Tips to Feel Better During Fasting on Yom Kippur

Yom Kippur is a very spiritual time that focuses on atonement and asking for forgiveness.  It is a time when we are forced to set aside our individual or personal concerns and focus on the bigger picture of life.  One way we do this is by fasting for a full 25 hour period. Check out these tips to feel better during fasting by Lisa Moskovitz, guest blogger.

If you celebrate Yom Kippur then you are probably aware of what it feels like to be completely famished after a full day of not eating. It is not a fun experience; however, it is a necessary part of getting into the spirits of the holiday. For most of us, this is not an easy feat as it is usually accompanied by very uncomfortable feelings of fatigue, weakness, intense hunger pains and thirst. While these feelings may be unavoidable, there are still several things you can do to prepare yourself and minimize the negative side effects.

Follow these tips a few days before the fast to feel better during this special holiday:

Drink, drink and drink some more!
The most important way to prepare yourself for the fast is to make sure you are well hydrated. While the body can survive several weeks without food, dehydration can set it in only a couple days. Aim for at least 3 liters a day or about 12 cups. This is one of best things you can do for your body to help avoid fatigue or feeling sick during the fast.

Cut back on salt
Salty foods lead to dehydration which generates feelings of fatigue and intense thirst the following day. Traditional pre-fast recipes usually call for excessive salt, so get creative by substituting at least half the salt for other seasonings such as turmeric, celery seed and basil. Only use salt during the cooking process and keep it off the table to avoid temptations to add extra salt during the meal.

Avoid caffeine, alcohol and soda
All of these beverages cause dehydration and can be very addicting. By cutting back gradually during the days leading up to the fast, it will help minimize or reduce caffeine cravings and headaches that are very common among regular coffee drinkers. If you normally drink 2 cups of coffee swap one of those cups for a cup of green tea which has a lot less caffeine and significant health benefits. The day before, stick with zero to ½ cup of any caffeinated beverage including tea and soda.

Decrease consumption of sweet or sugary foods.
Just as caffeine can be addicting, so can sugary foods such as candy, cookies and chocolate. The more we eat these foods the more our body craves them. When you don’t satisfy these cravings it can cause moodiness or emotional instability. By gradually cutting back the week before the fast, your body will learn not to expect them which can make you a much happier person during those 25 hours.

Portion control
It is a common misconception that you should eat a big meal prior to the day of the fast in order to “stock up” on calories. This not only can lead to dehydration as our body uses up extra water in order to metabolize and digest all the food, but it can cause crashes in blood sugar the following day which leads to intense feelings of hunger and weakness. Have a well balanced meal including 4-6 ounces of protein, moderate amount of healthy fat and complex carbohydrate. Look for whole wheat Challah bread now widely available in grocery stores OR use whole wheat noodles in kugel for an equally tasty but much more filling traditional dish. Fiber, found naturally found in whole grains has very satiating affects as it manages blood sugar levels and helps fill us up on fewer calories. Other complex carbohydrates that can be easily incorporated into the pre-fast meal include sweet potatoes, beans and a wide variety of vegetables.

Eat slowly
The best way to avoid overeating is by setting aside enough time to eat the meal so you don’t end up rushing to make sure you’ve eaten before sundown. Give yourself at least 30 minutes to make sure you have enough time to eat your well balanced, nutritious meal and still enjoy the conversation with friends and family. Have everyone help clean up afterward to conserve energy so you have enough stored for the following day.

Consult with your Physician if you are taking any medications
Some medications may warrant food intake to prevent side effects or help with absorption. It is best to discuss this with your MD to ensure personal safety and health.

Bottom line: The pre-fast meal should be a moderate sized meal and well balanced including complex carbohydrates for plenty of fiber. Drink at least 10-12 cups of water the day before and avoid caffeine, alcohol and soda which can lead to dehydration.

I would like to thank Lisa Moskovitz for writing this article.
Lisa is a Registered Dietitian, Personal Trainer and Certified in the state of New York. While currently working in private practice, Lisa honed her clinical skills through a 12-month intensive internship at New York Presbyterian Hospital. With a specialty in Sports Nutrition and Weight Management, Lisa has experience working with a wide variety of medical conditions including Diabetes, Cardiovascular Disease, Disordered Eating and Gastrointestinal or Digestive Disorders. Twitter @LisaMoskovitzRD.