Ramadan fasting is a significant religious observance for Muslims, intended to achieve spiritual
purity. This fasting period lasts between 28 to 30 days, depending on the year, and involves
abstaining from food, drink, smoking, and other substances from dawn until sunset.
Exemptions are made for certain individuals, such as travelers, the ill, menstruating or breastfeeding women,
and children. Typically, Muslims have two main meals during Ramadan: one before dawn
(suhoor) and one after sunset (iftar). In some cultures, Ramadan is associated with large
quantities of food being consumed during the night, a phenomenon sometimes referred to as
"gorging." The duration of fasting can vary significantly by geographical location and the time of
year.
For example, in 2015, Muslims in Norway fasted for nearly 22 hours, while those in
Australia fasted for approximately 11 hours. The cultural, ethnic, and climatic differences
between regions may also influence how Ramadan fasting affects health.
Fasting during Ramadan notably impacts daily routines, particularly sleep patterns. All living
organisms with light-sensitive systems, including humans, have a circadian rhythm that
regulates various physiological processes.
The circadian clock is influenced by light, and food also acts as a key factor in regulating this rhythm. During Ramadan, changes to both food and light cycles may disrupt the circadian rhythm. Studies have shown alterations in circadian hormones such as melatonin, prolactin, and cortisol during Ramadan fasting. However, further
research is needed to fully understand the implications of these changes. Ramadan fasting can be viewed as a form of intermittent fasting, where a reduction in energy intake results from the limitation of food during the day.
According to Dr. Babar Basir, an interventional cardiologist at Henry Ford Health in Detroit,
fasting is generally safe for most people. He emphasizes that Ramadan fasting, a type of
intermittent fasting, has been linked to benefits such as improved insulin sensitivity and
increased human growth hormone levels, which contribute to fat loss while preserving muscle
mass. However, fasting in hot climates may increase the risk of dehydration, especially when
fluid intake is restricted.
In cases of health emergencies or medical conditions that may be aggravated by fasting,
individuals are permitted to break their fast. Fasting during Ramadan is intended to be a spiritual
discipline, not a risk to one’s health. Those who are unable to fast, including those who are ill,traveling, menstruating, or postpartum, can either make up the fast later or provide food to the
needy as an act of charity.
Research published in 2021 in the Journal of the American Heart Association found that
Ramadan fasting may help lower blood pressure. However, other studies have shown mixed
results, and the overall health benefits of fasting remain debated.
That said, fasting may not be suitable for everyone. People with chronic illnesses, such as Type
1 diabetes, who need consistent glucose intake, are exempted from fasting in the Quran. Dr.
Manal Elfakhani, a registered dietitian, advises those with diabetes or other health concerns to
consult their physician before attempting Ramadan fasting.
Ramadan fasting can be more challenging than other forms of intermittent fasting, according to
registered dietitian Nazima Qureshi. Unlike other intermittent fasting regimens that allow for food
intake during non-waking hours, Ramadan fasting involves a "dry fast," meaning that no food or
drink is consumed during daylight hours. Additionally, fasting hours often coincide with periods
of wakefulness, making it more difficult than fasting during sleep hours.
It's essential that Muslims and healthcare providers ensure that fasting is done safely. Pregnant
women, older adults, and children may also be exempt from fasting, and it is vital to prioritize
health and safety.
To help maintain energy levels during fasting, it is recommended that individuals eat high-fiber
meals for suhoor to promote satiety, incorporate fruits and vegetables to maintain electrolyte
balance, and drink plenty of fluids to prevent dehydration. Fried foods and sugary sweets,
common in many Ramadan traditions, should be limited to avoid excessive caloric intake.
At the end of Ramadan, Muslims celebrate Eid al-Fitr, a three-day holiday marking the end of
fasting. The first day begins with a morning prayer at the mosque, followed by family gatherings,
where people wish each other "Eid Mubarak" (a blessed Eid) and share meals with loved ones.
By: Nt. Shazwanie （Register Nutritionist）
Personalized nutrition therapy for chronic conditions. Learn healthy eating with Malaysian flavors through Diet Clinic & Ingrelicious programs.
Posted by INGRELICIOUS NUTRITION CONSULTANCY on 2 Dec 25
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