While you may think you know how to fast–by not eating for several days–there’s actually a lot to it.

There is a lot of discussion surrounding the latest (and enduring) detoxification craze. More and more cold-pressed juice bars about popping up and the green juice has become the new morning must-have, can’t-live-without cup (or two) of coffee. Raw, vegan foods are making waves and the no-added-sugar, gluten-free labels are putting the white flour and white sugar culprits where they should be: in the past. But, when it comes to a more extreme method of “internal cleansing”, such as fasting, how far is too far? While it is always a good idea to introduce more greens and fresher, higher-alkaline foods to the diet to take the place of acidic ones, is fasting too extreme? Better yet, is fasting accelerating the detoxification process or, is it doing the opposite?

Fasting is an abstention from food, and sometimes drink, for longer than regular periods. While this is entirely focused on the health benefits of fasting, fasting has religious roots. It is something that has been practiced for centuries, particularly in connection with religious ceremonies. Christians, Jews, Muslims, Hindus and Taoists, among others, have practiced fasting. The ritual served a variety of purposes, from inducing fertility, penitence, achieving a near death state, purification and reflection.

From the health perspective, which I will focus on, there is no direct answer as to how to fast properly. The bottom line is: it’s not good for everyone and thus may not be good for you. The worst thing people do when they see a well-packaged, aesthetically-appealing looking “detox” juice cleanse or a getaway to an exotic location where they fast for 1 week or more, is that they let their ego get in the way of their true state of being. Fasting is not something to get ideal and ambitious about – it’s a matter of respecting and listening to your body. A fast, or any detox for that matter, should be tailored to your starting point.

Someone who depends on a Standard American Diet (SAD, how fitting!) for sustenance will not endure a fast quite the same way as a raw foodist would. If you are someone who suffers from certain health ailments and regularly consumes processed, cooked, not organic, sugary, salty, meat and dairy-heavy foods, you are already coming from an acidic disposition and going on a fast, cold-turkey, will prove too taxing for your body beyond a certain point and may do more harm the good.

When you fast, your digestive system takes a break from metabolism and instead focuses on other bodily processes. From a health perspective, this is the purpose of a fast – let the body repair itself without expending energy on processing food and other drinks besides, say, water or fruit and vegetable juices. If you’re body is used to an acidic diet, it will begin to release toxins into the blood stream at a rate too fast for your elimination channels to respond to in time. This flood of toxins into the blood stream without an easy exit will cause you to feel noticeably sluggish, full of mind fog, breaking out and constipated, among others. The chances of you getting unmotivated and bee-lining it to the nearest drive-thru to indulge are also more likely in the works.

However, say, instead of fasting all day, you introduce one meal at dinner. You may notice that you will feel better and your body will be able to keep pace with detoxification by introducing something to offset the undulation of toxins into the blood stream. This is a rough example of what a fast can do to people who go hardcore at the onset and what can be done to offset it. The trick is to find the line that leads to progress, not perfection-turned-dangerous.

This isn’t to say a proper fast will be easy, so if it gets hard you shouldn’t quit altogether – it will be relatively trying no matter what, especially since you are teaching your body a new trick – but it is to note that you should be aware of how your body is reacting during the process. If fasting symptoms are a notch above uncomfortable, incorporate a smoothie into the fast or something with fiber to slow down detoxification and the symptoms associated with it.

Moreover, a fast doesn’t have to be a no-drink, no-food game. A fast (better: detox regimen) can be relative to your situation. If you have a highly acidic diet, start a fast that replaces a regular sandwich meal with a salad one. Next, you can replace breakfast with a green smoothie instead of bacon and eggs. After that, you can take out snacking so often. Progress, not perfection! In this way, you are teaching your body to work better and honoring it with greener, more nourishing foods. Relative to your old diet, it is improvement, and your body will inevitably respond in ways better than if you went on a 7-day water fast. When you reach a point where you are happy with your diet and are eating mostly alkaline foods with little processed, animal and sugar-laden products in the mix, then maybe you can consider a short-term, more-intense fast to transition to a new season or take out last month’s trash.

However you do it, make it you! And always consult with your primary care physician before embarking on any type of detox or fast. 

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Sleep deprivation is all too common among adults today. Just because there are a host of stimulants, such as coffee, that can infuse you with energy to get through a rough morning or afternoon sluggishness, doesn’t mean you are beating the system.

Sleep is crucial to your body’s proper functioning and not getting enough can affect your overall health. Don’t hit snooze on sleep deprivation — get enough rest and reap the rewards.

Sleep allows the body to cleanse and renew itself, and gives your brain a chance to brain sort information and replace vital chemicals. While your brain is asleep, your body is working to gear up for the day ahead. Interrupting or eliminating sleep only puts you at a disadvantage during waking hours.

An estimated 40 million Americans endure sleep problems, though only 20 percent discuss it with their doctors. Because of this, many sleep disorders go undiagnosed. Getting enough sleep is more than just a matter of health; it can be the difference between life and death. According to the Sleep Foundation, sleep deprivation causes 100,000 automobile crashes, 71,000 injuries, and more than 1,500 deaths per year. Sleep disorders also cost Americans more than $100 billion per year. 

Cognitive performance is compromised with a lack of sleep. It also impairs temporary memory despite other conditions promoting optimal performance. In one study, participants’ visual short-term memory was tested. The results were clear: visual short-term memory is comprised during sleep deprivation, an effect compounded by delay. In another study, people who stayed awake for up to 19 hours scored worse on performance and alertness tests than those who were legally drunk! And much like a boozy night out, sleep deprivation also has the potential to produce false memories.

