Research Paper (Chapter 1-3)

FUNDAMENTAL CONSIDERATIONS IN ADAPTING FASTING

AS A WAY TO ACHIEVE A GREATER SENSE OF

SELF-CONTROL, GRATITUDE, AND PATIENCE

A Research Paper Presented to

English Resource Center

School of Multimedia Arts

Asia Pacific College

Magallanes, Makati

In Partial Fulfillment

Of the Requirements for the Course

ERESWRIT – Research Writing

Diane Janica Buhain

April 2014

Chapter 1

INTRODUCTION

A. Background of the Study

Fasting is practice usually done for religious reasons. However, many studies suggest that fasting has several physical benefits as well. One of its benefits includes limiting the risk of obesity. Because of its long term effects on metabolism, fat stores in the body, leptin, and disease conditions associated with obesity, fasting has been found to be one of the most effective treatments for obesity.

In the article "The Health Benefits of Water Fasting," Stephen Harrod Buhner discussed how fasting can affect the human body in several positive ways. These positive changes begin as soon as three days from the beginning of the fast. It was also mentioned in the article how several studies on fasting prove that it has positive effects on diseases such as type II diabetes and helps prevent many forms of cancer.

Buhner writes, "Fasting is an exceptionally ancient, and powerful, approach to healing many common disease conditions. It allows the body to rest, detoxify, and to heal. During fasting the body moves into the same kind of detoxification cycle that it normally enters during sleep. It uses its energy during a fast, not for digesting food, but for cleansing the body of accumulated toxins and healing any parts of it that are ill" (http://www.gaianstudies.org/articles4.htm).

During periods of fasting the body begins to focus on the removal of toxins and the healing and regeneration of damaged tissues and organs. This rest and detoxification cycle that fasting brings has been found to permanently help a number of disease conditions. Our understanding of human physiology confirms the powerful healing effects of fasting and today, fasting is receiving interest on the non-religious front as a practice that can give way health benefits. One of the latest trends is intermittent or alternate fasting.

In the article “What the Science Says About Intermittent Fasting”, Dr. Mercola discussed a new strategy on continuous calorie restriction called Intermittent Fasting which ranges from periodic multi-day fasts to skipping a meal or two on certain days of the week as a way to cut calories and allow regular periods of fasting for daily detoxification. The article discussed how intermittent fasting can provide the same health benefits as constant calorie restriction in maintaining a healthy body weight and overall lifestyle.

Dr. Mercola writes, “Besides turning you into an efficient fat burner, intermittent fasting can also boost your level of human growth hormone (aka the “fitness hormone”) production by as much as 1,200 percent for women and 2,000 percent for men” (http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx)

In an article entitled “Fasting for Mental Health: Does it Work?” Katie discussed how fasting also greatly benefits the brain from short term effects with regards to moods and migraines to treatments of severe neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.

Katie writes, “Intermittent fasting increases the chemical known as BDNF (brain-derived neurotrophic factor), which is associated with increased hippocampal neurogenesis. That means, the more BDNF you make the more likely it is that your brain is building new neurons. In animal models, this chemical improves the functional outcome in situations of stroke, Parkinson’s disease, and Huntington’s disease.” ( http://www.mindthesciencegap.org/2013/04/10/fasting-for-mental-health-does-it-work/#sthash.tK9eNxfO.dpuf)

Various studies all over the world have concluded the mighty benefits of fasting as an effective preventive measure from various diseases and its positive effects on a person’s body and mind and because of this, the idea of fasting has convinced an increasing number of people trying it.

The researcher observes that the increasing prevalence of obesity and type 2 diabetes in recent decades has been associated with a lack of self-control. In an article entitled “Kids Who Lack Self-Control More Prone to Obesity Later” written by Alice Park, discussed several studies on how self-indulgence drives children to obesity.

Park writes, “Scientists found that preschool-age children who had trouble with self-control and the ability to delay gratification gained more weight by the time they were preteens than those who were better at regulating their behavior.“ (http://content.time.com/time/health/article/0,8599,1889942,00.html)

Eating is one form of a destructive human impulse that is disguised as normal, but when uncontrolled, leads to slow development of disorders leading to death. The researcher observes that the practice of fasting is not just about staying hungry or thirsty; it is also a struggle to refrain from any destructive impulses of the human self.

The researcher also observes that fasting is a constant exercise of willpower as the human refrains from eating and drinking, and this practice addresses a fundamental weakness in the human self the tendency to act on impulse. Through waiting and deprivation, fasting brings about a great sense of self-control, gratitude, and patience.

Further study on fasting may provide the reader understanding on the psychological and spiritual benefits of fasting and may provide an exceptional journey through spontaneous healing, not only in the body, but in the mind, will, spirit and emotions as well.

