Fasting is a natural way to regain health and master the mind

As British PM Rishi Sunak revealed he fasts every week, health experts confirm that fasting is a holistic way to detox the body, rid you of health problems and foster self-discipline.

British Prime Minister Rishi Sunak‘s 36-hour weekly monk fast as reported in the media recently sparked widespread interest globally. Done right, fasting can help you regain health, enhance well-being, and refine the body as a ready instrument for spiritual pursuits. While fasting of varying durations has been ritualized in diverse religions since times immemorial, we reached out to holistic health practitioners to learn how abstaining from food helps and how to fully benefit from fasting today. And, Rishi Sunak’s monk fast inspired us!

Fast way to health

Darshan Chopra, 81, who served as Wing Commander in the Indian Air Force,  claims that he managed to overcome a host of his health problems by frequently fasting on water and soups for many days. Now based in Toronto, he told Lotus, “Fasting burns body fat and heals you. I lost 16 kilos within a matter of months – I have pictures to show. I was taking 90 units of insulin every day, and now I am down to only 3 units.”

Enthused, Chopra has now started recommending his fasting protocol to friends who are overweight, particularly seniors suffering from acidity, sugar, high BP, cholesterol, and enlarged prostate.

Dr Ashutosh Guleria, who heads the nature cure and panchakarma center named Kayakalp in Himachal Pradesh, India, explains how fasting works, “While fasting, the body tries to synthesize energy from its reserve stores in the form of lipolysis, breaking down fat into glycerol and fatty acids and uses that energy for optimal functioning.”

The Ayurveda doctor adds that fasting impacts the gut microbiota and may help the gut to absorb nutrients efficiently. It also enhances lymphatic drainage and improves blood circulation in the body.

Fasting doesn’t necessarily mean abstaining from food. Dr Pratibha Mamgain, a former professor at Swami Rama Himalayan University in Dehradun, says that in Ayurveda, the term used is langhan — consuming lighter, easily digestible foods tailored to one’s body-mind constitution and health status to promote gastrointestinal hygiene and allowing the organs to rejuvenate naturally. She adds that fasting makes digestive fire burn better and removes ama, or toxic byproducts of poor digestion.

Dr Mamgain, who has a doctorate in Ayurvedic Medicine, points out that in Ayurveda, fasting is used to treat nausea, diarrhea, weak digestion, constipation, fever, skin diseases, obesity and seasonal disorders.

Dr. Mamgain cites the Ayurvedic text Ashtanga Hridayam (14: 16-17) to sum up the virtues of fasting: Offering rest to digestive organs, it aids in expelling toxins and excess mucus, promoting a sense of lightness. Fasting refines taste and appetite perception, boosts digestive fire, bolsters immunity, fosters mental clarity, and instills purity. It revitalizes, reduces disease severity, provides essential nourishment for self-healing, enhances sleep cycles, and aids in maintaining a healthy body weight.

Anuradha Vashisht, a holistic health advocate, explains fasting in simpler terms:  “Fasting gives internal rest to the body. The body responds beautifully to food abstinence since overindulgence is what takes the body into dis-ease. Fasting is to body what servicing is to your car: it should be done regularly.”

Anuradha, who runs a conscious living healing retreat called  Shraddha Suman in Himachal Pradesh, adds, “Fasting unclogs every organ and tissue of toxins. It also contributes to mental clarity and cellular repair by cleaning up the bloodstream and improving the efficiency of every organ, which will naturally strengthen the nervous system.”

Fasting also alters hormone regulation by initially reducing blood sugar, depleting insulin, and improving insulin sensitivity. The US National Institutes of Health has recognized the effectiveness of fasting in managing Type 1 and Type 2 diabetes.

Intermittent fasting

Intermittent fasting is in vogue these days more for dieting. While most diets focus on what to eat, intermittent fasting is all about when you eat. The idea is to prolong the period between your last meal in the evening and your first meal the next morning and follow the schedule day after day. John Hopkins Medicine says research shows that intermittent fasting is a way to manage your weight and prevent — or even reverse — some forms of disease.

