Upavasa or Fasting (उपवासः)

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Upavasa is the samskrt term which means fasting. In Ayurveda The term upavasa and langhana are used synonymously at some places. Langhana is the treatment type that generates lightness in the body. Upavasa is one of the 6 different types of langhana used in Ayurveda. Simply put, Ayurveda considers fasting as treatment for multiple disease conditions. This is the unique approach of Ayurveda of managing certain conditions. In Sanatana dharma, fasting is observed in many religious functions as well as on particular days like Ekadashi or on some months in a year like chaturmasa and it is popularly known as Upavasa. The medical significance of fasting was deeply studied by Ayurveda scholars thousands of years ago and was implemented in Ayurveda treatments effectively.

Etymology

उपवासः, पुं, (उप + वस + घञ् ।) अग्न्याधानम् ।

इति मलमासतत्त्वम् । अहोरात्रभोजनाभावः । (Shabdakalpadruma pg 1/260)

Abstaining from food throughout a day and night is called as Upavasa.

Synonyms

Various words used synonymously with Upavasa in Samskrt are given below,

तत्पर्य्यायः । उपवस्तम् २ । इत्यमरः ॥ उपोषितम् ३ उपोषणम् ४ औपवस्तम् ५ । इति तट्टीका ॥

The commonly used words include Uposhana, uposhita, upawasta etcIn Ayurveda, the term upavasa is used synonymously with the term LAnghana

लङ्घनं-उपवासाख्यं,… (Asht. Hrud. Su 8.21)

Langhana is also known as Upavasa. Langhana is the term that indicates a method by which lightness is generated in the body. Upavasa where the food intake is restricted performs the same functions thus the words are used interchangeably at many instances.

Definition

1)     Ayurveda acharyas have stated that Upavasa (the popular term used in reference to fasting for particular religious or spiritual cause) is similar to langhana.

लङ्घनं-उपवासाख्यं,… (Asht. Hrud. Su 8.21)

Langhana is also known as Upavasa.

Langhana, the technical term used for fasting in Ayurveda is defined as follows,

यत् किञ्चिल्लाघवकरं देहे तल्लङ्घनं स्मृतम्||९|| (Char. Samh. Su 22.9)

Meaning: Anything that generates lightness in the body is called as langhana.

Anything used as a treatment in Ayurveda is defined and explained in terms of its effect on body, mind or life as a whole. In this reference, fasting that limits food intake in body naturally lowers the load on body systems and generates the feeling of lightness

2)     Going further, Commentator chakrapani of Charaka Samhita has given definition of upavasa specifically observed for some religious purpose as follows,

उपवासः क्रोधादिपरित्यागः सत्याद्युपादानं च, वचनं हि- “उपावृत्तस्य पापेभ्यः सहवासो गुणे हि यः| उपवासः स विज्ञेयो न शरीरस्य शोषणम्” इति (Chakrapani commentary on Char. Samh. Su 1.6)

OR

3)     उपावृत्तस्य पापेम्यो यस्तु वासो गुणैः सह । उपवासः स विज्ञेयः सर्व्वभोगविवर्ज्जितः” ॥ (Shabdakalpadruma  Pg 1/263)

https://sa.wikisource.org/wiki/%E0%A4%B6%E0%A4%AC%E0%A5%8D%E0%A4%A6%E0%A4%95%E0%A4%B2%E0%A5%8D%E0%A4%AA%E0%A4%A6%E0%A5%8D%E0%A4%B0%E0%A5%81%E0%A4%AE%E0%A4%83/%E0%A4%89%E0%A4%AA%E0%A4%A8%E0%A4%AF%E0%A4%A8%E0%A4%82)

अस्यार्थः । उपावृत्तस्य निवृत्तस्य । पापेभ्यः पापकर्म्मभ्यः । गुणाः । सर्व्वभूतेषु दया क्षान्तिः अनसूया शौचं अनायासः मङ्गलं अकार्पण्यं अस्पृहाच । सर्व्वभोगविवर्ज्जितः शास्त्राननुमतनृत्यगीतादिसुखरहितः ।

Upavasa is related to not just physical but also the psychological and spiritual aspects of one’s life. The deeper understanding of the term upavasa along with and even beyond its physical dimension has been described by Acharya Chakrapani as follows,

Upavasa denotes giving away the shadripus (negative emotions) like anger, lust, jealousy etc and following the path of truth, purity, japa (prayers), puja (worshipping), danam (offering), sewa (volunteering, giving service), brahamcharyam, dhyanam etc. Moreover, the one who refrains from these sins or the act of refraining from these sins by living in vicinity with the divine (and following the right path of truth etc) is known as Upavasa and it is not merely parching your body which is commonly misunderstood otherwise.

