This weekend is the Jewish holiday Yom Kippur, or the Day of Atonement, which means atoning for the sins of the past year by refraining from eating and drinking, among other things, for 25 hours. Though it is possible to safely fast for this amount of time physically, mentally it might prove difficult. After our body has finished digesting our last meal, our brain will send out signals of hunger. Dealing with that feeling can get you through the day, but it is the lack of water that can really affect your body. Water can’t be stored like glycogen, a resource that our body gets from food that we use for energy. We are constantly losing water every day, and that is why it is especially important to saturate yourself with water before you fast to help lighten the effects of dehydration such a headaches.
Drinking plenty of water is one of a few ways to prepare yourself for the fast. If you are a big coffee or soda drinker, or anything with a lot of caffeine, start cutting down on these drinks now and for the rest of the week. Being dehydrated on top of being deprived of caffeine will only make the head aches worse and can even cause nausea.
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On the morning of the fast, which begins at sundown, try something high in fiber and protein like fruit and Greek yogurt for breakfast. For lunch, go for something high in protein and low in sodium like an egg white omelette with vegetables or fresh turkey over salad. Throughout the day watch your sodium intake, it will just make you thirstier. So when you have vegetables skip the salt and butter and go easy on the spices. For your final meal, continue with low sodium and high fiber foods. The fiber will help keep you full longer. Some options are roasted chicken, sweet potato, and beans (not from a can, which usually already has salt added – prepare them yourself). It is important to keep this last meal light even though you may want to eat as much as you can. A stuffed stomach will send hunger signals sooner. Also remember to drink plenty of water throughout the day.
Once the fast is over, you are going to feel hungry and very, very thirsty but do not over do it. Drinking cup after cup of water right after you break the fast will dilute your blood without giving your body time to adjust and may cause you to feel dizzy. Instead, slowly sip one cup of water then start to snack on something like grapes or an apple. Take it slow, then you can fully enjoy your celebratory meal.
Have an easy fast!
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
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