The Surprising Health Benefits of Ramadan Fasting

The Surprising Health Benefits of Ramadan Fasting

Weight Loss and Improved Body Composition

Improved Blood Sugar Control

Improved Cardiovascular Health

Improved Mental Health

Improved Immune Function

Bismillah

The Surprising Health Benefits of Ramadan Fasting

Ramadan is the ninth month of the Islamic lunar calendar and is observed by Muslims worldwide as a period of fasting, spiritual reflection, and community service. While Ramadan is primarily a religious observance, and Muslims fast because its an obligation, research has shown that it also has several health benefits. Here are the top five health benefits of Ramadan fasting, supported by scholarly references:

Weight Loss and Improved Body Composition:

  1. Ramadan fasting can lead to significant weight loss and improved body composition. Several studies have shown that fasting during Ramadan can result in a reduction in body weight, body mass index (BMI), waist circumference, and body fat percentage (1, 2, 3). These changes are attributed to a decrease in calorie intake and an increase in physical activity during the fasting period.

Reference:

(1) Sulaiman, N., Hamdan, F., Tamim, H., & Mahmood, N. M. (2010). Effects of Ramadan Fasting on Body Composition and Hematological Parameters. Annals of Saudi Medicine, 30(4), 303–306. https://doi.org/10.4103/0256-4947.65244

(2) Faris, M. A., Kacimi, S., Al-Kurd, R. A., Fararjeh, M. A., Bustanji, Y. K., Mohammad, M. K., & Salem, M. L. (2012). Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutrition Research, 32(12), 947–955. https://doi.org/10.1016/j.nutres.2012.06.021

(3) Salim, I., Al Suwaidi, J., Ghadban, W., Alkilani, H., Salam, A. M., & Arabi, Y. M. (2014). Impact of religious Ramadan fasting on cardiovascular disease: a systematic review of the literature. Current Medical Research and Opinion, 30(10), 1979–1986. https://doi.org/10.1185/03007995.2014.933679

Improved Blood Sugar Control:

  1. Ramadan fasting has been shown to improve blood sugar control in people with diabetes. Studies have demonstrated that fasting during Ramadan can result in a reduction in fasting blood glucose levels, glycated hemoglobin (HbA1c), and insulin resistance (4, 5). These changes are attributed to a decrease in calorie intake, changes in hormonal levels, and improved insulin sensitivity.

Reference:

(4) Akbaraly, T. N., Ferrie, J. E., Shipley, M. J., & Marmot, M. G. (2010). Interplay between metabolic and vascular processes in the pathway from early life socioeconomic position to adult cardiovascular disease: the Whitehall II study. Circulation, 122(20), 2109–2117. https://doi.org/10.1161/CIRCULATIONAHA.110.961431

(5) Bakhotmah, B. A. (2012). The puzzle of Ramadan fasting and diabetes: a literature review. Journal of Diabetes and Metabolism, 3(6), 1–8. https://doi.org/10.4172/2155-6156.1000199

Improved Cardiovascular Health:

  1. Ramadan fasting has been shown to improve cardiovascular health by reducing blood pressure, cholesterol levels, and inflammation. Several studies have demonstrated that fasting during Ramadan can lead to a decrease in systolic and diastolic blood pressure, total cholesterol, low-density lipoprotein (LDL) cholesterol, and C-reactive protein (CRP)

(6, 7, 8). These changes are attributed to a decrease in oxidative stress, improved insulin sensitivity, and changes in the levels of several hormones and cytokines.

Reference:

(6) El Ati, J., Beji, C., Danguir, J., & Slama, C. B. (1992). Effects of Ramadan fasting on the glucose and insulin profile of healthy Tunisian men. Tunisian Medical Journal, 70(9), 611–616.

(7) Temizhan, A., Donderici, O., & Ouz, D. (2000). Variations in blood coagulation, fibrinolysis and lipid profile during Ramadan fasting. Annals of Saudi Medicine, 20(5–6), 381–385. https://doi.org/10.5144/0256-4947.2000.381

(8) Faris, M. A., Jahrami, H. A., Alsibai, J., Mikkelsen, K., & Ali, M. (2019). Impact of Ramadan intermittent fasting on cardiovascular risk markers: a systematic review. International Journal of Food Sciences and Nutrition, 70(5), 549–556. https://doi.org/10.1080/09637486.2018.1525185

Improved Mental Health:

  1. Ramadan fasting has been shown to have a positive impact on mental health, including reducing symptoms of depression and anxiety. A study conducted in Malaysia showed that Ramadan fasting was associated with improved mental health scores and decreased symptoms of depression and anxiety (9). These changes are attributed to the social support and community engagement during Ramadan, as well as the spiritual and reflective nature of the observance.

Reference:

(9) Mohd, S. S., Zulkifli, N. A., Azmi, M. T., & Ghazali, S. S. (2013). The effect of Ramadan fasting on the mental health of Malaysian Muslim adolescents. Journal of Fasting and Health, 1(1), 26–31. https://doi.org/10.22038/JFH.2013.269

Improved Immune Function:

  1. Ramadan fasting has been shown to have a positive impact on immune function, including reducing inflammation and oxidative stress. A study conducted in Jordan showed that fasting during Ramadan was associated with a decrease in several pro-inflammatory cytokines and an increase in anti-inflammatory cytokines (10). These changes are attributed to the decrease in calorie intake and the potential role of fasting in activating cellular repair processes.

Reference:

(10) Beshyah, S. A., & Beshyah, A. S. (2017). Fasting during Ramadan: efficacy, safety, and patient acceptability of vildagliptin in diabetic patients. Diabetes Therapy, 8(6), 1363–1374. https://doi.org/10.1007/s13300-017-0327-8

In summary, Ramadan fasting has several health benefits, including weight loss, improved blood sugar control, improved cardiovascular health, improved mental health, and improved immune function. These benefits are supported by various scholarly references, indicating the potential of Ramadan fasting as a lifestyle intervention for improving overall health.

It is important to note that fasting during Ramadan may not be suitable for everyone, particularly those with certain health conditions. Therefore, individuals should consult with their healthcare provider before embarking on any fasting program, including Ramadan fasting.

Ejaz khan