Therefore, the term Upavasa encompasses 2 main aspects of a particular way of living life. This includes refraining from the regular food, excess food and unwholesome food along with being in the presence of the divine by observing specific code of conduct.

Upavasa as a type of Langhana

Ayurveda has described different types of langhana. These are the activities or processes that work as langhana. Since langana generates certain qualities in body, processes or activities that generate similar qualities are grouped under the chief heading of langhana and utilized wherever appropriate. These types are as follows,

चतुष्प्रकारा संशुद्धिः पिपासा मारुतातपौ|

पाचनान्युपवासश्च व्यायामश्चेति लङ्घनम्||१८||

For how long the food should not be taken in Upavasa?

(Reference from Mahabharata

वैधोपवासे भोजनचतुष्टयनिवृत्तिमाह महाभारते ।

“सायमाद्यन्तयोरह्नोः सायं प्रातश्च मध्यमे ।

उपवासफलं प्रेप्सोर्वर्ज्यं भक्तचतुष्टयम्” ॥) ?

In a discussion about Vrata, Tapa, Upavasa, brahmacharya and Atithiseva, Bhishma says in Mahabharata Shanti Parva that commoners fast for 15 days of the month and consider it an act of tapas. But that infact is an act of exploiting the body which actually a medium of dharmik activities.

मासपक्षोपवासेन मन्यन्ते यत् तपो जनाः । आत्मतन्त्रोपघातस्तु न तपस्तत्सतां मतम् ॥ २२१.४ ॥

Furthermore, he states that the one who eats in the morning and evening alone, and doesnt consume anything in between, such a person is known as a practitioner of Nitya Upavasa.

अन्तरा प्रातराशं च सायमाशं तथैव च । सदोपवासी स भवेद् यो न भुङ्क्तेऽन्तरा पुनः ॥ २२१.१० ॥

What to be taken and what should not be taken during Upavasa

उपवासदिने वर्ज्जनीयानि ।

A few forbidden things during the day of Upavasa as enlisted in the Shabdakalpadruma are as follows:

1. अञ्जनम् । Collyrium
2. रोचनम् ।
3. गन्धः । Perfume
4. पुष्पम् । Flower
5. माल्यम् । Garland
6. अलङ्कारः । Ornament
7. दन्तधावनम् । Cleaing the teeth
8. गात्राभ्यङ्गः । Massaging the body
9. शिरोभ्यङ्गः । Head massage
10. ताम्बूलम् । Having Betel

As also those things that are influenced by strength and passion like,

1. दिवास्वापः । Sleeping during the day
2. अक्षक्रीडा । Gambling in a dice game
3. मैथुनम् । Copulation
4. स्त्रीणां सरागसम्प्रेक्षणस्पर्शौ । Approaching or bing in contact with ladies as a result of passion

However, it clarifies that approaching one's wife once at the appropriate time for the sake of progeny during Vrata is not considered a transgression.

व्रतादिषु पुत्त्रोत्पत्तिपर्य्यन्तं ऋतौ सकृत् स्त्रीगमने न दोषः ॥

तत्पूर्ब्बापरदिने वर्ज्जनीयानि ।

Shabdakalpadruma also enlists what is to be avoided the day before and after the Vrata from the text Ekadashi Tattva. They are as follows:

1. कांस्यपात्रे भोजनम् । Dining in brass vessels
2. मांसभोजनम् । Having meat
3. सुरापानम् । Having intoxicants
4. मधुपानम् । Having honey
5. लोभः । Fostering greed
6. वितथभाषणम् । Engaging in futile conversations
7. व्यायामः । Exercising
8. व्यवायः (?)
9. दिवास्वापः । Sleeping during the day
10. अञ्जनम् । Applying collyrium
11. शिलापिष्टभक्षणम् । Having eatables grounded on stone
12. मसूरभक्षणम् । Eating lentils
13. पुनर्भोजनम् । Constant eating
14. अध्वगमनम् । Journeying
15. यानम् । Riding vehicles
16. आयासः । Exherting oneself
17. द्यूतक्रीडा । Playing dice
18. अभ्यङ्गः । Massage
19. परान्नम् । Consuming other's food
20. तैलम् । Consuming oil
21. चणकम् । Consuimg bengal gram (chik-pea)
22. कोरदूषकम् ।
23. शाकम् । Vegetables
24. अधिकधृतम् । Over preserved things (?)
25. अत्यम्बुपानम् । Excessive consumption of water.

