In this article you can expect:
Fasting as a source of energy
Millions of people in Germany fast regularly, most of them are women who fast. Once or twice a year there is a week without solid food, they only consume water, tea, fruit juice and vegetable broth. Self-mortification through fasting? The descriptions of experienced adherents of the fasting cure sound different: They speak of deep satisfaction, light-hearted ease and new energy thanks to fasting.
There are even scientific explanations for such high feelings during therapeutic fasting (for example the Mayr cure). The Göttingen brain researcher Gerald Hüther has investigated how messenger substances and hormones react to food deprivation. He found out how important it is that the decision to fast and detox is made voluntarily. Only under this condition, according to Hüther, does "the evaluation center in the cerebral cortex classify the situation as 'not threatening'" and dispenses with the production of stress hormones.
The head comes to rest, energy is released
Instead, after about three days of fasting, the release of serotonin increases and ensures inner harmonization and satisfaction. The head and the intestinal flora come to rest, energy is released through fasting. Those who opt for detoxification often sleep little and still feel relaxed. You feel more connected to yourself, more relaxed and open. Not only is the taste or smell of food perceived more intensely, all senses are sharpened during fasting therapy by not eating.
Even those who have nothing to do with God and faith can sense at this time of abstinence why all major religions also know programs of fasting: I need modestly little for this balance and inner peace, so the healing knowledge.
What happens on the other hand when fasting in our organ systems is controversial among experts. Fasting supporters speak of inner cleansing and purification, of fasting as a medicine against lifestyle diseases such as allergies or high blood pressure. School doctors object that our organism is weakened when it eats its own protein stores and warn against an addiction to the fasting euphoria. But: In the meantime there is already the Medical Association for Fasting and Nutrition (ÄGHE), which deals with the topics of fasting health, fasting therapy, fasting hiking, intermittent fasting and fasting cures in general.
What are the chances and limits of this self-awareness?
If you want to fast, you have to be healthy and resilient. And make yourself aware beforehand what the chances, but also the limits, of this self-awareness lie. Fasting is not a way to lose weight, the lost weight is almost automatically restored after the fasting cure. Fasting cannot be compared to diets. Unless fasting becomes a deliberate turning point to break with habits that have been grinded in and replace them with healthier rituals. Lent can also be a good way to change your diet afterwards.
A must during therapeutic fasting: exercise, relaxation and personal hygiene
That is why the BRIGITTE fasting program also includes exercise and Relaxation exercises and beneficial personal hygiene – not just for Lent. The fitness program can also be easily integrated into the daily routine afterwards. And the beauty program helps to create islands of calm in everyday life: minutes all to myself.
Juice fasting, base fasting, detoxification – what helps with detoxification?
Eat nothing and life becomes easier? This does not always work from the start when fasting. Fatigue, sore muscles in the thighs, headache, back pain or body aches: in the first few days of fasting, the body often first activates its weak points. "Most of it has to be understood as the answer to health problems in the period before," says the experienced fasting director Dorothe Bertlich-Baumeister.
After fasting, you may have replaced some old habits with new ones before you started eating again. Be it to start the morning with a gentle movement instead of strong coffee to get your metabolism going. Or to create small islands of relaxation against daily stress – instead of cigarettes and snacks.
After fasting, it is particularly convenient to leave extended tracks. Because you feel strong. Because you felt that you could live for yourself for a while. With this power, good resolutions for life after fasting are easier to achieve.
Checklist: Can I Fast?
Clearly: Only those who are physically fit can fast at home. Therefore, always let your family doctor check you for your ability to fast. Those who are recovering from surgery or serious illness, are pregnant or breastfeeding a child should not fast at all.
In the case of certain complaints, you should discuss the decision for or against fasting with your doctor or fast only under medical supervision (for example, in a fasting clinic that offers special detox cures and in which you slag with other fasting people can):
With these complaints, you should refrain from fasting:
- general states of exhaustion, irritability, nervous tension, tendency to depressive moods or depression
- Food addiction or bulimia
- regular medication (exception: the pill)
- chronic diseases such as diabetes, gout, rheumatism, arthrosis, psoriasis
- pronounced allergies
- Heart attack risk, high blood pressure
- Overweight by more than 30 percent
- Underweight
The best therapeutic fasting recipes in the 12-day cure
In our 12-day program, we not only reveal the best therapeutic fasting recipes, but also give tips on what you can do besides fasting during this time to help your body detoxify.
