Ramadan: Fastin and Physiology

Friday marked the first day of the Islamic holy month of Ramadan. It's a month that observers fast daily, no food, no water, from sunup (fajir) to sundown (maghreb.) It's interesting to note, that fasting isn't the only dietary restriction required. Islam, like Judaism, has strict dietary restrictions pertaining to the quality and butchering methods of meats. A tie between spirituality and food? Possibly, but we'll save that for another blog.

Today  thought I'd delve into the origins and significance of fasting and how it can be physiologically beneficial. Islam is not the only faith where fasting is prescribed. Restricting food intake is only one of many forms of fasts. The reasons for fasting are not always religious, non-religious reasons can be political (like Gandhi’s famous peace fasts) or even medical or health related. 

Gandhi

Most cultures incorporate fasting though religious practices. The benefits of abstaining from food and water have been observed in many cultures dating back centuries. The general idea behind the fast is that restricting food (and in most cases water,) helps the observer connect more readily with the higher power. By limiting physical satisfaction, individuals can separate physical from spiritual desires. This therefore helps one understand impurities and human imperfections. This seems to be a common theme across the board. 

fasting and meditation go hand in hand

In the Far East, fasting is a part of Buddhist and Hindu practice. Although, not generally encouraged for most Buddhists, fasting is part of the clergy’s practice. In Hinduism, there are variations in the customs from one region to another. However, those who do observe the practice, do so in worship of the Gods, in remembrance or mourning as well as to guard against egoism and self-indulgence. 

In Christian practice, it is a generally held belief that abstaining from the wants of the flesh frees the soul. Although some Christians observe by only giving up certain items (for example during lent,) other churches observe whole days of fast without food.  In the Greek Catholic and Eastern Orthodox churches, for example, fasting is used to guard against gluttony and self indulgence.

In Judaism, fasting is part of the ritual of atonement from sin. In addition, fasting is to commemorate of those lost in the past as well as to celebrate salvation and gratitude. Observers are to abstain from food, drink as well as other pleasures such as lotions, oils and physical contact. The belief is that abstaining from the simple physical indulgences will increase one’s appreciation for the dependence on God and heighten the understanding of loss.

The premise behind fasting in Islam is very similar, and in fact is derived from the tradition of fasting in Judaism and Christianity. Fasting is practiced primarily during the month of Ramadan, marked by the Islamic lunar calendar, but other days are encouraged as well.  It is believed that in abstaining from food and drink, you can more fully understand the plight of those less fortunate and gratitude for what you have. (I ran across a Huffington Post article that was a very touching reminder.) It is also a time of reflection on your actions, words and thoughts, since Muslims are encouraged to refrain from angry outbursts, impure or hateful thoughts and distasteful actions especially during Ramadan. It’s a time for self-reflection and a chance to improve personal conduct, find motivation for self-control as well as seek atonement from God.

There are many proponents as well as opponents in health and nutrition on the topic of fasting. Some argue that the practice is dangerous, and could throw off the body’s natural rhythm and metabolism. Others would assert that the opposite is true; that the occasional reduction of caloric intake is actually beneficial, if not necessary for optimal biological function. This reduction allows the body to slow down and shift from storage mode to “spring cleaning” mode- providing opportunity for the body to clear up the intestines, joints and fat cells of the stores of toxins. Opponents point fingers at the fasting fad, calling the claims of cleanses, detoxes and fasts fraudulent.  

Question is, can a practice dating back hundreds of years and spanning dozens of cultures be considered a fad?

Most studies conducted on the matter conclude that to some effect the reduction of calories does in fact result in beneficial effects on insulin production and glycogenisis (breakdown of stored fat to form glucose.) Under controlled conditions, and medical supervision and support, fasting could improve your health, lower your blood pressure, your cholesterol and blood sugar levels. But since we are physical and spiritual beings, the spiritual effects must be considered. This tradition can help the observer find balance between the physical world and the spiritual world.

Is fasting part of your religious or health practice? Ever been curious about the beneficial effects of a supported detoxification program? Read my blog, "Demystify How to Detoxify" to explore the effects and methods of detoxes and cleanses. Ready to get started?  Get in touch with me now!

The Healthcare Debate: My 2 Cents

Before I even start, let me preface this by saying that I'm in no way an expert on this issue. But, I do have over a decade of experience in healthcare and third parties claims. I've been asked a lot lately where I stand on the issue of healthcare reform and the Obamacare legislation- sometimes because of my experience and others for idle chit-chat. I thought I'd organize my thoughts and what resulted was this blog. Personally I think this is a move in the right direction- not necessarily the perfect solution, but you won't hear me complaining. Let me explain...

