For over a billion Christians worldwide, Ash Wednesday marks the beginning of Lent, a 40-day period of prayer, fasting, and giving leading up to Easter. This time is meant for self-reflection and personal growth, preparing individuals for the Easter celebration. While forgiveness and spiritual renewal are at the heart of Lent, many people reduce the season to a single question: “What should I give up this year?”
In today’s world, Lent is often associated with sacrifice. Many spend time each year deciding what to forgo. However, instead of focusing solely on giving something up, it may be beneficial to take a different approach—one that involves positive action. The three core principles of Lent—prayer, fasting, and giving—have been practiced for centuries and are linked to better physical and mental well-being. The best part? You don’t have to be religious to benefit from them. Anyone, regardless of belief, can incorporate these practices into their lives to experience their health and emotional rewards.
The Well-Being Benefits of Fasting, Prayer, and Giving
Fasting
Recent studies have shown a strong connection between fasting and improved mental and physical health. For example, a 2024 review found that intermittent fasting can boost brain function in older adults.
Another study published in 'Brain and Behavior' analyzed 770 Nigerians who practiced intermittent fasting during Ramadan. The results showed a significant improvement in mental well-being, with reductions in anxiety and depression and an increase in feelings of joy and engagement.
Additionally, new research suggests that intermittent fasting may even help extend lifespan.
Prayer or Meditation
Throughout history, prayer and meditation have been practiced across cultures. Some people engage in these practices alone, while others gather in religious or secular settings. No matter how one chooses to practice, both prayer and meditation have been shown to provide significant mental and emotional benefits.
Devotional prayer is linked to reduced stress and a greater sense of connection. A 2024 study published in the 'Journal of Religion and Health' found that praying with others is associated with overall improved mental health and higher self-esteem. Similarly, mindfulness meditation has been shown to lower anxiety and depression while boosting mood.
Psychologist Ken Pargament has spent his career studying the role of spirituality in human well-being. He found that spiritual meditation where a person focuses on words like “God is love” can be more effective in reducing stress and enhancing mood than secular meditation, which often centers on breathing or self-affirmation. In one study, participants who practiced spiritual meditation had lower anxiety, improved mood, and even a higher tolerance for pain compared to those practicing secular meditation. Another study found that people who used spiritual meditation to manage migraines experienced greater relief than those who used non-spiritual techniques.
Giving
Charitable giving is widely encouraged, regardless of religious beliefs. Helping others not only supports those in need but also makes the giver feel happier. Research shows that acts of generosity activate the brain’s reward center, creating a sense of fulfillment often referred to as a “helper’s high.” People who give tend to experience increased happiness, reduced stress, and even better heart health.
Studies suggest that spending money on others leads to greater happiness than spending it on oneself. This sense of joy can inspire ongoing generosity, creating a ripple effect.
Generosity is closely tied to kindness, one of the 24 core character strengths identified by psychologists. Defined as “offering time, resources, or skills to support those in need,” generosity strengthens human connection one of the most essential factors in long-term well-being.
How to Apply These Practices
As Lent approached this year, I (Suzie) found myself thinking about what to give up, just as I had in childhood. I remembered struggling with decisions: Should I stop watching my favorite Saturday morning cartoons? Give up my beloved chocolate candies? Take a break from flipping through my favorite magazines?
One year, I asked my mom for advice. Instead of suggesting something to give up, she simply said, “Honey, you can also focus on doing something good during Lent.” That thought had never occurred to me before, but it immediately shifted my perspective. (Looking back, I now realize my mother was an early advocate of positive psychology perhaps it’s no surprise that I ended up in this field!)
This year, I plan to both give up something and add something positive to my daily routine. Given the incredible benefits of fasting, prayer, and giving, I’m making an effort to integrate these practices into my life.
Whatever you decide to do this season, be intentional about the habits you want to build. Reflect on the bigger picture. While personal benefits are important, consider how your actions can also strengthen your relationships and contribute to a more positive world.