Fasting as a Part of Religious Observance

Fasting, or going for a period of time without food and fluids, is an important part of many religious traditions. If done carefully and for relative short periods of time (one day or part of a day), a fast can usually be accomplished safely.

However, if you have any health conditions—including pregnancy, breast-feeding, diabetes, or other illnesses—it’s best to consult with your religious leader and/or your doctor to determine if you still need to fast or are able to fast without harm*.  In addition, if you are taking any medications, you should consult with your doctor to determine if you can safely skip them or if they can be taken without food and fluids. If you feel unwell during a fast, rest, consider sipping some juice, and consult a clinician if your symptoms do not improve.

Beware—fasting is not a great technique for losing weight!  It’s somewhat difficult to manage eating around a fast, without overdoing food intake beforehand or afterwards. The tips that follow will help guide you through the experience of fasting.  For healthy weight loss, on the other hand, a balanced and regular food pattern is the best strategy.

Fasting tips

The following tips for were written by Cornell nutritionists who have personally practiced them. Ramadan is month-long period of prayer for Muslims, who fast completely (no food or fluids) during daylight hours for 29 to 30 usually consecutive days. See fasting tips for Ramadan. Yom Kippur, the solemn Day of Atonement in the Jewish faith, is observed with a 25-hour complete fast—no food or fluids.  Some Jews also fast on six other fast days, which occur throughout the year. See fasting tips for Yom Kippur.

Ruminations on fasting during Ramadan 

by Sonya Islam, MPH, RD 
Sonya Islam is an Extension Associate with the Cornell Cooperative Extension, a Registered Dietitian, and a practicing Muslim.

Fasting during the month of Ramadan is as much a mental exercise as it is a physical one! Although we may differ in how we prepare our minds and bodies, here are some tips that can help Muslims adjust to the daily fast.

1. Stay hydrated. Try drinking fluid several times throughout the night, even if you aren't feeling too thirsty—thirst is a signal that your body is ALREADY dehydrated. Choose fluids that don't have caffeine, because caffeinated drinks can be dehydrating. Remember, breaking your fast at iftar (the evening meal after sunset)with water not only is traditional, it ensures that you get the best source of hydration into your body before becoming distracted with food!

But, be careful and don't go overboard with drinking too much at one time!  Trying to down a few gallons all at once can dilute your body’s electrolytes, a condition called water intoxication.

2. Variety is the spice of life.  Eat a variety of foods during the evening. Now, more than ever, your body needs good nourishment to compensate for the stress of fasting. Whole grains, fruits, vegetables, lean protein, healthy fat (fat from plants, like olive oil and nuts)—all of these are important to give your body all the nutrients it needs.

3. Portion size is important.  It takes the body about 20 minutes to register that it’s had enough to eat.  So don't go overboard with eating during iftar! Eating smaller portions over a few hours puts less stress on your body and gives you more energy than eating a huge amount at one time.

4. Keep moving. Though fasting can be physically exhausting, try not to be completely sedentary. If you typically work out during the morning, see how your body feels if you switch exercise to the evening after breaking your fast. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated.  Think small—short easy walks (to classes or doing errands) or a few stretches can go a long way in keeping your energy up during the day.

5. A few secrets to a successful sehri (pre-sunrise meal). Together, the components of a balanced meal help your blood sugar remain most stable, which gives you good energy. Some of the elements to include in your sehri—

• Whole grains—sources include whole grain cereal, whole grain bread, brown rice, and oatmeal.
• Fresh fruit—check out the produce section for dozen of ideas!
• Protein—sources include milk, yogurt, eggs, nuts.
• Healthy fat—sources are nuts, olives

Try these easy combinations—

• Oatmeal made with skim milk and topped with fruit and nuts.
• A bowl of whole-grain cereal and skim milk, topped with fruit and nuts.
• A piece of whole-grain toast, a boiled egg and a piece of fruit.
• A peanut butter sandwich on whole grain bread and a glass of skim milk.
• A banana or apple with peanut butter and a glass of skim milk.
• A bowl of vegetable soup, a piece of whole grain toast and a glass of skim milk.
  

6. Find what works for you. Depending on your schedule, you may want to experiment with how often and when you eat to keep your energy up. I just gave tips on a successful sehri, but I often don't eat a pre-sunrise meal because I don't sleep as well if I go back to bed. I simply drink a large glass (12 ounces) of water at this time. By eating well before I go to bed the night before (paced portions of healthy foods over a few hours) I am able to feel okay. This works for me, though others may feel awful if they do not eat sehri. Which brings me to (a somewhat obvious) point...

7. Trust how your body feels. Every person is individual and may feel best with different ways of eating. If you’re having trouble with fasting and these tips don’t work for you, talk with a clinician or a dietitian to get more specific advice based on your situation*.

And last, but not least... 

8. Celebrate! This is the most joyous month of the year! Enjoy meals with others, exercise goodwill, and be patient with your body and with others!

*Note: The following are usually considered exempt from fasting on Ramadan:

• Young children
• Menstruating, pregnant, or breastfeeding women
• People who are traveling long distances
• Those who have acute illness
• Those with a chronic illness who would be harmed by a fast (e.g., diabetes)
• Those who are not able to mentally comprehend the reason for the fast
• Frail or elderly people
  

Yom Kippur Tips

by Myra Berkowitz, MNS, RD
Myra Berkowitz is nutritionist at Gannett Health Services, and a Registered Dietitian who observes the Yom Kippur fast.
    
Some say a fast shouldn’t be easy! But, neither should fasting be so difficult that one can’t concentrate on prayer.  The following suggestions may help your fast day go more smoothly.

Before the fast

• Get well hydrated.  Be sure to drink plenty of fluids during the day or two preceding Yom Kippur to minimize dehydration.
• Eat reasonably well. Don’t overeat, but do be sure to eat normal meals and get sufficient protein and carbohydrate foods the day before.
• Decrease salty and spicy foods, which would only increase your thirst later while fasting. Obviously salty foods include salted pretzels, crackers, and chips; pickles, olives, and other salty condiments; regular canned foods; and prepared soups and stews. (It’s hard to entirely avoid salt unless you cook from scratch, but you may be able to decrease it enough to be helpful.)
• Decrease caffeine from coffee, tea, soda, and other sources during the week preceding Yom Kippur. Otherwise, caffeine “withdrawal” can produce a headache that will make fasting more difficult. (Some religious authorities allow use of caffeine in pill form, but this may be less desirable solution.)
  

During the fast

• Bring light layers of clothing to help you adjust to the ambient temperature and not feel too warm or too cold.
• Walk around and get fresh air as possible, but avoid any strenuous activity. You may actually feel better if you move around rather than lie down.
• Sniffing spices is allowed on Yom Kippur and can be restorative!
  

After the fast

• Break your fast by first drinking fluids, which will be absorbed quickly on an empty stomach and rehydrate you.  
• Progress to regular foods, but try not to eat too rapidly.
• Remember what you did that helped you through the fast, in order to recall those strategies next time!
  

If you cannot fast

• Medical conditions and medications prevent some people from fasting safely. Please discuss any concerns or questions with your medical provider and/or rabbi.
• A meditation for one who cannot fast, by Rabbi S.Y. Weintraub, can be found at the Ritualwell website.