The purpose of this paper is to provide an explanation as to how fasting could provide healing from within and provide a possible solution to personal weaknesses and struggles and hopefully would allow the reader to gain will power and ability to control one’s self that could trigger exceptional human performances.

B. Statement of the Problem

                This study aims to answer this question:

1.      What are the fundamental considerations in adapting fasting as a way for a person to achieve a greater sense of self-control, gratitude, and patience?

C. Significance of the Study

Men and Women (ages 16 and above). This research paper caters to all men and women that have issues regarding self-control or lack of discipline. People who are under stress and unable to cope up with life and wanting to grasp significant change in their lives with regards to better handling of their emotions. Also to people who willing to try out a different kind of healing.

Overweight or Obese Male and Female. This research paper would be able to help individuals who are overweight or struggling obesity. The researcher hope that the further study of fasting would provide them better understanding of the human body and be able to make positive changes In their current lifestyle and body state.

Persons with Chronic Diseases. Persons with chronic diseases would benefit from this study because they would be able to make use of the information imparted in this research in preventing or controlling the onset of debilitating and expensive complications of chronic diseases.

Fitness Enthusiasts and Athletes. Knowledge of this study would help fitness enthusiasts and athletes gain better understanding and align their practice to the psychological and spiritual benefits of fasting to their overall wellness.

Future Researchers. This study is crucial for future researchers to make similar studies especially since there is a need to conduct a prospective study to evaluate the use of fasting in the treatment of many diseases such as obesity, high blood pressure, and diabetes. Further study and evaluation may effect on long-term costs of care for the patients who undergo fasting compared to those who choose conventional medical care. The researcher believes that if future studies would be made, utilizing this paper as a source of valuable data, might be a contributing force in both a philosophical and practical revolution in health care.

D. Scope and Delimitation

This study will focus on fasting as a spiritual practice and training ground for the discipline of self, which includes all the emotional, mental, and spiritual discipline that fasting generates within the human soul.

This study will no longer focus on the physical health benefits of fasting since studies have claimed it proven already. 

E. Materials and Methods

This research utilizes a document review method. The researcher will keep track and review the information retrieved from the documents and identify relevant information.

In this study the data collection has already been done, therefore the researcher will make use of the secondary data, the type of data that typically comes from other studies done by other fasting programs, studies, and institutions or organizations.  This research will make use of the document review method.

F. Definition of Terms

Fasting. An act of willing abstinence or reduction from certain or all food, drink, or both, for a period of time.

Detoxify. To remove a poisonous or harmful substance from (something).

Intermittent Fasting. A pattern of eating that alternates between periods of fasting and non-fasting.

Metabolism.  A term used to describe the body's capture and use of energy and nutrients to sustain life.

Psychological. The science of the mind or of mental states and processes.

Gratitude. The quality of being thankful

Chapter 2

DISCUSSION

What are the fundamental considerations in adapting fasting as a way for a person to achieve a greater sense of self-control, gratitude, and patience?

I.                    Introduction

History and Definition of Fasting

Fasting is an act of abstinence from food and/or drink for a predetermined period of time. The practice of abstaining from food for extended periods has cultural and religious roots that reach back centuries before the Islamic religion. Historical records tell us that fasting has been used for health recovery for thousands of years. Hippocrates, Socrates, and Plato all recommended fasting for health recovery. The Scripture tells us that Moses and Jesus fasted for 40 days for spiritual renewal. Fasting played a vital part in early human survival.

In an article entitled “Fasting Back To The Future- The Rediscovery of Water-Only Fasting” written by Alan Goldhamer, D.C.. Goldhamer discussed how fasting played a vitally large part in early human survival.  He stated several physiological benefits of fasting and how our natural fasting capabilities as a human best supports healing.

Goldhamer writes, “Human beings have the capability to survive extended periods of fasting. This was certainly known in our hunter-gatherer days, since many humans were forced to live through periods when little or no food was available to them.” (http://www.vegsource.com/articles2/goldhamer_fasting.htm)

All the evidences and historical records go only to say that the human body is designed to fast, and it is and has always been a part of human’s self-healing mechanisms. Fortunately, this ancient knowledge is making a dramatic comeback and is beginning to transform the way modern healthcare providers view their responsibilities to patients.

Today, there are numerous types of fasting such as water fasting, juice fasting, and partial fasting all of which offer the same many healing benefits and is practiced for a variety of reasons, includes fasts to cleanse, detoxify, lose weight, treat a medical condition and conform to religious practices. A person may choose to go on a 24 hour fast, a three day fast or a longer fast depending on the person’s goal or reason.

Factors influencing positive changes through Fasting

A.      Self Control and Gratitude

Self-control is vital to living a contented and fulfilled life. When we lack self-control we may find that our physical body suffers and health problems arise, but more than that, lack of self control may cause us to feel morally insufficient, unfulfilled, and discontent. These damaging thoughts could control us and may sabotage ourselves if we lack inner discipline.