I have a friend who has diabetes. Not type 2 diabetes which is the result of poor lifestyle and too much sugar. She was diagnosed with Type 1 Diabetes (Juvenile Onset) when she was a teenager. Her pancreas one day just decided to stop producing insulin (I'll spare you the patho-physiological explanation of auto-immune disease.) As a result, she’s had to use insulin injections multiple times a day along with a pump and check her blood sugar levels using a glucose monitor throughout the day. 

No amount of fruits, veggies, supplements with chromium or cinnamon or any other lifestyle changes will make her pancreas start to produce insulin. No matter how “clean” her diet is, she needs insulin injections and constant monitoring to catch any possible complications early. She’s only 33, and with proper care, she’ll have a long life ahead to deal with this. (Fun fact, Halle Berry has Type 1 Diabetes)

She holds a professional degree and has been gainfully employed since she graduated college. However, in this unsettling economy, is now faced with a very real possibility of being laid off. 

So what happens if she loses her job, and her health benefits? I’ve never asked, but suspect the endocrinologist she sees regularly is quite expensive. She has an insulin pump that needs monitoring and a constant supply of insulin. And those test strips she uses to test her blood sugar cost $100-$150 a month alone. And what if she develops a complication from her disease?

My colleagues argue that Obamacare isn’t solving America’s health crisis and that they disagree with paying more taxes into a corrupt system. And although I see their point, and don’t completely disagree, I want to remind them, we must walk before we run. Even if our system was perfect, embraced holistic medicine and preventative care, we’d still be in need of allopathic medicine. There will always be a need for emergent care, surgical care and congenital conditions such as Type 2 Diabetes. In fact, I'd even go as far as to say, if it wasn't for the research conducted from allopathic medicine, we wouldn't know as much as we do about alternative care.

Besides, just because we have our own beliefs about holistic medicine and its impact, we cannot shun and isolate those who are still in need or or prefer traditional care. 

Our current system is no doubt corrupt- but it’s not like the government mucky-mucks were sitting around DC last week and saying, “Hey guys, so do we pass Obamacare, or do we stop supporting the BigPharma agenda/Corporate insurance and start pushing more holistic preventative care?”  That was never the debate, so look at the big picture. 

If this means someone gets diagnosed with high cholesterol, metabolic syndrome or thyroid disease sooner because they can afford doctor visits and bloodwork, then I call that a win. It gives us our chance, as holistic providers, to step in and educate them and their primary care providers on their options sooner. People who wouldn't have gone for a check-up otherwise, can catch disease progression before they’re so sick they can’t work and become disabled (and are now a real burden on the system, or so I hear.)

The system is broken, no doubt. But fixing it isn’t going to be easy and it’s certainly not going to be free. So to those complaining about taxes- our taxes currently fund Medicare, Medicaid and Social Security. When folks that don’t have any coverage can’t afford to pay their bills, the effect is reflected on the (even more) inflated cost of drugs, hospital visits and procedures. Just like prices in retail stores are inflated to account for shoplifting. That’s simply how our capitalist system works. To be involved in the solution, we have to change our attitude.

For those fear mongers and those they are trying to scare, I offer this quote:

“Fear is the belief that something bad will happen, while faith is a belief that something good will happen.” ~ Anodea Judith.

I’m going to have to choose faith over fear. Not in the government, but in the shift in people’s ultimate attitudes towards their health, educating themselves and respecting their bodies.

The secret to soft, summer skin... Hydration

You’ve heard it before, drink more water! The importance of drinking enough water cannot be emphasized enough. Getting our daily dose of water:

• keeps our skin clear, hydrated and youthful
• helps our cells and organs perform their functions
• and allows our gastrointestinal tract to flow smoothly (if you get my drift ;)
  

Despite this information, most people have a hard time getting enough water into their daily routine. In the summer, when it's nice out and we're taking advantage of the weather to exercise and play outside, we're also sweating more and prolonging out sun exposure. It's critical we up our water consumption to meet this demand.


In case you need more motivation, the downside of not drinking enough H2O: poor digestion, sluggish thinking, skin breakouts, dry scaly skin, headaches, bad breath and general fatigue.  

Thirsty yet?

