Fasting | definition, benefits and facts | Ramadan 2023

Ramadan 2023 

Ramadan is the ninth month of the Islamic calendar and is observed by Muslims worldwide as a month of fasting, prayer, reflection, and community. During Ramadan, Muslims fast from sunrise to sunset, refrain from food and drink, smoking, and other indulgences, and focus on their spiritual growth and devotion to Allah.

One of Islam's five pillars, and a requirement for all adult Muslims who are physically and psychologically capable of doing so, is Ramadan fasting. Fasting is meant to purify the body and the soul, to deepen one's relationship with Allah, to develop sympathy and compassion for the less fortunate, and to improve one's connection to oneself.

It is important to note that while fasting during Ramadan is mandatory for Muslims, there are some exceptions for those who are ill, pregnant or breastfeeding women, and travelers, among others. Ramadan is month of blessing and most beneficial month.

Ramadan is a time when Muslims fast and also practice more prayer and Quran recital. The month comes to a close with the festive festival of Eid al-Fitr, which signals the conclusion of the fasting season and the start of the month of Shawwal.

Fasting Benefits

Weight Loss

Most IF beginners aim to reduce their weight. And that assertion appears to be true, at least in the near future. According to a piece that appeared in the Canadian Family Physician in February 2020, IF may help overweight or obese people lose weight. Researchers examined data from 27 studies and discovered that IF assisted participants in losing up to 13% of their body weight.

That's probably good news if you're trying to fast to lose weight, but since those studies were short-term, it's not clear whether IF is sustainable and can help you lose weight permanently.

 Reduced Blood Pressure

IF may help lower high blood pressure. A pilot study with 23 participants indicated that 16:8 significantly lowered systolic blood pressure, and the results were published in June 2018 in Nutrition and Healthy Aging. Systolic blood pressure is the highest figure in your blood pressure reading and represents the force exerted by your heart on the walls of your arteries with each heartbeat, according to the Mayo Clinic. According to a review published in March 2019 in Nutrients, both animal and human research have linked IF to decreased systolic blood pressure. Additionally, IF resulted in even bigger decreases in systolic blood pressure than another diet that didn't include it, according to a study that was published in September 2020 in the European Journal of Nutrition.

 Reduced Inflammation

Although there aren't many clinical trials, animal research suggests that IF and general calorie restriction can both lower inflammation levels. A group of 50 volunteers who were fasting for Ramadan, the Muslim holiday that entails fasting from dawn to sunset and eating overnight, were examined by the authors of a study that was published in Nutrition Research in order to see whether the connection also exists among humans. Pro-inflammatory markers as well as blood pressure, body weight, and body fat were all found to be lower than typical during the fasting phase, according to the study.

 Lower Cholesterol

Various IF methods, such as alternate-day fasting and 5:2, can help lower LDL ("bad") cholesterol as well as other indices of cardiometabolic health, such as blood pressure, according to a review that was published in the October 2021 issue of the Annual Review of Nutrition.

 

According to the CDC, LDL cholesterol can increase your risk of heart disease or stroke. According to the Mayo Clinic, triglycerides are blood fats that might cause a stroke, heart attack, or heart disease. The researchers observed that IF decreased their presence.

 Boosted Brain Function

According to Dr. Gottfried, IF may increase mental clarity and attention. Additionally, some preliminary study backs up that assertion: According to a study that was released in Molecular Psychiatry in November 2021, fasting every other day may improve memory. But only animals were used in this investigation. IF appears to have no short-term cognitive benefits in healthy individuals, according to a review that was published in September 2021 in Nutrients, although it may prevent the emergence of neurological disorders.

 Cancer Protection

According to a review published in November 2018 in Nature Reviews: Cancer, a fasting diet may lower the chance of developing cancer by reducing the capacity of cancer cells to adapt and spread and by enhancing the outcomes of cancer treatment. Additional study is required in the following area as well: More high-quality randomized clinical studies are required, according to a November 2021 article in CA: A Cancer Journal for Clinicians, to support this relationship. Of course, it's also crucial that cancer patients speak with their medical team before making dietary adjustments.