The Researcher read an article entitled, "The Psychological Benefits of Fasting” written by Haleh Banani. The article stated how a lack of self-control in humans results to different negative vices such as addiction, gambling, and violence. This article did not just focused on the man's appetite, but to the fleshly desires of human as a whole. It says there how a person can become a slave to its desire, leaving a person completely powerless if lack of self-control is continued to be practiced. The article presented fasting as a training to practice one's self-control over temptations of different kinds not limited to eating and drinking.

Banani writes, “Aside from gaining will power and the ability to control desires, fasting instills within us a deep feeling of gratitude along with patience. Deprivation leads to appreciation.”

The lack of self control could be the major factor that prevents a person from living its life to the fullest. A person may think that he/she is control whenever they succumb to their desires, but in every single time we give in to temptations, we become a slave to our bodies, leaving us completely powerless to what it desires.

More than abstaining from food and drinks, fasting is a training ground for self-control that strengthens our will power and inner strength. Stepping back from the desires of our flesh allows us to see a bigger picture of the beautiful things in life that we have unconsciously have taken for granted because of our lack of self control. Seeing the bigger picture allows us to feel a deeper sense of appreciation and gratitude

“After a long day of fasting our sense of taste and smell are heightened. Each sip of water is like releasing a gushing, cool river in a dry, barren land and each morsel of food that is consumed is like feeding a person who has been stranded on a desert island with very little to eat, the most exquisite, scrumptious meal.” (Banani) (http://muslimmatters.org/2010/08/11/the-psychological-benefits-of-fasting-saum/)

Fasting instills to us a greater sense of awareness to oneself and its surroundings.

B.      Patience

In an article entitled “The Fundamental Spiritual Benefit of Fasting” written by Mehmet Ozalp, the writer discussed how fasting sharpens the will power and makes self control a habit. According to the article, an interesting experiment was done in the 1960s at a preschool on the Stanford University campus when the ability of four-year olds to resist temptation was tested. A marshmallow was placed in a room and the children were told that they could have the marshmallow immediately, or if they waited until the tester had run an errand and returned, then they could have two marshmallows. Some children waited for two marshmallows, while others ate one immediately. These same children were followed over 14 years to see how they managed in life.

Ozalp writes, “Those who had resisted temptation at four were now, as adolescents, more socially competent, personally effective, self-assertive, and better able to cope with the frustrations of life. The third or so who grabbed the marshmallow, however, tended to have fewer of these qualities and shared instead a relatively more troubled psychological portrait. Even more surprising, those who had waited patiently at four were far superior as students to those who acted on whim. Most astonishingly, they had dramatically higher scores on their SAT tests.” (http://www.fountainmagazine.com/Issue/detail/The-Fundamental-Spiritual-Benefit-of-Fasting)

In attaining personal maturity, one of the most important elements that we have to consider is patience to withstand temptation and patience to wait for the best things that are yet to come.  Whether it is being patient in big things or small things in life, in this world filled with immediate gratification, learning to delay the simple pleasures in life is the key. Through fasting, one is able to truly sharpen its willpower and makes self-control to be a habit, therefore, allowing patience to be practiced fully.

C.      Emotional Maturity and Self Realization

In this article entitled "Could Fasting Change your Business? Your Life? Your World?" written by Justin Brackett, the author intentionally decided to bring about a change in his life through Fasting. He shared his discoveries as he embarked on a 40 day fasting that positively changed his life dramatically in all the areas of his life. To start with, the author is a 54-year old man that has condition called mercury poisoning that negatively impacted his life for seven years, that impaired his ability to walk and talk. He was sick and it had almost left him hopeless. Prior to that, bad things had happened in his life just like most people. All this had left him burdened, and he had to make a change in his life. In his 40 day fasting, he shut off most of the noise in his life, specifically suspending his Facebook account and shutting off his TV. Ate only very limited amount of food, that only consisted of fruits, vegetable, and proteins. He shared on the article all the health benefits he achieved. Having the energy, concentration, balance, strength of a 20-year-old, losing weight, and overcoming his condition. All of this enhanced his relationships, career, and perspective. Fasting, he stated, changed his business, life, and his world. He went on as he summarized how fasting had provided him with spontaneous healing, not only in his body, but in his mind, will and emotions.