Alternatives to compensate the inability to do upavasa

Ref: https://sa.wiktionary.org/wiki/%E0%A4%89%E0%A4%AA%E0%A4%B5%E0%A4%BE%E0%A4%B8

उपवासा-

सामर्थ्ये प्रतिनिधिः । स्कन्दपुराणम् ॥

“पुत्त्रं वा विनयोपेतं भगिनीं भ्रातरं तथा ।

एषामभाव एवान्यं ब्राह्मणं विनियोजयेत्” । इति ।

“भार्य्या भर्तृव्रतं कुर्य्यात् भार्य्यायाश्च पतिस्तथा ।

असामर्थ्ये द्वयोस्ताभ्यां व्रतभङ्गो न जायते” ॥

इति गरुडपुराणम् ॥ तदनुकल्पः ।

“नक्तं हविष्यान्नमनोदनञ्च

फलं तिलाः क्षीरमथाम्बु चाज्यम् ।

यत्पञ्चगव्यं यदि वाथ वायुः

प्रशस्तमत्रोत्तरमुत्तरञ्च” ॥

इति वायुपुराणम् ॥

“उपवासासमर्थश्चेदेकं विप्रन्तु भोजयेत् ।

तावद्धनानि वा दद्याद्यद्भक्ताद्द्विगुणं भवेत् ॥

सहस्रसम्मितां देवीं जपेद्वा प्राणसंयमान् ।

कुर्य्याद्द्वादशसंख्याकान् यथाशक्ति व्रते नरः” ॥

इति ब्रह्मवैवर्त्तपुराणम् ॥

Ref: https://holybooks.com/the-skanda-purana-vol-i-xx/

What is acceptable in Upavasa

“अष्टौ तान्यव्रतघ्नानि आपो मूलं फलं पयः ।

हविर्ब्राह्मणकाम्या च गुरोर्वचनमौषधम्” ॥

इति बौधायनः ॥

Popular Legend about Health

Once upon a time, there was a debate going on about Health.

Amidst the debate, the teacher Guru sprang a question - "Who is a healthy person?"

As the question raised the pitch of the debate, one small bird going by the way tweeted. It sound like - Koruk, Koruk, Koruk.

It was hovering over the roof, for some time - repeating the tweet.

One lad in the group shouted - Hitabhuk, Ritabhuk, Mitabhuk.

Swinging its wings happily, the bird went away looking pleased.

It is said that, the bird was none other than the Seer of Ayurveda - Sage Atri. Koruk means; (Kah, Aruk?) Who is diseaseless?

The reply was -

Hita Bhuk (One who eats the prescribed diet)

Mita Bhuk (One who eats within limits prescribed)

Rita Bhuk (One eats in prescribed manner, maintains time and more importantly the food earned thru right means)

The lad was Charaka (Doyen of Ayurveda, whose compilation Charaka Samhita is the bible for Ayurveda Physicians and Pharmacologists for generations.)

Fasting as a therapy

The evolution of the human genotype is believed to have slowly occurred from 600,000 BC to 25,000 BC, when humans were hunter-gatherers. During this period, major energy oscillations appear to have selected genes that regulate metabolism for efficient nutrient usage and increased fat storage, which represents an evolutionary benefit consistent with the thrifty genotype theory proposed by James V. Neel. When the environment changed drastically in the 19th, 20th and more so, the 21st centuries, with urbanization and easy availability of food, the genotype remained unaltered. This imbalance has resulted in an epidemic of conditions characterized by metabolic disturbances, such as obesity, metabolic syndrome and diabetes mellitus type 2 (Neel, 1962).These metabolic disturbances have led to an increase in the prevalence of cardiovascular, neurological and other degenerative diseases. Many recent experimental studies have clarified some of the metabolic mechanisms involved with fasting. Animal models undergoing cyclical fasts have shown positive changes in glucose (lower plasma glucose and insulin levels) and in lipid metabolism (reduced visceral fat tissue and increased plasma adiponectin level), and an increased resistance to stress (Azevedo, Ikeoka & Caramelli, 2013).

