Especially at the beginning of the new year or later in the spring, many people decide to start a fast intended to cleanse and detoxify the body. The traditional (Christian) Lent covers the 40 days between Ash Wednesday and Easter. Modern times offer various approaches to practicing abstinence. The most well-known is certainly traditional therapeutic fasting according to Buchinger—the conscious abstinence from solid food. However, detox days to relieve and strengthen the gut, as well as methods that have gained popularity in recent years such as digital detox and intermittent fasting, also belong to the broad realm of fasting. We'll take a look at the most popular types of fasting and offer tips on how to get through these days of abstinence healthily.
Traditional therapeutic fasting according to Otto Buchinger
There are several proven fasting methods you may have heard of: fasting according to Hildegard von Bingen, the F.X. Mayr cure, or Schroth fasting, to name just a few. One of the most famous is Buchinger therapeutic fasting. Dr. Buchinger was a physician who treated his articular rheumatism with a fasting regimen he invented himself. Today, there are specialized Buchinger clinics offering this concept. The treatment typically starts with an introductory phase where the intestines are cleansed using laxative salts. During the actual fasting phase of 5 to 7 days, only tea, broth, and juice are allowed; no solid food is consumed. Plenty of movement, liver compresses, and other treatments usually accompany this period. Finally, during the refeeding phase, food is slowly reintroduced and carefully increased.
Fasting trends: Intermittent fasting and digital detox
For a few years now, so-called intermittent fasting, also known as intermittent fasting or interval fasting, has been a new popular way of eating. Because strictly speaking, intermittent fasting is not a diet, but an eating habit. You define a clear time window per day in which you eat and a usually significantly longer period in which you do not eat. Most people choose the 16:8 option, meaning you are allowed to eat 8 hours a day and 16 hours not. In practice, this can look as follows, for example: You skip breakfast and only start eating from 12 o'clock. Until 20 o'clock would then be your time window in which you eat, and after that, eating rests through the night until the next noon. This form of nutrition has many advantages, especially if you want to burn more fat. After a meal, your body needs about three to five hours to digest the food consumed. After that, it takes another approximately 12 to 15 hours until it enters the actual fasting phase, which is exceptionally favorable for fat burning.
Overall, there are several remarkable benefits that intermittent fasting brings:
-
It is a simple dietary change, which should motivate many people to stick with it.
-
It simplifies your daily routine: skipping a meal makes meal planning and shopping easier, ultimately saving you preparation time.
-
Studies suggest that intermittent fasting may promote a longer life.
-
Further research points to various positive health aspects: Intermittent fasting apparently can lower the risk of cardiovascular disease and help normalize cholesterol levels.
In addition to the 16:8 method, there are other forms of intermittent fasting: You can ease into it with more relaxed windows like 14:10. Or you can spread fasting across entire days each week. With the 5:2 method, you eat normally 5 days a week and select two non-consecutive days to fast.
Detox—the targeted removal and elimination of unwanted (toxic) substances from the body—is a time-limited fasting method, unlike traditional therapeutic fasting. However, the method itself is not entirely uncontroversial. Some scientists question the purpose and benefits of detox cures.
Based on this, the term digital detox was coined: consciously abstaining from digital media and devices such as smartphones, laptops, and social media channels. This can be extremely beneficial in times when we quickly feel overwhelmed by information and sensory overload. Consciously unplugging from digital media creates space to reconnect with yourself and recharge without being constantly fed new information from the outside.
Tips for proper fasting
Especially when it comes to traditional (therapeutic) fasting, there are a few general tips and guidelines we would like to share with you:
-
Take your time! Classic therapeutic fasting is not something you just quickly get over with. Make a plan. Consider how many days you want to set aside for preparation/relief and bowel cleansing. Ease into it slowly and break the fast gently as well. It is best to transition back with food that is easily digestible. There are many books on the subject, so feel free to read up beforehand.
-
Prepare for highs and lows during fasting. After a few days, many people experience an unexpected high phase. The body then releases increased amounts of happiness hormones. It is just as normal that, especially at the beginning, you might experience mild headaches for a few days, or if you do a multi-week fasting program, emotional lows may occur at some point. That is normal and part of the fasting process. Listen to your body, treat yourself to plenty of sleep, exercise, and feel free to include meditative sessions in between.
-
Decide whether you want to fast alone at home or under the supervision of a doctor and alongside fellow patients at a specialized health clinic. If you are a beginner, getting external guidance from a fasting counselor or a specialized physician is certainly the best option.
-
If you are unsure whether fasting is suitable for you, the rule always applies: Consult your trusted doctor beforehand. Especially if you have pre-existing health conditions or are diving into the world of fasting for the first time, it is advisable to get a check-up and green light from your doctor first.
-
Exercise and liver compresses relieve strain and support the fasting process. Don't make big leisure plans for the fasting period. This time belongs to you and your body. Support digestion by taking plenty of walks and engaging in gentle movement. Feel free to place a damp cloth under your right ribcage after lunch and in the evening before going to bed. Cover it with a dry towel, and a hot water bottle placed on top will now gently support your liver. Because it is doing real heavy lifting during the fasting period.
Conclusion: Taking time once or twice a year to practice abstinence (e.g., from media, alcohol, coffee, or food) is great for both body and mind. Therapeutic fasting in particular slows things down, giving not only your stomach and digestive tract a rest, but also your mind. Take your time, plan your fasting period well, and seek medical advice beforehand if needed. Then this brief but thorough break will definitely be a rewarding experience for you.
