Navratri 2024: Dietary Guide for Mindfulness During Fasting Seasons

Chaitra Navratri 2024: While fasting, it’s crucial to maintain a balanced diet that includes all the necessary nutrients. (Image: Shutterstock)

Fasting transcends mere abstention from food; it’s a practice deeply intertwined with physical, mental, and spiritual wellbeing. Prakriti Poddar, Global Head of Mental Health and Wellbeing, Roundglass Living, emphasizes its role in detoxifying the body, nurturing discipline, and fostering self-awareness. Through mindful dietary choices and understanding the gut-brain axis, fasting offers profound benefits, including cognitive enhancement and spiritual elevation. Dr Juhi Agarwal, Clinical Nutritionist, SelfcarebySuman, underscores the importance of fasting as a means to give the gut a rest and encourage the body to realign with routine. This article explores the holistic approach to fasting, aiming to promote overall wellness.

Poddar says, “Fasting is often viewed merely as a period of abstinence from food. However, at Roundglass Living, we perceive fasting as a holistic practice that detoxifies both body and mind, instills discipline, and nurtures spiritual wellbeing. It’s a time when quality triumphs over quantity, and our focus shifts towards mindful consumption rather than sheer volume.”

During fasting periods—whether for religious observance, health, or fitness—we pay closer attention to the nutritional value of our meals. “Foods commonly consumed during fasts, such as dates, buckwheat flour, fruit, sago (saboodana), or nombu kanji, are deliberately chosen for their low simple carbohydrate content. These foods not only avoid spiking blood sugar levels but also contribute to strengthening the gut microbiome and providing deep nourishment,” adds Poddar.

The connection between gut health and mental wellbeing cannot be overstated. The gut and the brain constantly communicate through the gut-brain axis, influencing our mood and cognitive functions. Fasting promotes a healthy gut environment, which in turn can lead to improved mood stability and cognitive function.

Moreover, fasting induces a state of ketosis, where the body burns fat for fuel in the absence of glucose from food. Ketones produced during ketosis serve as a more efficient fuel source for the brain, enhancing cognitive abilities.

Poddar opines, “Beyond its physiological effects, fasting fosters mental regeneration. It cultivates a sense of calmness, making it easier for individuals to engage in introspective practices like meditation. When coupled with meditation, fasting is believed to elevate “sattva”—a quality of purity, knowledge, and harmony within oneself.”

Religious practices often use fasting as a means to transcend the preoccupation with food and focus on higher spiritual pursuits. By challenging one’s willpower and inspiring positive food choices, fasting promotes greater self-awareness and control over cravings.

Dr Agarwal, further elaborates on dietary considerations during fasting:

1. Step 1: Ensure adequate protein intake, as it is essential for cell repair, hormone production, immune function, and muscle maintenance. Incorporating protein supplements or protein-rich foods like dairy, lean meats, pulses, and soy can prevent muscle loss and support overall health during fasting.
2. Step 2: Avoid prolonged gaps between meals by incorporating light fillers like fruits, nuts, tea, or buttermilk. Mindful eating practices contribute significantly to a successful fasting experience, stabilizing energy levels and preventing overeating.
3. Step 3: Opt for low to moderate impact activities such as walking, yoga, or swimming during fasting periods to avoid adverse symptoms like dizziness or fatigue. Mindful activity choices harmonize daily routines and enhance overall wellbeing.
4. Step 4: Stay hydrated by drinking 2-3 liters of water per day and increase fiber intake through vegetables and seeds to prevent constipation and dehydration.

In essence, fasting should be viewed not as self-denial, but as a practice to cultivate self-discipline, resilience, and holistic wellbeing. Backed by both science and ancient wisdom, fasting offers enduring benefits for physical, mental, and spiritual health.