Why to eat early at night/ evening- Night fasting

Eating patterns that reduce or eliminate nighttime eating and prolong nightly fasting intervals result in sustained improvements in human health. Several lines of evidence support this hypothesis. Prolonged nightly fasting may be a simple, feasible, and potentially effective disease prevention strategy at the population level. Therefore eating early at night or in the evening can facilitate night fasting and health benefits can be gained by just this night fasting on daily basis. (Patterson RE, Laughlin GA, LaCroix AZ, Hartman SJ, Natarajan L, Senger CM, Martínez ME, Villaseñor A, Sears DD, Marinac CR, Gallo LC. Intermittent Fasting and Human Metabolic Health. J Acad Nutr Diet. 2015 Aug;115(8):1203-12. doi: 10.1016/j.jand.2015.02.018. Epub 2015 Apr 6. PMID: 25857868; PMCID: PMC4516560.)

Health Benefit of Upavasa :Intermittent fasting the popular trending diet

In 2016, a Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine for his research on how cells recycle and renew their content through a process called autophagy. It was also understood that this autophagy process can be driven by unspecific metabolic stimuli, such as starvation or fasting. Since then a lot of focus of research has been shifted on understanding the metabolic effects of fasting and its application in clinical practice to manage certain lifestyle diseases. Therefore, the age old practice of upavasa or fasting on certain days, months or occasions observed in many in various cultural, spiritual and religious traditions like Santana dharma is gaining popularity all over the globe. Over time, science had debunked these beliefs and observances of fasting. However, the benefits of fasting are being discovered more and more today. Various studies have been conducted on animals and humans to evaluate the effects of fasting and most of them have shown positive results. Intermittent fasting (IF) is thus becoming an increasingly popular dietary practice in today's time. Emerging evidence has shown that the health benefits of IF stretch beyond calorie restriction and weight loss. The benefits of fasting on metabolic and lifestyle diseases like diabetes, obesity, cancer, hypertension, inflammation , neurodegeneration etc have been demonstrated. (Mandal S, Simmons N, Awan S, et alIntermittent fasting: eating by the clock for health and exercise performance BMJ Open Sport & Exercise Medicine 2022;8:e001206. doi: 10.1136/bmjsem-2021-001206)

Metabolic benefits

Evidence is accumulating that eating in a 6-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity. Preclinical studies consistently show the robust disease-modifying efficacy of intermittent fasting in animal models on a wide range of chronic disorders, including obesity, diabetes, cardiovascular disease, cancers, and neurodegenerative brain diseases. Many studies have indicated that several of the benefits of intermittent fasting are dissociated from its effects on weight loss. These benefits include improvements in glucose regulation, blood pressure, and heart rate; the efficacy of endurance training; and abdominal fat loss27 The research reviewed here, and discussed in more detail elsewhere,11,12 shows that most if not all organ systems respond to intermittent fasting in ways that enable the organism to tolerate or overcome the challenge and then restore homeostasis. Repeated exposure to fasting periods results in lasting adaptive responses that confer resistance to subsequent challenges Cells respond to intermittent fasting by engaging in a coordinated adaptive stress response that leads to increased expression of antioxidant defenses, DNA repair, protein quality control, mitochondrial biogenesis and autophagy, and down-regulation of inflammation (Fig. 3). These adaptive responses to fasting and feeding are conserved across taxa.10 Cells throughout the bodies and brains of animals maintained on intermittentfasting regimens show improved function and robust resistance to a broad range of potentially damaging insults, including those involving metabolic, oxidative, ionic, traumatic, and proteotoxic stress.12 Intermittent fasting stimulates autophagy and mitophagy while inhibiting the mTOR (mammalian target of rapamycin) protein-synthesis pathway. These responses enable cells to remove oxidatively damaged proteins and mitochondria and recycle undamaged molecular constituents while temporarily reducing global protein synthesis to conserve energy and molecular resources (Fig. 3). These pathways are untapped or suppressed in persons who overeat and are sedentary.12

Autophagy, fasting and cancer : A Nobel prize winning research

Autophagy, a lysosome-mediated intracellular degradation pathway, was discovered in the late 1950s. Intermittent fasting stimulates autophagy and mitophagy while inhibiting the mTOR (mammalian target of rapamycin) protein-synthesis pathway. These responses enable cells to remove oxidatively damaged proteins and mitochondria and recycle undamaged molecular constituents while temporarily reducing global protein synthesis to conserve energy and molecular resources

Autophagy is suggested to inhibit tumorigenesis. Autophagy has also been identified as a potential therapeutic target in neurodegenerative disease. A protective role for autophagy has subsequently been described in many other neurodegenerative diseases, predominantly via the clearance of intracytoplasmic aggregate-prone proteins, such as alpha-synuclein in Parkinson’s disease and tau in various neurodegenerative conditions. (Frake, Becca & Rubinsztein, David. (2016). Yoshinori Ohsumi’s Nobel Prize for mechanisms of autophagy: From basic yeast biology to therapeutic potential. Journal of the Royal College of Physicians of Edinburgh. 46. 228-233. 10.4997/JRCPE.2016.403. )

