Health Benefits of Fasting

The month of Ramadan brings with it not only blessings and spiritual benefits but also various health benefits. Fasting has numerous advantages for our health, with one of the greatest being the increase in human growth hormone (HGH) and changes in genes that have positive effects on brain cells, the digestive system, and immune function. Fasting helps in prolonging and improving life, keeping diseases at bay, and aiding in the elimination of toxins from the body, thus detoxifying it. During Suhoor (pre-dawn meal), opt for easily digestible foods such as grains, lean proteins, and beneficial fats that provide sustained energy. Make sure to include yogurt and buttermilk in your diet, and make an effort to consume at least eight glasses of water throughout the night to prevent dehydration.

Avoid lying down immediately after eating Suhoor or Iftar (meal to break the fast) as it can lead to digestive issues. If possible, refrain from consuming heavy meals during Iftar and instead opt for a glass of water and a fruit salad. The healthier your table is adorned with fruits, the healthier you will be. Minimize the consumption of fried snacks such as samosas, and women should try to prepare yogurt-based snacks, samosas and other snacks at home using healthy oil, while avoiding unhygienic outside options that can lead to indigestion and other issues.

During Ramadan, hospitals experience a surge in emergency cases, primarily due to the consumption of outside food and careless eating habits. Excessive consumption of greasy foods during Iftar can contribute to heart problems. Avoid cold drinks during Iftar as the day-long fasting can dehydrate your kidneys, and the gases in cold drinks can have adverse effects on them. The purpose of fasting is not to indulge in oily and high-sugar foods. Maintain balance in your food and drink choices even during Iftar parties. Do not turn your stomach into a storage room, avoid overeating, and increase the consumption of salads and cucumbers in the evening meal to replenish the body’s water levels.

Increase the intake of meat, vegetables, fruits, and lentils, and avoid processed foods that are often high in salt, which can contribute to high blood pressure. Pay attention to your weight because after a day of fasting, careless eating during Iftar can lead to weight gain.

Maintaining a check and balance in your pre-dawn meal (suhoor) and the meal to break the fast (iftar), will feel a reduction in body weight. Incorporate light physical activity, such as a short walk, after suhoor and iftar, as this will help you feel active throughout the day and aid in digestion. Take extra precautions with diet if you have diabetes, heart disease, or high blood pressure. Diabetic patients should regularly monitor their blood sugar levels to adjust their medication or insulin dosage and prevent dangerous spikes or prolonged hunger. Being careless with your food choices can significantly increase blood sugar levels. Diabetic patients can consume fruits such as apples, guavas, melons, and papayas. Those with heart conditions should avoid foods high in saturated fats, which are often found in butter and fatty items. Patients with high blood pressure should limit their salt intake and get their blood pressure checked at least twice a week at a nearby clinic. During the blessed month of Ramadan, prioritize your health because when you are in good health, you can perform your worship in a more fulfilling manner, which is the main purpose of this month.