third type, either lunch or dinner or both are skipped after having breakfast. If you are adopting this type of fasting, then make sure to drink plenty of water with breakfast to remain hydrated throughout the day and avoid tiredness. Skipping lunch is not ideal for physical workers and for those who work long hours under the sun. In water fasting, the person drinks only water throughout the day. This is the next best thing to total fasting. As the body usually has food reserves in the form of stored fat, just consuming water is a safer method of fasting. Juice fasting is ideal for people who cannot stay away from food for long. In fruit fasting, only fruits are consumed throughout the day. In modern times, some people undertake chocolate fasting. An ideal fast for people with gastritis is vegetable fasting. Whatever the chosen method, the principle of limited consumption should be borne in mind, i.e. consuming food only when the hunger is out of control should be strictly followed. Observing the signs in one's body and stopping the fasting regimen where required is more important, than following a stringent and rigid fasting protocol.
Dr. Janardhan Hebbar