In a German study, subjects learned a list of semantically associated words and were told to either stay awake or sleep immediately after recognition was tested. When they were tested again after a 44-hour period, those who endured sleep deprivation were shown to have critically false memories of the theme words.

And if all of that isn’t enough to make you go to bed on time, maybe this will: a lack of sleep can intervene with dietary weight loss efforts. Even if you are counting the calories and hitting the gym regularly, insufficient sleep can compromise the effectiveness of typical dietary interventions for weight loss and related metabolic risk reduction. Consider sleep a part of the weight loss formula – get enough and you’re even closer to your goals.

So why take for granted perhaps the most important part of the day? Sufficient sleep will help you perform better during wake hours. Find you mark — between 7 and 9 hours per night for most people — and try to hit it every night, even if it means hopping into bed an hour earlier.

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Image Credit: Ed Yourdon

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More than just a garnish.

Take these 10 herbs and you’ve got yourself 20 different ways to tackle everyday issues, from keeping mice away to treating the common cold. This list gives you reason to chew shamelessly on fresh tarragon leaves, re-establish Mojito Monday, and pass up your expensive and toxic perfume for slightly green-tinted wrists. Enjoy!

Tarragon

1. Toothache Treatment

Back in the day, Greeks used to chew on tarragon to numb their mouths from toothache. Instead of reaching for a painkiller, try easing the pain the natural way. If anything, at least your breath will be refreshed!

2. Internal Cleanser

Clean yourself from the inside out with tarragon. Tarragon consumption has been linked to increased bile production, which contributes to the elimination of toxins from the body. Tarragon is packed with tannins, bitters terpenes, flavonoids and coumarin, which are the backbone to its cleansing properties.

Mint

3. Mojito Makin’

Make a mint mojito with a kombucha base. With or without alcohol, the herb is the star of this show stopping drink.

4. Keep Mice Away

Despite our predilection for the fresh aroma of mint, mice beg to differ. They despise the smell mint so much, they will avoid all areas – even a block of cheese – where mint is scattered.

Marjoram

5. Natural Perfume

According to mythology, the goddess of love Aphrodite grew marjoram. Because of this, marjoram has been used in many a love potion. Take fresh marjoram leaves and rub them on your wrists and behind your ears. The aroma is sweet and light but with a spicy edge that makes it fitting for both males and females.

6. Bone Building

Marjoram offers some 520% of the recommended daily intake of vitamin K, making it one of the richest herbal sources of the vitamin. Vitamin K contributes to healthy bones and preventing the onset of osteoporosis.

Rosemary

7. Mosquito Deterrent

Rosemary is a great way to turn an itchy Summer evening into a bug-free one. Grow rosemary in your garden or near an area of your porch where you like to entertain guests or hang out most. Mosquitoes are averse to rosemary and will stay clear.

8. Hair Rinse

Rosemary has been associated with hair re-growth and strengthening as well as the elimination of dandruff. Boil a handful of rosemary leaves in two cups of water, let the water cool, and then rinse your hair with the rosemary-infused liquid.

Oregano

9. Common Cold Fighter

Oregano is an effective treatment for the treatment of colds and to relieve sinus pressure. Oil of oregano, which is available at most health stores, is especially effective. Place a few drops under the tongue or place 2-3 drops in a glass of water or juice before drinking. The oil drains sinuses and reduces inflammation.

10. UTI Treatment

Oregano has anti-microbial properties that can fight off E-Coli, the bacteria responsible for urinary tract infections. Oregano oil is the most potent forms of this treatment.

Thyme

11. Lung Booster

Thyme contains an oil called thymol that acts as an antiseptic and disinfectant. Add a sprig of thyme to hot water with honey and lemon for a soothing drink that prevents bronchitis and clears lung passageways with each sip.

12. Household Cleaner

Because of thyme’s disinfectant properties, the herb can be used to clean around the house in place of toxic, harsh chemical cleaners. Brew fresh thyme in water. Mix water with a light, vegetable-based soap and pour into a spray bottle. Use the liquid to clean kitchen and bathroom surfaces.

Basil

13. Fatigue Support

Basil is known to help treat adrenal fatigue. Place a few drops of basil oil on clothing to carry the effects with you all day or include some fresh basil at mealtime for a pick-me-up.

14. Acne Treatment

Because of its anti-inflammatory and anti-bacterial properties, basil is great for combating acne. Steep fresh basil leaves in hot water for 20-30 minutes. Let the water cool and use a cotton ball to apply the basil-infused liquid to acne-prone areas on your skin.

Coriander

15. Headache Healer

Coriander is regarded as a natural way to help get rid of a headache. Grind coriander leaves to release their juices and rub the paste on your forehead to relieve an aching headache. Or, sleep with a coriander leaf on your pillow.

16. Immunity Strengthener

Coriander leaves are packed with magnesium, potassium, and fiber. Eat coriander regularly and you will surely boost your overall immunity.

Parsley

17. Dark Under-Eye Circle Remover

Crushed parsley is a great remedy for ridding dark circles under the eyes. Parsley contains vitamin C, chlorophyll, and vitamin K and many other active compounds that cause it to reduce inflammation and tighten and lighten the skin.

18. Breath Freshener

Chew on parsley after dinner, especially if garlic was involved, to remove the stink and leave behind a fragrant and pleasing scent.

Saffron

19. Memory Booster

Saffron contains a compound called “crocin” that contributes to faster learning and better memory retention. This is especially helpful for those with age-related mental impairments.

20. Colorant

A little goes a long way with saffron. Whether it’s to color a grain dish red or even stain fabrics, adding saffron to the mix will ensure a dark rosy tint. This is a much better option than the overused red 20 coloring, which is derived from crushing red ants.

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

Image: VancityAllie, DebbieC, Gravitywave, Greatist, FeatOfFun

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