Fasting is part of a healthy and holistic lifestyle and way of thinking. Depending on your personal circumstances, the focus and demands on fasting will change. Fasting is a very individual matter. This means that your individually formulated fasting goal will influence the type, duration, and specific structure of your fasting cure.
There are very different views on what fasting should or can mean. In European culture, the word fastēn derives from Old High German and means something like "adhering to the commandments of abstinence" – understood as strict abstinence from food and luxury items over a certain period. In most major world religions, fasting takes place at different times and with different rules. But even without being religious, you can use a fasting week to consciously take time for inner reflection.
The essentials at a glance
- Fasting promotes detoxification, cleansing, and regeneration.
- Biochemical reactions and cellular cleaning mechanisms are stimulated.
- Fasting can have positive effects on metabolism and blood pressure.
- Conscious and planned fasting time is crucial.
- Fasting requires preparation and awareness.
Fasting from the perspective of research and evolutionary biology
As findings from fasting research show, targeted food abstinence triggers biochemical reactions in the body and stimulates special cellular cleaning mechanisms. Fasting positively influences metabolism and demonstrably inhibits inflammation and high blood pressure. Not to mention the psychological benefits that a targeted fasting cure brings.
We are often confronted with the question of whether fasting is unhealthy. Fasting has a long tradition and is described and practiced in diverse ways in different religions and cultures. From an evolutionary biology perspective, it is an extremely sensible principle that helps us remain capable even in times of hunger and likewise initiates healing processes. However, fasting for too long, insufficient preparation, or wrong conditions can stress the organism more than positively influence it. We therefore always recommend conscious and planned, individually designed fasting time. Ask yourself in advance: What do I want to achieve? Can I integrate this into my daily life or do I need a break?
Fasting – can you do it alongside everything else?
For some, fasting simply happens alongside other things. For others, it is important to deliberately take a break. Experience shows that it is worthwhile to choose at least a week without important appointments, birthday celebrations, business trips, or other major commitments. It is not absolutely necessary to take time off for this. However, many who deliberately took time off for their fasting week report a much more comprehensive psychological and physiological cleansing process.
Fasting at home or in a fasting group?
For over ten years, we have accompanied a fasting week at our naturopathic practice each spring and autumn, where very different participants come together every evening for seven days. During this fasting week, young meet old and beginners meet experienced and regular fasters. Within the fasting group, which is sometimes supplemented by daily yoga classes, participants come together in a protected space where the individual cleansing process can be linked with pausing, turning inward, and collective reflection.
The advantage of fasting in a group is the daily evening meetings where you exchange experiences, ideas, and concerns and practice relaxation and breathing exercises together. Many prefer participation in a fasting group because they are far removed from their home refrigerator, daily routine, and usual evening rituals.
But you don't have to fast in a group if you don't want to or if there simply aren't any offerings in your area. What matters is that fasting happens consciously and not just in passing. Do regular relaxation exercises, take soothing baths, and above all be there for yourself. During the fasting week you can concentrate entirely on yourself and your body – and this works best when you take time for it and treat yourself mindfully.
Fasting requires preparation – the correct introduction to your fasting week
We recommend reducing coffee and black tea consumption a few days before fasting. This helps avoid headaches, which often occur at the beginning of fasting.
Before actual fasting, each fasting week begins with 1-2 relief days during which the body is attuned to abstinence. A diet of mung dal, rice, steamed vegetables, and plenty of hot water relieves the organism.
Fasting week – an overview of the three Miraherba detoxification cures
Ahara-shodana - the gentle variant for relief and regeneration with light food
The "beginner package" is very gentle and can also be done over a longer period of up to two weeks. It is suitable for beginners and working professionals who cannot or do not want to take extra time off, and consists of deliberately reduced food, similar to what is used for preparation for the other fasting weeks. It helps to cleanse the body without overburdening it.
- Relieves the body without purgation
- Gentle cleansing, light food
- Reduces Vata, Pitta, and Kapha
Langhana-shodana - juice fasting for spring and autumn cleansing
The fasting week for juice fasting is ideal as a spring and autumn cure. After two relief days with reduced food, solid food is completely eliminated for one week. Vitamin and mineral supply to the body comes exclusively through balanced consumption of teas, juices, and vegetable broth.
- Provides freshness and lightness
- Cleansing for body and mind
- Reduces Kapha
Virecana-shodana – deep detoxification with ghee elimination
This fasting week is only for the experienced. In this package you will find everything for our version of the Ayurvedic Pancha-Karma cure, which is prepared by two relief days with reduced food and elimination with ghee.
- Deep cleansing
- Elimination of metabolic waste
- Reduces Pitta and Vata
How do I fast? A small fasting guide
For participants who have recovered from a serious illness or for other reasons know they cannot manage complete food abstinence, we offer our version of ahara-shodana. Ahara means nutrition in Sanskrit and shodana means cleansing. Here the food consists mainly of rice, mung dal, and steamed vegetables, similar to the preparation days.
Let's turn to the implementation of the actual fasting week, such as langhana and virecana-shodana. After the body has been prepared for fasting through the preceding relief days, the elimination begins. Depending on constitution, bowel cleansing can be done more mildly or more strongly. The variants range from passage salt to Triphala to castor oil. Triphala is included in the Miraherba fasting packages for elimination. Our experience has shown that the Ayurvedic spice blend is very well tolerated by all fasters and leads to gentle elimination without side effects. If you already have experience with other remedies that you tolerate well, you can also use those.
Always ensure adequate fluid intake – not just during juice fasting
The daily routine during fasting is characterized by frequent drinking. In addition to plenty of warm water and tea – we recommend our fasting blend no. 13 – warm vegetable broth or diluted vegetable juice are also available. If you like, you can also spoon the broth or warm juice. What's important is: take enough time for this, sit at the table, and fully enjoy the warm drink.
The days after fasting
Regardless of which variant you choose, what matters is eating after fasting. Choose the same light foods as during the relief days so the body is not overwhelmed. After your fasting week, especially pay attention to warm, fresh, and balanced meals eaten regularly so the positive effects of fasting last as long as possible.
Conclusion
Fasting is a personal and individual experience that offers both physical and mental benefits. The right preparation and execution are crucial to maximize the positive effects of fasting. Whether alone or in a group, what matters is that you take time and commit to the process. Make sure to maintain light and regular eating after fasting to feel the benefits for a long time. Fasting can thus become a valuable part of a healthy and balanced lifestyle.
