As Ramadan approaches, many prepare for a spiritual journey and an unexpected health transformation. Dr Shakir TP, Associate Specialist in Family Medicine at Aster Medical Centre – Rayyan, highlights the numerous health benefits of fasting during the holy month. According to him, Ramadan is a natural detox and preventive health program that enhances physical well-being, sharpens mental clarity and fosters self-discipline.
Dr Shakir compares fasting in Ramadan to a periodic maintenance check for the human body, much like servicing a vehicle to ensure longevity. He states that fasting allows the digestive system to rest while also triggering a purification process in the body.
“Fasting during Ramadan is more than just abstaining from food; it is a process of self-cleansing, both physically and mentally. By limiting food intake for specific hours, the body initiates detoxification and improves metabolic efficiency,” Dr. Shakir explains.
One of the most significant effects of fasting is eliminating visceral fat, which plays a major role in inflammation and metabolic disorders. According to Dr Shakir, prolonged fasting periods of over 12 hours encourage the body to shift from glucose metabolism to fat metabolism, aiding in weight loss and reducing the risk of chronic diseases such as diabetes and heart disease.
“After a few hours of fasting, the body starts using stored fat as an energy source, which not only aids in weight reduction but also improves blood sugar control and cholesterol levels,” he adds.
Fasting activates a process known as autophagy, which removes damaged cells and regenerates new ones. This natural detox mechanism plays a crucial role in enhancing overall health. However, Dr Shakir warns that the benefits of detoxification depend on the quality of food consumed during non-fasting hours. “Overeating or indulging in unhealthy, deep-fried foods can negate the benefits of fasting. A well-balanced diet is key to reaping the rewards of Ramadan fasting,” he advises.
To make the most of fasting, Dr Shakir recommends the following dietary choices:
- Complex Carbohydrates: Whole grains, oats, barley, lentils and millets provide sustained energy.
- Healthy Fats: Nuts and fibre-rich foods support digestion and detoxification.
- Dates: A traditional and nutrient-rich food, dates provide essential vitamins and minerals.
- Balanced Suhoor Meals: A moderate, wholesome pre-dawn meal should include slow-digesting foods and ample hydration while minimizing caffeine intake.
Additionally, he suggests avoiding deep-fried foods and opting for grilled or lightly sautéed meals to support gut health and detoxification.
While fasting is integral to Ramadan for Muslims, Dr Shakir points out that similar fasting practices exist across various religions, highlighting its universal health benefits.
“Fasting is not starvation; it is a controlled metabolic process that allows the body to heal itself. It fosters self-control, discipline and gratitude, making it one of the most effective wellness programs known to mankind,” he notes.
Dr. Shakir emphasizes that fasting during Ramadan is a holistic reset for both the body and mind. “Many people start the month craving rich foods, but by the end, they find themselves with a healthier body, a clearer mind, and a greater appreciation for self-discipline”.
So whether fasting for faith or intrigued by its health advantages, one thing is certain—Ramadan offers a unique opportunity for a healthier, more mindful way of living.