Day 1 – discharge day
Nutrition: Slowly adjust to the fasting days through so-called relief days, also internally. Avoid alcohol, coffee, black tea and sweets. Drink at least two liters of still water, juice spritzer, herbal tea. Eat easily and a little less – just enough until you are full. Avoid fatty and meat, there is plenty of fresh fruit, vegetables, whole grain rice.
Move: Makes Sports as usual. Those who rarely get active should take a longer walk to support the upcoming fast.
2nd day – discharge day
Nutrition: No meat, fish, no eggs on the second day of relief. Menu suggestion: fruit and some curd in the morning, potatoes and vegetables at noon, vegetable juice in the afternoon, broth with rice and some boiled vegetables in the evening. Drink at least 2 liters of water, juice spritzer, herbal tea.
Maintenance: Now is one alkaline bath sensible, it supports the outgoing, d. H. detoxifying function of the skin. Bathing temperature approx. 37 degrees, bathing time approx. 15 minutes. In the bath water the whole body with one loofah or rub off a brush. You have no tub? Then it does Shower scrub, you can also use the loofah sponge dry after showering.
Move: like on day 1
3rd day – house cleaning for the intestine
Day 4 – fasting day
5th day – fasting day
Nutrition: Morning tea (like on day 3 or 4). Vegetable or rice broth and water for lunch. In the afternoon herbal tea (as on day 3 or 4) and water. In the evening, water, herbal tea (see day 3) and juices made from fruit or vegetables are allowed to fast. Caution: If diarrhea occurs, fruit juices and possibly vegetable juices should be diluted even more. If that doesn't help, leave out juices, just drink tea and water.
Maintenance: As on day 3. With pimples Facial steam bath as a deep cleansing intensive care. The foot massage is good in the evening.
Move: Like fasting on the 4th day. Now most fasters are physically fitter, expanded your exercise program with gymnastics to wake you up: stand up in the morning after getting up and shake your body a few times, breathing in and out calmly. Then continue to breathe deeply for a few minutes. Tense all muscles for about seven seconds when inhaling, let go when exhaling, the muscles relax again. Ideally, you should do this exercise in front of a wide open window to get a lot of oxygen. Or you do these yoga exercises.
Day 6 – fasting day
Nutrition: Morning tea in the morning. At noon broth made from vegetables or oat broth and water. In the afternoon herbal tea and water. In the evening water, herbal tea, fruit or vegetable juices.
Maintenance: As on day 3. Cold feet are a common problem during a fasting regimen. An increasing foot bath helps here. Feet in bucket / Foot bath dive, add lukewarm (not hot) water. Now gradually pour in hot water so that the feet always get a new warming boost. Finally, wash your feet cold, dry well, thick socks over them. Do the thermal water body care in the evening from the 4th day while fasting.
Move: As on the 5th day. An additional stretching exercise in the late afternoon or in the course of the morning. With the triangular exercise you relax the back muscles, train your waist, thighs and leg muscles and also promote concentration, since the oxygen supply to the body is pushed. Here's how it works: Stand up slightly, with your arms stretched out, arms stretched sideways at shoulder height. Make sure that you don't make a hollow back. As you exhale, slowly bend your upper body to the right.
Day 7 – fasting day
Nutrition: A week is over! Tea in the morning. At lunchtime, vegetable or rice broth is on the schedule for fasting, as is water. In the afternoon herbal tea and water. In the evening water, herbal tea, fruit or vegetable juices.
Maintenance: As on day 3. As a care extra: a fragrant Hair treatmentthat feels good during the exposure time. If you regularly go to the sauna, you can do it again without worry. Provided you feel stable in circulation. Under no circumstances more than two saunas of 10 minutes each. After leaving the hot room, do not immediately step into the cold plunge pool, but first put cold water on your face with your hands. Finally, the body is good apply cream. Enjoy the foot massage from day 3 in the evening.
Move: As on the 5th day plus stretching exercise on the 6th day. If you experience light dizziness, tiredness, listlessness in the course of the day, do not let yourself hang, but start up! Just go outside for 10 minutes – that alone can help to overcome inertia and improve your movement balance. Or you can alternatively do these yoga exercises.
Day 8 – fasting day
Nutrition: Tea in the morning as on day 3. Vegetable or oat broth at midday and water. In the afternoon herbal tea (if you shiver, e.g. with cinnamon, ginger) and water. In the evening for fasting water, tea, fruit or vegetable juices.
