Ramadan fasting: Navigating body changes and health

TDT | Agencies

Email: mail@newsofbahrain.com

Ramadan, the holy month of fasting observed by Muslims worldwide, involves abstaining from food and drink from dawn to sunset. While this spiritual practice is deeply rooted in religious tradition, it also has significant effects on the body, offering both health benefits and challenges. Understanding these impacts and adopting practical strategies can help individuals navigate the month with greater ease and well-being.

Physiological changes

During fasting, the body undergoes several physiological changes. After consuming and digesting a meal, surplus glucose is stored in the muscles and liver as an energy reserve. In the early stages of fasting, the body relies on this stored glucose for fuel. Once these reserves are depleted, the body begins breaking down fat to produce energy. In prolonged fasting, muscle protein may also be used as an energy source. However, during Ramadan, this stage is rarely reached, as daily meals at Suhoor (pre-dawn) and Iftar (sunset) replenish glucose and fat stores, ensuring the body remains nourished.

Fasting during Ramadan has been linked to numerous health benefits. After a few days, the body often experiences an increase in endorphins, the brain’s natural pain-relieving chemicals, which can reduce stress and enhance feelings of well-being. Studies suggest that fasting can aid in weight loss, lower bad cholesterol levels, improve digestive health, and reduce blood pressure and resting heart rate. Additionally, fasting has been shown to enhance memory and, for individuals with diabetes, reduce insulin resistance.

Challenges

However, Ramadan fasting can also pose health challenges if not managed properly. One common issue is weight gain, often caused by overindulgence in calorie-rich, oily foods during Iftar. Traditional dishes like deep-fried samboosas and sugary drinks such as Vimto can contribute to excessive calorie intake. To mitigate this, nutritionists recommend eating in moderation, opting for grilled rather than fried foods, avoiding artificially sweetened beverages, and ensuring the Suhoor meal is not skipped.

Constipation

Constipation is another frequent complaint during Ramadan, as the digestive system slows down, leading to harder stools and irregular bowel movements. To prevent this, individuals are advised to consume at least five servings of fruits and vegetables daily, choose whole grains over refined cereals, and incorporate fiber-rich foods like legumes, salads, and soups into their meals. Staying hydrated by drinking water, unsweetened juices, and low-fat milk is also crucial.

Heartburn

Heartburn, caused by increased stomach acid triggered by the smell or thought of food, is another common issue. To manage this, individuals on antacids should continue their medication, preferably during Suhoor. Eating in moderation, avoiding oily and spicy foods, and reducing caffeine intake can also help alleviate symptoms.

Headaches

Headaches during fasting are often triggered by hunger, dehydration, poor sleep, or withdrawal from caffeine and smoking. To prevent headaches, it is essential to stay hydrated, consume balanced meals during Suhoor and Iftar, get adequate rest, and use the opportunity to quit smoking.

Ramadan fasting, when approached mindfully, can be a time of spiritual reflection and physical rejuvenation. By understanding the body’s responses and adopting healthy practices, individuals can maximize the benefits of this sacred tradition while minimizing potential health challenges.