Intermittent fasting also has the potential to trigger autophagy, a cellular cleaning process, promoting the removal of damaged cells and supporting overall cellular health.

Fasting one day a week can also be termed intermittent fasting. Devotees of Lord Hanuman in India fast on Tuesdays; some have only one salt-free meal the entire day.  

There is also partial fasting restricting certain types of food or for specific times of the day.

Rishi Sunak, Indian-origin British PM, has revealed that he only takes water and calorie-free drinks for 36 hours (called monk fast) starting on Monday. It is “an important discipline for me”, he told BBC, as part of a “balanced lifestyle”. But he also admitted, “It means that I can then indulge myself in all the sugary treats I like for the rest of the week.” Health experts will scoff at that because the yo-yo of abstinence and indulgence can do more harm than good.

Now comes another caveat. The vaunted health benefits may not occur in shorter or intermittent fasts. According to researchers in Europe and the UK, it took more than three days for all major organs to change protein production in ways that could predict better health in participants undertaking a seven-day water-only fast. These changes were consistent across all 12 healthy participants in the study, as reported in early March in Science Alert.

“For the first time, we’re able to see what’s happening on a molecular level across the body when we fast,” explained Claudia Langenberg, an epidemiologist from Queen Mary University of London and one of the authors of the study.

“Our results provide evidence for the health benefits of fasting beyond weight loss, but these were only visible after three days of total caloric restriction – later than we previously thought.”

Yet, say Dr Guleria, “I do not recommend prolonged fasting, especially without an expert’s guidance.”

How to fast

Anuradha has frequently fasted over the years and has counseled several people to fight severe illnesses through judicious fasting. Says she, “I can assure you that fasting requires no qualifications or epithets.”

For beginners, she recommends fasting once a fortnight, alternating between water and coconut water or fruit juices which are alkaline. The effect varies from person to person. The outcome is always cleansing, which can manifest as an eruption, not to be confused with an illness.

You should not abruptly start or end fast. Advises Anuradha, “To prepare for a fast, stop overeating, take only natural foods, of which about 80 percent should be raw or uncooked. Break the fast with some diluted juice or frugal whole fruit, never with heavy or nutrient-rich foods.”  

For a longer fast, Dr Guleria has this advice, “Pay attention to hydration and management of electrolytes. After the fast, the body may not adjust to solid food suddenly. So, transition gradually.”

Although Rishi Sunak’s monk fast is very intriguing, one must find their own regime under supervision.

Safe fasting practices

While fasting can offer health benefits, it is wiser to approach it with caution. Individuals with certain pre-existing medical conditions, pregnant or breastfeeding women, teens, and those with a history of eating disorders should consult a healthcare professional beforehand.

Dr Guleria adds, “In cases of chronic illnesses, malnutrition, certain cardiac disorders, unmanaged diabetes especially Type 1, fasting should be avoided.”

People try it out, he says, after hearing the success stories of some they do not even know, forgetting that what suits one cannot be deemed standard for all.  

Fasting is believed to result in weight loss, improved insulin sensitivity, controlled lipid profile, and better heart health. Yet, guidance is required so it does not cause dehydration, nutritional deficiency, muscle loss, fatigue, or low immunity.

Fasting can even surface unwanted changes such as anger, irritability, disorientation, and lack of energy.

“It is arbitrary to mention certain symptoms as okay here because even a simple symptom may have a serious implication. Therefore, I reemphasize that to learn about contraindications and precautions, people must consult a physician or nutritionist first,” advises Dr Guleria.

Rishi Sunak’s monk fast is where he finds his balance between eating and letting the digestive system rest. You need to find yours!

There’s a risk of dehydration when fasting, because almost 20% of our usual fluid intake comes from food. So, make sure to drink plenty of water.

The main challenge with fasting is one’s dwindling resolve. It is not easy to bear or douse hunger pangs. So go into it with a strong resolve and the intent to hold on strongly to the resolve. Whether it is Rishi Sunak’s monk fast or your own version of it, be rest assured then that you will be rewarded.

Cautionary advice: It’s essential to consult with a healthcare professional before starting any fasting regimen, especially for those with pre-existing medical conditions or specific dietary needs.

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