The author, Justin Brackett stated "I can ‘hear’ people better than ever before in my life. I don’t mean literally hear, I mean I can hear their heart, their core concerns, the center piece of what they’re trying to share, seems to resonate with me now in a brand new way." (http://www.business2community.com/health-wellness/could-fasting-change-your-business-your-life-your-world-0138176#!w2GnL)

Abstaining from things that we rely to when we feel weak, or things that we find comfort to, allows us to confront the root problem, focus on it, and deal with it. Turns out that when we fast, we also cleanse out not just our digestive system, but our toxic emotions as well along the way as part of the process. We deal with our problems face to face, and we get it over with. We don't just eat it away. It gives us clarity, allowing us to go deep to the core of our hearts and to other people's heart as well. We become more sensitive to our soul leading us to greater sense of self-realization as we take our flesh away from its comfort zone.

Chapter 3

SUMMARY, CONCLUSIONS AND RECOMMENDATIONS

SUMMARY

This paper attempted to determine the different fundamental considerations in adapting fasting as a way for a person to achieve a greater sense of self-control, gratitude, and patience.

 The research design used in this study is the descriptive method where data from several different online articles and a survey was used to answer the following research question that was stated. The research finds are the following:

1.       There is a fundamental weakness in the human self-the tendency to act on impulse.

2.       Eating is one form of a destructive human impulse that is disguised as normal, but when uncontrolled, leads to slow development of disorders leading to death.  Increasing prevalence of Obesity and type 2 Diabetes in recent decades has been a result of mindless eating.

3.       Every vice in society stems from a lack of self-control. Whether it's violence, addiction, gambling, infidelity or pre-marital sex – they are all a result of succumbing to desires.

CONCLUSIONS

Based on the findings of this study, the following conclusions are drawn:

1.       Abstinence from food puts us in a constant exercise of willpower and self-control as our body is deprived from its desires. Aside from gaining will power and ability to control desires, fasting gradually establish within us a deep feeling of gratitude along with patience as the person learns to appreciate and value more what it was deprived from.

2.       Fasting provides spontaneous healing since it does not only provide multitude of benefits for the physical health but also on the overall emotional, mental, and spiritual health aspects.

RECOMMENDATIONS

After drawing the conclusions of the study, the researchers hereby make the following suggestions/recommendations:

1.       In order to adapt fasting as a lifestyle and reap the benefits effectively, one must first be convinced in his/her mind about the change that he/she is about to embark on her life. It will be hard at first but having the decision place firmly on the mind and body is the first step to gaining will power. One can decide to go on complete water fast for up to 7 days (depending on the person), intermittent fasting or timed eating, or partial fast of eating only very limited amount of food (max 250-500 calories max) that only consists of fruits, vegetables, and proteins. The partial fast could be extended so long as the respondent wants and/or can fully adapt it into his/her lifestyle.

2.       During the fast, expose oneself to inspiration every day, and throughout the day at different times. For example, praying, reading the bible, reading books, listening to inspirational music, or talking to inspirational and motivational people.

3.       Try to fast from television and internet to shut off some unnecessary noise in life that could be one of the source or trigger of stress in your life.

4.       Journal one’s thoughts. Focus on your emotions, and process it. Write one’s emotions and insights and start to deal with it.

5.       Take off one’s mind from temptation to food by doing something else that is engaging and productive.

References:

Web

Brackett, J. (2012, February 25). Could Fasting Change your Business? Your Life? Your World?. Business 2 Community. Retrieved April 1, 2014, from http://www.business2community.com/health-wellness/could-fasting-change-your-business-your-life-your-world-0138176#!w2GnL

Banani, H. (2010, August 11). The Psychological Benefits of Fasting (Saum). MuslimMattersorg. Retrieved April 1, 2014, from http://muslimmatters.org/2010/08/11/the-psychological-benefits-of-fasting-saum/

Brown, M. (2013, June 26). Heart and soul: Fasting has spiritual and physical benefits across faiths Read more at http://national.deseretnews.com/article/336/Heart-and-soul-Fasting-has-spiritual-and-physical-benefits-across-faiths.html#sbkHYXdOqBJSpu01.99. National Deseret News. Retrieved April 1, 2014, from http://national.deseretnews.com/article/336/Heart-and-soul-Fasting-has-spiritual-and-physical-benefits-across-faiths.htm

Goldhamer, A. (n.d.). VegSource Article. VegSource Article. Retrieved April 1, 2014, from http://www.vegsource.com/articles2/goldhamer_fasting.htm

Ozalp, M. (2008, September 1). The Fountain Magazine - Issue - The Fundamental Spiritual Benefit of Fasting. The Fountain Magazine - Issue - The Fundamental Spiritual Benefit of Fasting. Retrieved April 1, 2014, from http://www.fountainmagazine.com/Issue/detail/The-Fundamental-Spiritual-Benefit-of-Fasting

Buhner, S. H. (2013, January 1). The Health Benefits of Water Fasting by Stephen Harrod Buhner. The Health Benefits of Water Fasting by Stephen Harrod Buhner. Retrieved January 1, 2014, from http://www.gaianstudies.org/articles4.htm