This year’s Nobel Prize in Physiology or Medicine has been awarded to Yoshinori Ohsumi for the discovery of the molecular principles governing autophagy, an intracellular degradation pathway routed via lysosomes or vacuoles. It is a story of a simple yet insightful yeast genetic screen that revealed the inner circuitry of one of the most powerful quality-control pathways in cells. In the still-growing field of autophagy, which has seen an enormous boost after the pioneering work of Ohsumi and colleagues, many groups across the world have significantly contributed to further our understanding of the pivotal role of autophagy in metabolic homeostasis, in regulation of vital processes in the cell, and in guarding cellular integrity (Sharon A. Tooze1 and Ivan Dikic2. Autophagy Captures the Nobel Prize. Cell 167, December 1, 2016)

Autophagy can be driven by unspecific metabolic stimuli, such as starvation, or by highly specific signals facilitating the removal of damaged or superfluous proteins or organelles, thereby serving cellular homeostasis needs.

Obesity and lifestyle diseases like Diabetes

Obesity and obesity-related diseases, largely resulting from urbanization and behavioral changes, are now of global importance. Energy restriction, though, is associated with health improvements and increased longevity. We review some important mechanisms related to calorie limitation aimed at controlling of metabolic diseases, particularly diabetes. Recent Findings Calorie restriction triggers a complex series of intricate events, including activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance. Intermittent fasting is not only more acceptable to patients, but it also prevents some of the adverse effects of chronic calorie restriction, especially malnutrition. Summary There are many somatic and potentially psychologic benefits of fasting or intermittent calorie restriction. However, some behavioral modifications related to abstinence . (Saeid Golbidi 1 & Andreas Daiber2 & Bato Korac 3 & Huige Li 4 & M. Faadiel Essop5 & Ismail La . Health Benefits of Fasting and Caloric Restriction. Curr Diab Rep (2017) 17:123 https://doi.org/10.1007/s11892-017-0951-7)

Ageing and life span

After nearly a century of research on caloric restriction in animals, the overall conclusion was that reduced food intake robustly increases the life span

Memory and neurodegeneration

In a clinical trial, older adults on a short-term regimen of caloric restriction had improved verbal memory.38 In a study involving overweight adults with mild cognitive impairment, 12 months of caloric restriction led to improvements in verbal memory, executive function, and global cognition.39 More recently, a large, multicenter, randomized clinical trial showed that 2 years of daily caloric restriction led to a significant improvement in working memory.40 There is certainly a need to undertake further studies of intermittent fasting and cognition in older people, particularly given the absence of any pharmacologic therapies that influence brain aging and progression of neurodegenerative diseases.

Inflammation and autoimmune diseases

Two recent pilot studies showed that patients with multiple sclerosis who adhere to intermittent fasting regimens have reduced symptoms in as short a period as 2 months.73,75 Because it reduces inflammation,17 intermittent fasting would also be expected to be beneficial in rheumatoid arthritis, and indeed, there is evidence supporting its use in patients with arthritis.76

Wounds and surgical procedures

Intermittent-fasting regimens reduce tissue damage and improve functional outcomes of traumatic and ischemic tissue injury in animal models

Preoperative fasting reduces tissue damage and inflammation and improves the outcomes of surgical procedures.

In humans, intermittent-fasting interventions ameliorate obesity, insulin resistance, dyslipidemia, hypertension, and inflammation.33 Intermittent fasting seems to confer health benefits to a greater extent than can be attributed just to a reduction in caloric intake

Western science slowly taking a step to reach upto Ayurveda wisdom

Searching or coming towards langhana-dipana, pachana- Although we do not fully understand the specific mechanisms, the beneficial effects of intermittent fasting involve metabolic switching and cellular stress resistance. However, some people are unable or unwilling to adhere to an intermittent-fasting regimen. By further understanding the processes that link intermittent fasting with broad health benefits, we may be able to develop targeted pharmacologic therapies that mimic the effects of intermittent fasting without the need to substantially alter feeding habits

(De Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine, 381(26), 2541–2551. doi:10.1056/nejmra1905136 )

These benefits include metabolic shifts in energy production, the optimisation of peripheral circadian clocks, and overall improvement in physiological markers of metabolic health. IF has been proposed to reduce systemic inflammation and have a role in the prevention and treatment of chronic disease. For the athlete, IF protocols offer a potential new frontier for maintaining performance in the fasted state.