Maintenance: As on the 3rd day of Lent. An evening relaxation program could look like this: Place it in the tub and gushing bathing tablets under your back. Wonderful when the bubbles rise and it smells so good. Bathe for a maximum of 10 minutes and not too hot, i.e. at approx. 37 degrees. Then thermal water body care as on day 4. Then a manicure with exfoliating hand oil, then cuticle care with intensively nourishing nail pads.
Move: Like on the 7th day.
Day 9 – fasting day
Nutrition: Tea in the morning (as on day 3 or, if a skin cleansing effect is desired, rose hip or sage tea). At noon as a therapeutic fasting recipe vegetable broth and water. Or, for gastric pinching, a rice or oat broth. In the afternoon herbal tea (like day 3 or anise or fennel tea for flatulence) and water. In the evening water, herbal teas (see day 3), fruit or vegetable juices.
Maintenance: As on day 3. Today's pampering for the skin: one Face mask. Suitable ingredients are e.g. B. Aloe vera (provides intensive moisture), almond oil (supplies the skin with essential fatty acids) or cucumber (has a calming and refreshing effect). In the evening foot massage as on day 3.
Move: Like on the 7th day.
Day 10 – build-up day / breaking the fast
Nutrition: You now stop fasting, slowly get your body used to eating again. This has to be done carefully, that's why the assembly days are so important! They are also known as breaking the fast. Avoid fatty foods, animal fats and coffee. Keep drinking plenty, at least 2 liters of water and herbal tea. You can also enjoy milk products in moderation, such as a yoghurt or a glass of buttermilk. Eat cooked vegetable and cereal dishes. Eat only until you are full. Menu suggestion: Morning tea. A steamed apple in the morning. At noon potato and vegetable soup. Drink tea in the afternoon. In the evening vegetable juice and a slice of crispbread. Water, fruit juice and herbal tea continue to be distributed throughout the day at the end of the fasting cure.
Maintenance: As on day 3.
Move: Like on the 7th day. Or alternatively these yoga exercises.
Day 11 – set-up day
Nutrition: Gradually eat more raw vegetables. Chews thoroughly! If you haven't had a bowel movement since the beginning of the 1st to the evening of the 2nd set-up, help with an enema. Menu suggestion: Morning tea, 2 slices of crispbread with herb curd. Drink a lot in the morning and eat 1 ripe pear. At noon 3 small jacket potatoes plus carrot vegetables. In the afternoon 1 organic yogurt mixed with 1 teaspoon sea buckthorn juice and 1 heaped teaspoon flaxseed. Herbal tea or water. In the evening raw carrot food, crispbread with herb curd.
Maintenance: As on day 3.
Move: Slowly move on to the usual sports program.
Day 12 – set-up day
Nutrition: At the end of Lent, herbal tea in the morning, plus fruit with sprouted muesli, honey. Later in the morning, a first coffee with lots of milk is allowed. At noon millet risotto, with a tomato salad. Afternoon: 1 organic yogurt mixed with 1 teaspoon sea buckthorn juice and 1 heaped teaspoon flaxseed. Herbal tea or water. In the evening to eat cucumber salad, with 1 slice of wholemeal bread and 2 slices of crispbread, topped with butter and herb curd or lean cheese. If you feel like wine, start with a spritzer, but be careful – alcohol fastens to your head much faster after fasting.
Maintenance: You can switch back to the usual grooming rhythm. But maybe you liked the brush massage in the morning and other things so well that you keep it?
You need this from the supermarket, health food store or from the health food store
- 25 liters of low-sodium mineral or spring water
- 4 liters of vegetable juice (preferably lactic fermented juices such as sauerkraut or beetroot juice)
- 4 liters of fruit juice: pay attention to pure juices, do not buy nectars. Citrus juices like orange juice are not recommended because they form too much stomach acid. This also applies to multivitamin juices.
- 1 glass of natural honey or agave syrup
- Herbal tea to taste
- Yeast extract-free vegetable broth for 4 liters of broth. If you want to cook vegetable broth yourself: 10 potatoes, 10 carrots, 5 sticks of leek, caraway, possibly parsley; 1 small pack of rice grist; 1 small pack of oatmeal
From the pharmacy:
40 grams of Glauber's salt and 5 pre-enemas or an enema set for self-use. Possibly. as an alternative to the Laxoberal or Passage FX salt.
Furthermore:
Hot water bottle, Towels for liver wraps, Loofah glove or soft Body brush. Additionally for the set-up days: apples, pears, natural organic yogurt, crispbread, whole grain bread, lean cheese, curd cheese, cucumber, tomatoes, whole grain millet, linseed, muesli, which is suitable for germination (from health food stores or health food stores).