The relationship between fasting and body image
Ramadan is a holy month where fasting is a common practice at this time of year. The principle of fasting teaches us the form of discipline through abstaining from food and liquids for a specific period. The general impression of this fasting month in addition to spirituality is building healthy habits. It may be a good time to start healthy habits and connect with yourself. Health and fitness are not the sole focus of this month. For a person with a healthy relationship to food and body image, fasting wouldn’t trigger dieting and body image issues. If you have/had a history of an eating disorder/ disordered eating, fasting might be triggering and challenging as it is an opportunity to lose weight for some.
Health comes in different shapes and sizes. The way you perceive health can be approached from multiple entry points whether it is physical, mental, emotional, or spiritual. The physical aspect of health can be practiced by eating a nourishing and balanced diet including complex carbohydrates, protein, fats, and antioxidants. Exercise and movement are all forms of movement you can include to move your muscle and maintain body strength. Sleep is important to restore other pillars of health like emotional and mental health. Emotional and mental health connects you to spirituality and purpose. You can do that by practicing meditation, yoga, religious practices, and journaling.
Tips to have a better body image and relationship to food:
1. Nourish your body with nutrients and wholesome meals
It is important to nourish your body with nutrients like carbohydrates, fats, proteins, and antioxidants. Fasting uses the body’s energy reserves stored in your muscle and fat \ to keep you going while abstaining from food and liquids. Make sure to take a multivitamin to cover your needs. Meal planning and prepping can help reduce the mental energy as well as the physical energy to prepare your food. The benefits of meal prepping are having healthy food options available around you. The meal plan includes the different food groups (fat, carbohydrates, and protein) minus the calories counting/tracking to focus on nutrient density rather than numbers.
2. Move your body to connect and gain strength to celebrate your body
Your body is the instrument that moves you through life. A healthy relationship to exercise can be seen when you use your muscles to strengthen and support yourself. I would advise you to respect your energy levels and listen to your body to what type of movement it desires. Some days you would prefer walking or yoga over weight lifting and high-intensity workouts. All movement is good and supports your wellbeing.
3. Allow yourself to enjoy food
Food is meant to be enjoyed not seen through the lens of punishment and reward. Mindful eating with your senses (taste, smell, vision, and texture) makes you aware of your experience to satisfy your hunger on a biological and emotional level. The part of connecting with hunger cues may take time if the connection is not established yet.
4. Honor your food cravings
Cravings are a normal part of food freedom (intuitive eating) and a healthy relationship to food. Cravings satisfy your mental hunger. In addition, it can reflect your emotional state at the current moment. Diet culture views cravings as something bad and lacking self-discipline. Life is too short to not enjoy food and listen to your body. My experience with ignoring cravings for a long time has led to binges, guilt cycles, and disordered eating behaviors.
5. Connect with yourself through expressions like art and journaling
The sense of connecting to your emotions is important to your well-being. This can be through words, art, movement, or any way that works for you. This can be any time of the day to reflect and be with yourself. The art of sitting with uncomfortable emotions and truths is challenging. Therefore, be patient and self-compassionate with yourself in this process.
6. Learn from the lessons aka “failed attempts”
You learn from life through experiences in all forms. These forms are good, bad, painful, or joyful moments. Often the negative experiences are what are avoided but hurt and disappointments are teachers on your growth journey. Embrace the journey, and its lessons, and enjoy the ride!
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