Fasting is a practice observed in various cultures and religions worldwide, with Ramadan fasting being one of the most significant fasting periods for Muslims. Beyond its religious significance, fasting also profoundly affects the body's physiology and health.
During Ramadan, Muslims fast from Sehri, which is the meal taken before the morning prayer, to Iftaar, which is the evening meal that opens the fast. A study published in the Journal of Research in Medical Sciences showed that after a month of Ramadan fasting, participants had significantly lower cholesterol levels and higher healthy protein levels. However, the question stands- what exactly happens to the body during such stringent fasting?
Talking to the OnlyMyHealth team, Jinal Patel, Dietition, Zynova Shalby Hospital expressed, “During Ramadan fasting, or fasting in general, the body undergoes several metabolic changes to adapt to the lack of external fuel sources. This induces several physiological changes in the body as your regular eating habits and timing get altered during Ramadan.”
Metabolic Changes
“During fasting, the body shifts from using glucose as its primary energy source to utilising stored fat from liver and muscles for energy, explained Patel, adding that “This metabolic switch leads to increased fat breakdown and ketone production, which can provide energy to tissues, including the brain.” Thus Ramadan fasting can help people lose weight, provided they do not overeat unhealthy food from Iftaar to Sehri.
Insulin Sensitivity
Contrary to popular belief, Ramadan fasting can actually be beneficial for those who have diabetes or insulin resistance. Patel said, “Fasting can improve insulin sensitivity, allowing cells to better respond to insulin and regulate blood sugar levels more effectively.”
Hormone Regulation
Patel believes that Ramadan fasting can help the body regulate metabolism, maintain energy balance and preserve muscle mass. This is because, “Fasting alters the secretion of various hormones, including insulin, glucagon, cortisol, and growth hormone,” he said.
Also Read: Ramadan 2024: Expert Shares Do’s and Don'ts of Ramadan Fasting For People With Diabetes
Cellular Repair
Keeping the Ramadan fast can also help you age better and prevent age-related diseases. “Fasting triggers autophagy, a cellular process that removes damaged or dysfunctional components and promotes cellular repair and regeneration,” shared Patel.” This can enhance overall cellular health and longevity.
Cardiovascular Health
“Some studies suggest that intermittent fasting, including Ramadan fasting, may improve cardiovascular health by reducing inflammation, lowering blood pressure, and improving lipid profiles,” said Patel. One such study was conducted by the American Heart Association, which found that Ramadan fasting resulted in lower blood pressure by an average of 3-7 points.
Brain Function
Ramadan fasting may enhance brain function and neuroprotection “through mechanisms such as increased production of brain-derived neurotrophic factor (BDNF), which supports the growth and survival of neurons,” said Patel.
Also Read: How To Prioritise Your Mental Health In The Workplace During Ramadan Fasting
Precautions During Ramadan Fasting
While Ramadan fasting can have numerous health benefits and metabolic aid, here are some precautions that deserve equal consideration and precautions for those observing the month-long fast:
- Hydration and Electrolyte Balance: Abstaining from both food and drink from sunrise to sunset can lead to dehydration and electrolyte imbalances if not managed carefully. So, prioritise hydration and eat electrolyte-rich foods during non-fasting hours.
- Meal Timing and Composition: Suhoor (pre-dawn meal) should include complex carbohydrates, protein, healthy fats, and ample fluids to sustain energy throughout the day. Iftar (evening meal) should be balanced and nutrient-dense to replenish energy stores and promote recovery.
- Sleep and Circadian Rhythms: Changes in meal times and sleep patterns during Ramadan can impact circadian rhythms and sleep quality. Adequate rest and a consistent sleep schedule are important for overall well-being during fasting.
Ramadan fasting offers insights into the intricate relationship between nutrition, metabolism, and spirituality. It is not just a physical practice but also a spiritual and psychological experience. It fosters self-discipline, empathy, and mindfulness, contributing to holistic well-being. Overall, Ramadan fasting can profoundly affect metabolism, hormone regulation, cellular repair, and overall health. Patel concluded that individual responses may vary, and it's essential to ensure adequate hydration and nutrition during fasting periods to support these physiological changes effectively.