The holy month of Ramadan is a special month of the year for our Muslim community which usually begins during the 9th month of the Islamic lunar calendar, when the new crescent moon can first be seen. Muslims consider fasting in Ramadan as a core part of their religious beliefs and is believed to connect them more deeply with their religion and to have self-reflection. We have a lot of different Muslims with different traditions but when it comes to Ramadan, fasting is a ritual shared by nearly every Muslim. Before dawn, people eat a meal called the “suhoor” and break their fast after sunset which is called the “iftar”. No food and/or drinks were taken between sunrise and sunset for the entire month during the fasting period of Ramadan. As with any other diets, fasting is not advised for everyone thus, during Ramadan pregnant women and other individuals with underlying conditions such as diabetes are not required to fast.
Fasting during Ramadan has been noted to have good health benefits and even conducted some observational studies. According to the meta-analysis study of Rouhani et al, it is significant in weight loss and was observed among men that can be due to a decrease in calorie intake and/or due to negative fluid balance during fasting. It also shows good results in lowering the total cholesterol and triglycerides for men and increasing the HDL or the good cholesterol levels in women. There was also a study conducted in the pregnant women population resulting in low birth weight but the results are not statistically high but still fasting during pregnancy is not advisable and that they are exempted.
These health benefits are mainly because the body uses stored glucose and fats during the fasting period to be able to produce energy, and the use of fat for energy aids weight loss and reduces your cholesterol levels in a prolonged period. Resulting in better control of cholesterol and can help aid control blood pressure as well. If you are worried about the use of protein as a source of energy that can lead to the breakdown of muscle called the starvation stage, remember that fasting in Ramadan extends only from dawn till dusk which gives ample time to replenish the energy stores during iftar and suhoor. Providing the body progressive and gentle transition from using up glucose stores to using up fats as a source of energy which prevents the breakdown of muscle for protein.
We should remember after the whole day of not eating and feeling hungry overeating is also common. It is recommended to eat half a plate of vegetables or salad, a quarter of a plate for carbohydrates rich foods, and a quarter also for lean meat sources. It is also important to rehydrate and meet the recommended water intake before sunrise and after sunset, try also to consume food that has high water content. During this period of Ramadan, our Muslim brothers and sisters are not only reminded to nourish not only their spiritual aspect but also their human nature.
NO II Joanna Marie E. Baltazar
References:
- The Surprising Health Benefits of Ramadan
https://www.abc.net.au/everyday/ramadan-fasting-health-benefits-and-how-to-stay-hydrated/11145666
- Ramadan 2020: The Health Benefits of Fasting
https://www.aljazeera.com/news/2020/4/20/ramadan-2020-the-health-benefits-of-fasting
- Is Ramadan fasting related to health outcomes? A review on the related evidence