Preparing for Fall/Winter Through Fasting: A Holistic Approach for Black Wellness
As the air turns crisp and daylight shortens, our bodies naturally shift with the seasons. For Black individuals, this transition can come with unique challenges—seasonal mood changes, immune system dips, and even cultural food traditions that may not always serve our health. But what if fasting could be a powerful tool to reset, strengthen, and prepare our bodies for the colder months ahead?
In this guide, we’ll explore:
✔ Why fasting aligns with fall/winter’s natural rhythms
✔ The science-backed benefits for Black health (immunity, inflammation, metabolism)
✔ How to fast safely and effectively—without extreme deprivation
✔ Cultural considerations for Black fasting practices
Why Fall/Winter is the Perfect Time to Fast
1. Your Body is Already Primed for a Reset
Historically, many ancestral cultures—including African traditions—practiced seasonal fasting as a form of cleansing and preparation. Winter was a time of slower metabolism, deeper rest, and intentional nourishment. Fasting helps:
Reset digestion after summer’s heavier, often processed foods.
Boost autophagy (cellular cleanup), crucial for fighting inflammation—a major concern in Black communities.
Align with circadian rhythms, which shift in colder months.
2. Strengthen Your Immune System Before Cold/Flu Season
Black Americans face higher risks of vitamin D deficiency, respiratory illnesses, and chronic inflammation—all of which fasting can help address. Studies show intermittent fasting:
✅ Enhances immune function by reducing oxidative stress.
✅ Lowers inflammation (key for conditions like hypertension and diabetes).
✅ Supports gut health, where 70% of immunity resides.
3. Combat Seasonal Mood Shifts
Shorter days can trigger seasonal affective disorder (SAD) or fatigue—especially for melanated skin, which absorbs less vitamin D. Fasting has been linked to:
Increased BDNF (brain-derived neurotrophic factor), improving mental clarity.
Balanced blood sugar, reducing mood swings.
So How Does Fasting Benefit the Body? (My Personal Journey)
From Resistance to Revelation
Growing up, I hated fasting. As a child forced to participate in Lenten traditions, I’d think: "Why starve myself for religion when no one explains how this helps my body?"
It wasn’t until adulthood—after chronic bloating, acid reflux, and inflammation—that I discovered fasting’s real superpowers: cellular renewal, weight management, and deep healing.
3 Science-Backed Ways Fasting Transformed My Health
1️⃣ Nutrient Redistribution
During fasting, your body repurposes vitamins/minerals to repair organs instead of digesting.
My result: Less brain fog, sustained energy.
2️⃣ Cellular Housekeeping (Autophagy)
Old cells, toxins, and damaged tissues get recycled—like a biological "reset" button.
From a TCM perspective: Critical for those with "damp" constitutions (more in my next post!).
3️⃣ Inflammation Reduction
Studies link intermittent fasting to improved outcomes in diabetes, breast cancer, and heart disease—all conditions disproportionately affecting Black communities.
My experience: Fewer joint pains, stabilized blood sugar.
*Important: Chronic inflammation (from stress, poor sleep, or toxins) silently damages DNA over time. Fasting disrupts this cycle.
My Intermittent Fasting Breakthrough
As a lifelong "breakfast-first" person, I was shocked when delaying my first meal to 11 AM (after hydrating with coconut water/herbal teas) eliminated my:
Bloating
Acid reflux
Afternoon energy crashes
*Pro Tip: @healwithakilah’s morning hydration method was my gateway! Now, my 40+ friends and I all swear by this shift—our bodies simply crave less early food as we age.
What I Drink Before Breaking My Fast
Coconut water (electrolytes)
Kombucha (gut-friendly probiotics)
Herbal teas (ginger/turmeric for inflammation)
Plain water (always!)
Skeptical? Even Dr. Sebi’s son advocates strategic fasting for detox. Your body will signal what it needs—listen closely.
How to Fast Safely as a Black Person: A Culturally Conscious Approach
1. Choose the Right Fasting Method
Not all fasts are equal! Consider:
Intermittent Fasting (14-16 hours): Skip breakfast, eat between 12-8 PM.
24-Hour Fast (1-2x/week): A deeper reset without long-term deprivation.
Bone Broth Fast: Gentle for those new to fasting (great for gut healing).
2. Honor Your Cultural Foods
Fasting ≠ starving. Break your fast with nutrient-dense, ancestral foods:
Soups & stews (okra, callaloo, black-eyed peas).
Healing herbs (ginger, turmeric, moringa).
Healthy fats (coconut oil, shea butter-infused teas).
3. Listen to Your Body
Black bodies may respond differently due to generational stress, dietary gaps, or health conditions. Watch for:
⚠ Dizziness, fatigue, or irritability → Try shorter fasts + electrolytes.
⚠ Existing diabetes/hypertension? Consult a Black holistic practitioner first.
Fasting as an Act of Self-Preservation
For Black folks, fasting isn’t about restriction—it’s about reclaiming our body’s wisdom in a world that often disregards our health. This fall/winter, consider fasting as a ritual of resilience: one that honors our ancestors, strengthens our immunity, and prepares us to thrive—not just survive—the colder months.