So you know you need to drink more, how about some tips on how to incorporate more water into your day:

I love my filtered bottle

1. Start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead.
3. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Invest in a filtered bottle so you have a clean, economical source available all the time (see below.)
4. Take sip or two even if you’re not thirsty. Sometimes that sip might help you realize how thirsty you actually are- especially when you're not used to drinking much water.
5. Try to drink as much of your water before the evening. This way you won't wake up in the middle of the night rushing to the bathroom- and disturbing a perfectly good dream.
6. Add flavor to your water with lemon, orange, mint, cucumber or other fruit. Who needs artificial flavor when you can add the real stuff and some extra phytonutrients along with it.
7. Drinking (decaffeinated) tea or juice (fresh if possible- definitely avoid the sugary processed stuff) and eating raw fruits and veggies totally counts towards your daily water goal.

What about quality?Bottled water vs  filtered water?

Honestly, you gotta drink what you like AND what fits into your budget. Although plastic containers are not perfect, they could seep toxins into your drinking water, sometimes they're your only option.

One solution could be portable filtered water bottles. They can be found with less toxic BPA free material, and come with a reusable filter. Refilled from the sink or water fountain and you're all set with fresh, filtered water.

Do you have any tricks that you use to get and stay hydrated?

True or False: If you’re overweight, you’re eating too many calories?

Here’s another confusing diet mantra: If you’re overweight, you’re eating too many calories. 

begin reading why I'm SO sick diet food....

Actually, most of the clients I talk to who are having trouble losing weight are actually not eating enough! Shoot I’ve been there- counting every calorie (or points for those on Weight Watchers) working out diligently and still hitting a brick wall. 

What was the problem? I was eating “fiber” cereals, protein bars, frozen meals, popcorn, pretzels, sliced turkey on ”low carb” bread and yes, low-fat cheese and yogurt. I wasn’t eating real food. In an attempt to eat “healthy” I was eating so much processed food, I had no room for real, whole food. I was eating fortified food, but no actual nutrients and worse of all, almost no phytonutrients.

In hind sight, it’s pretty obvious why I was having cravings and never felt satisfied: I was still hungry! My body was starving for real food, real nutrients, fruits fresh veggies and yeah, sometimes a burger! 

Food isn’t supposed to be a punishment. It’s supposed to be enjoyable, a reward for our hard work and efforts in gathering and preparing it (or in some cases paying someone else do so.) Two hundred years ago the leading cause of death was infection; our ancestors didn’t die because they ate eggs. Now we have children (children who, indecently, don’t eat eggs,) with high cholesterol, diabetes, fatty liver and heart problems!There's something very wrong here. It's like we invented penicillin and forgot how to eat. 

I hate counting calories!

So, you want to lose weight?

• Eat fresh veggies and fruits whenever possible- this should be the main component of your diet.
• Eat whole eggs (not egg whites)
• If you eat dairy, and dairy agrees with you, don't waste your money on the fat-free/low-fat versions. Do monitor your servings. Look for the rBGH-free on the label.
• Indulge in meat, if you like, but keep the serving size to 4 oz, and only splurge on hormone and antibiotic free. Yes it’s more expensive, that’s OK. You really don’t need to eat it as frequently anyway.
• Eat more fish, wild not farm raised.
• Eat even more veggies- you probably aren’t eating enough to begin with. You’re full? Try juicing them.
• Minimize processed grains made from flour- replace them with whole grains like brown rice, oat meal and quinoa
• Drink more water, stop drinking soda, ice tea, energy drinks or any of that other crap with “health claims” and no diet anything.
• Stop or minimize eating processed food and sugar. As Michael Pollen, author of Omnivor’s Delima and In Defense of Food says, “If it came from a plant, eat it. If it’s made in a plant, don’t.”

Notice most of this list tells you to eat more. After some time, when your body has flushed out all the preservatives, toxins, food coloring and additives and filled up on vitamins, minerals and phytonutients you’ll notice a difference. You’ll reject fake food, despite the ads, you’ll lose weight and not feel deprived, and you’ll have more energy and clearer skin. Combine with strength bearing exercise and you’ll see results even faster. Don’t get me started on doing too much cardio to “burn fat” and not enough muscle strengthening…

The question is, do you have the motivation to make these changes? Don’t be afraid to ask for help from a health coach (like me!), because your health and the quality of your life are important. And it’s not just about looking good in a bathing suit, either.

By the way, Mr. Pollen also says, “Eat food. Mostly plants. Not too much.” Pretty spot on summary, I think.