Yom Kippur: Tips For Enjoying An Easier Fast

Every year we hear about suggestions that are made to help people have an easier fast on Yom Kippur. Many of the suggestions can be quite helpful, and some are not. So this year I have decided to compile a list of, what I hope will be, helpful suggestions based on a Naturopathic medical perspective.

*First off, before beginning your fast: begin to wean off any substances you might be addicted to, such as caffeine, and or foods that are simply not nutritious, (like cookies and candy bars). This list should also include chocolate, coffee, soda pop, black tea, aspartame, sugar, corn syrup and any other substances that you either cannot pronounce (or are convinced was invented in someone’s laboratory or basement experiment). This is because many people suffer from withdrawal headaches, when they give up substances, like caffeine, making fasting a very unpleasant experience.

*A few days before the fast begin drinking plenty of fluids. I have heard people suggest drinking plenty of water (and that is a good idea). But I am more inclined to recommend people drink liquids that contain electrolytes in addition to water. My favorite is coconut water (which has a higher amount of potassium per glass then nearly 3 bananas). If you don’t care for coconut water, you might want to try drinking sports drinks that are high in electrolytes (though I would avoid sports drinks high in sugar or corn syrup), they will give your body the fluid and electrolytes you need in order to avoid dehydration.

*Begin decreasing your salt intake a full day before the start of the fast (the meal before your fast should contain no added salt). Excessive salt can make going without water for 25 hours extremely difficult. Also, avoid eating cured or overly salted meats, like brisket or canned goods like tuna fish, that have added salt (canned tuna that is unsalted is fine), and salty sauces like pasta sauce and gravy.

Many people will mistakenly eat large meat meals, like brisket, before a fast only to be wracked by thirst a few hours afterward. So avoid any meat dishes that are high in salt. In general, I advise people not to eat red meat at all. Red meat requires plenty of water to be digested and eliminated from the body, and even when salt isn’t added to red meat it is easy to become thirsty after eating it. In our house we eat a meal, before the fast, that is either vegan or milk based and avoid eating meat all together.

*Avoid processed foods (these include, microwavable meals and ready to serve meals high in sodium and laden with man made chemicals). Instead, keep your meals simple and flavor them using a little lemon juice or a dash of curry powder for extra flavoring.

*Begin loading up on carbohydrates a few days before your fast. Carbohydrates are stored in the liver and bind to water-keeping you hydrated. They can give you added energy throughout the day. Good choices for complex carbohydrates include whole-wheat pasta, whole grains, and root vegetables like carrots, yams, and sweet potatoes.

*Have a little protein before your fast. This can be in the form of baked or boiled chicken or a vegetarian dish of beans, like humus, or some other bean dish. Beans burn slowly, are versatile, and are high in fiber-keeping you full longer. A simple meal of humus and whole-wheat pita is a great pre-fast meal.

*Avoid overeating before the fast. If you overeat you may become uncomfortable and thirsty early on. Instead, eat until you are satisfied but no more.

*Do not over-exert yourself on Yom Kippur. If you must walk long distances to get to the Synagogue; avoid exposure to direct sunlight by walking on the shady side of the street or think about arriving to synagogue a little early if it is too hot later in the day.

Make sure to rest when you can and pace yourself.

Hopefully, with these simple suggestions, the holiday will be a far more pleasant experience with far less discomfort.