Preparing for Yom Kippur: How to make your fast as pain free as possible

Praying at the Western Wall

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.

Improving Our Health During Rosh Hashana

Speak unto the children of Israel, saying: In the seventh month, in the first day of the month, shall be a solemn rest unto you, a memorial proclaimed with the blast of horns, a holy convocation.
–Vayikra (Leviticus) 23:24

The High Holidays are a wonderful time of the year. I have many happy memories of the celebrations I have been honored to attend throughout the world.  While each community has its own traditions about how it celebrates the holidays, I believe there are common themes.  The Rabbis teach us that the High Holidays are a time of rest, reflection, remembrance, repentance and community gathering (Tractate on Rosh Hashanna).

As a doctor, this is also the time of year when I hear from many new patients.  This is because many people see the New Year as a time to reflect back on their lives and become newly committed to improving their relationships and their health.  I often think of the principles of naturopathic medicine as they might apply to the Jewish faith.  Like Judaism, Naturopothy takes a holistic view of health that encompasses the mind, body, and spirit of the individual.

Naturopathy’s emphasis is on prevention and removal of the obstacles to cure.  Naturopathy believes in the ability of an individual to grow, heal, and recover from illness; even if the past actions of the individual may have greatly impacted their health. In plainer words, naturopathy adheres to the belief that individuals can seek and gain repentance.  In Hebrew the word for repentance in “T’Chuva” (to return).

From a naturopathic standpoint, this is a return to the natural order of things, the innate ability we all have to heal and be better.  This ability is inherent in all human beings.  We believe, in keeping with Jewish thought, that it is never too late to change or to strive to do better. For these reasons, many Jewish people seek care of alternative health care providers during the High Holidays.  This desire to improve their lives and become better people is one of the most inspiring aspects of caring for people I expereince as a doctor.

Healthy Jewish Living: An Introduction

Health and Judaism: The Connections

There is no wealth like health.

Apocrypha of Ben Sira, 30:16

Judaism teaches us that we are obliged to care for our health.  Both the Torah and the Talmud are filled with references about the importance and obligation we have to our care and well-being.  Furthermore, this well-being should include care for every aspect of our lives to include our minds, bodies, and spirits.  The idea, that much of the length of our lives concerns the upkeep and maintenance of our health is an interesting one.  When a person considers the idea that mitzvot (good deeds) are those actions that improve the well being of our communities and our world, they take on a new significance.

Maimonides and Hillel: Two Perspectives

The great sage and physician Maimonides taught that care of ones body and health was interwoven with devotion to G-d (1135-1204 CE) Mishneh Torah: Laws Re: Moral Dispositions and Ethical Conduct. And the sage Hillel viewed the body as a house to the soul that should be well cared for.  He viewed the act of caring for ones body as both as a mitva and also as an act of devotion Tosefta Sotah 4:13.

Certainly we can all benefit when we take the time to examine our actions and consider their health benefits.

Kosher Food and Healthy Eating

Kosher Foods and Healthy Eating

Over the years I have seen a huge rise in the number of Jewish people who have switched not only to a kosher diet, but to a diet that is healthier and more nutritious as well.  For those people who have always kept kosher, I have also noticed a concern that their food also be nutritious and healthful. Perhaps these changes are happening because Jewish tradition has had a long and rich history of discussing the importance of diet and health. This tradition lives on in religious texts, cookbooks, family recipes, and medical discussions about health and nutrition going back hundreds and even thousands of years.  There is a keen awareness in the Jewish tradition that what we put in our bodies can have a profound impact on how we feel both spiritually and physically.  For many people, they want to know that their products are not just certified kosher, but are healthy as well.

More and more, we are seeing a growing awareness and demand in the Jewish community that items labeled kosher also be devoid of items like transfats, excess sodium, MSG, and other known unhealthy ingredients.  Some of these demands have grown out of the alarming statistics we are seeing throughout the world, and within our own communities, of obesity, diabetes, high blood pressure, and heart disease, and the knowledge that many of these diseases can be prevented by simple changes of diet and exercise. What should be encouraging to all of us is the knowledge that Jewish history has a long tradition of encouraging healthy diet and lifestyle choices.

Spirituality and Daily Living

Religious Practice and Daily Living

The day-to-day decisions we make impact our health.  Those decisions might include the food we eat, the amount of exercise we engage in, the people we share our lives with, and the ways in which we validate ourselves as spiritual beings.

For some people, the firm commitment to pray every day is not just an act of faith, but also a recognition that in doing so, ones sense of well-being and health can be improved.  Indeed, there is mounting evidence that people who take the time to mediate and pray experience less stress and improved general health.  Too often, I meet people who long to have the time to pray and become more active in spiritual activities, but who feel they simply don’t have the time.

As more and more people must take jobs outside the home to meet their financial needs, the roles of parent, spouse, and employee must be maneuvered with seemingly  very little time left for self-reflection.  A person may make a firm commitment to mediate and pray every morning before going to work, only to feel that they have to dash through those prayers in order to be granted another fifteen minutes of sleep.  Another might make the time to meditate, but feel that they are being selfish by ignoring their spouse or children, even if the time they have taken is only a few minutes.

One of the focuses of Jewish Health and Wellness is to help support the challenges and goals  of our readers as they attempt to be both active in the world while maintaining the actions they may need to take in order to support their health and well-being.