FASTING IN THE TIME OF LENT: INTEGRATING PHYSICAL, MENTAL AND SPIRITUAL HEALTH
As we enter the season of Lent, I thought it pertinent and timely to focus on fasting for this month’s blog topic. We typically consider fasting as the deliberate and voluntary practice of abstaining from food or drink for a period of time.
Fasting has been practiced for centuries for religious, spiritual, and therapeutic purposes. It is believed to have originated in ancient Egypt and Greece, where it was used as a medical treatment for various ailments. As I have said before, therapies and strategies that have stood the test of time indicates they are very effective. Fasting has certainly stood the test of time.
Christians around the world, especially Catholics observe the season of Lent that goes from March 5, Ash Wednesday until Easter Sunday on April 17. Lent is the solemn Christian religious observance in the liturgical year in preparation for Easter. It reflects the 40 days Jesus spent fasting in the desert and enduring temptation by Satan, according to the Gospels of Matthew, Mark and Luke, before beginning his public ministry.
As Christians, we use these 40 days as a period of repentance, prayer and spiritual growth. Part of Lent requires fasting on Ash Wednesday and Good Friday. However, we also can use these 40 days to fast from things that do not serve us well. We can fast from unhealthy practices such as eating sugar and unhealthy food.
Those who have addictions can fast from those additions, addictions such as smoking, pornography, drug or alcohol use or any other practice that prevents us from being our best or interferes with our ability to serve others, grow spiritually and be our best self.
The science and understanding of fasting has advanced to a point to where we can no longer ignore this very effective practice if we want to extend our health span and prevent disease. As shown in the simple diagram above, fasting can positively affect our metabolism and improve our health.
With 9 out of 10 Americans being metabolically unfit, this simple practice should be implemented by everyone. It is safe, it is cheap (actually it is cost saving when you are not buying food) and it is very effective. In fact, there is not a single medication that can do all the things that fasting has been proven to do.
Fasting has been shown to improve the following:
- Weight loss: Fasting reduces calorie intake, which can lead to weight loss.
- Improved metabolic health: Fasting can improve insulin sensitivity, blood sugar control, and cholesterol levels.
- Reduced inflammation: Fasting may reduce inflammation throughout the body.
- Cellular repair: Fasting triggers a process called autophagy, which helps the body remove damaged cells and proteins.
- Enhanced cognitive function: Some studies suggest that fasting may improve brain function and memory. This is because fasting puts us into ketosis. Ketosis can improve brain function by providing an alternative energy source for the brain and reducing inflammation. This can help with cognitive function, mental clarity, and focus.
Those are just the physical and medical benefits of fasting. During lent, when we are intentional about penitence, prayer and spiritual growth, we can grow and improve our emotional and spiritual health. We cannot achieve total body health and wellness without also focusing on our emotional and spiritual health along with our physical health.
For me, this involves acknowledging my sins, my shortcomings, asking for forgiveness, forgiving those who trespass against me and showing gratitude. For those who have read my book, you know the hardships, challenges, emotional trauma and really tough times I have endured. I could not have made it through without my Faith and focusing on repentance and forgiveness. The hardest part for me was to forgive those who come against me and more so was getting to a point where I could pray for my enemies rather than wish them harm and harbor feelings of revenge. Vengeance is mine, says the Lord.
Whether you are Christian or not, no matter your religion, the facts remain that fasting from food, fasting from activities and things that do not serve us well will lead to a better life, a healthier life and a happier life. Challenge yourself during these next 40 days and watch your life transform. I know what works for me and so I outline my routine over the next 40 days. I have been practicing these activities for the past several years and it has served me well.
- Fast for 18 hours everyday. Try to eat your last meal no later than 6pm and do not eat until noon the next day. Try to do a 24 hour once a week or at least once a month.
- Start your day with prayer or meditation. I use the Hallow app as a guide. Acknowledge the goodness and blessings in your life rather than the hardships and negativity. Express gratitude. No matter how hard life may seem, it could always be worse.
- Recognize something that is not serving you well and give it up for the next 40 days. This could be junk food, sugar, soft drinks, hatred for someone, smoking, alcohol, anger, resentment, jealousy or whatever is keeping you from being your best.
- Commit to doing 5-6 minutes of high intensity interval training everyday or 20-30 minutes of some physical activity like brisk walk, cycling, any activity that will increase your heart rate. Do this while fasting to help get your body into ketosis.
If you can do this for 40 days, this will become a habit, but more importantly you will notice a transformation in how you feel. I believe we are brought into this life to serve others and to make the world a better place. We have such a short time so why waste even a single hour. Once we are all dead and gone, we will be remembered by how we made others feel, rather than our earthly possessions and assets. Our greatest asset is our health, that includes our physical, mental and spiritual health. This season of lent, focus on being balanced in all aspects of your life. Peace be with you.
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Dr. Nathan S. Bryan is a biochemist and physiologist that has more than 20 years of basic science and clinical research. His many seminal discoveries have resulted in dozens of issued U.S. and International patents. He is an international expert in nitric oxide and molecular medicine. Dr. Bryan is an innovator and successful entrepreneur who product technology is responsible for hundreds of millions of dollars in revenue worldwide. This content is not intended to replace medical advice from a physician.
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