Ramadan is a truly special time of the year for Muslims around the world. It’s the month when people observe fasting—one of the five pillars of Islam—and strengthen their spiritual connection with Allah (SWT) to seek His immense rewards and blessings. And why wouldn’t they? During this sacred month, every act of worship, including fasting and good deeds, is rewarded manifold.
As the Holy Prophet Muhammad (PBUH) beautifully said:
"Every deed of the son of Adam is multiplied: a good deed will be rewarded tenfold, up to seven hundred times or more, as Allah wills. Allah says: ‘Except for fasting, for it is for Me, and I will reward it.’"
(Sahih al-Bukhari, Hadith 1904)
While the spiritual benefits of fasting are undoubtedly the highlight of Ramadan, did you know fasting also brings remarkable health benefits? And yes, these benefits are backed by science! From boosting physical health to enhancing overall well-being, fasting in Ramadan offers a holistic approach to better living.
In this blog post, we’ll explore the top health benefits of fasting, showing how it positively impacts both body and mind.
What is Fasting in Islam?
Let's first discuss what fasting is in Islam and why it matters to Muslims. Fasting in Islam, or sawm, is the practice of abstaining from food, drink, and sexual activity from sunrise to sunset during the holy month of Ramadan. It is one of the five pillars of Islam. It was made obligatory for the Muslims during the 2nd year of hijrah:
“O you who have believed, decreed upon you is fasting as it was decreed upon those before you that you may become righteous.”
(Quran 2:183)
While fasting involves refraining from eating food, drinking water, and meeting other physical needs, there is more to it than that. It also requires Muslims to avoid sinful behaviour like lying, gossiping, or engaging in any form of haram activity. The purpose of fasting is to attain ‘Taqwa’ (God's Consciousness) and get closer to Allah (SWT).
When a person refrains from eating and other needs in line with the command of Allah (SWT) it not only elevates the status in the eye of Allah (SWT) but offers countless blessings and rewards that are hard to imagine. As the Prophet (PBUH) himself said:
“Whoever fasts during Ramadan out of faith and seeking reward, his previous sins will be forgiven.”
(Sahih al-Bukhari, Hadith 1901)
Besides offering spiritual rewards, fasting is also very beneficial for overall health as well. Here is how.
Top Health Benefits of Fasting in Ramadan
Check out the top health benefits of fasting in Ramadan as backed by the science:
1. Improves Blood Sugar Control and Lowers Insulin Resistance
Researchers have found that fasting improves blood sugar control, which may be helpful for diabetics.
In a study conducted in 2023 on 209 people, intermittent fasting 3 days a week increased insulin sensitivity and reduced the risk of type 2 diabetes. When insulin resistance decreases, your body's sensitivity to insulin increases, allowing glucose to be transported more efficiently from your bloodstream to your cells.
Fasting may also lower blood sugar, thereby keeping your blood sugar levels steady and preventing sudden rises and drops.
2. Reduces Inflammation
You can suffer serious health complications from chronic inflammation, which is a natural immune reaction used to fight infection or injury. According to a study, inflammation may play a role in the development of chronic diseases such as rheumatoid arthritis, cancer, and heart disease.
On the other hand, new studies have found that fasting can help reduce inflammation and promote overall well-being. Fasting reduces the number of active monocytes in the blood, which can cause inflammation. It causes monocytes to enter a "sleep mode," thereby reducing inflammation.
Researchers have also found that intermittent fasting for one year decreased inflammation levels and reduced certain cardiovascular risk factors.
3. Increases Immunity
Fasting boosts our immune system significantly. It helps in reducing inflammation and oxidative stress and promotes antioxidant production, helping to protect the body from illness and disease by reducing pro-inflammatory cytokines.
Research from the University of Southern California indicates that prolonged fasting can stimulate the regeneration of immune cells, leading to a more robust immune system.
Let us help you understand how it does that. Fasting causes the body to break down immune-fighting white blood cells. The body instinctively kills off old or damaged immune cells to conserve energy. However, it rapidly adjusts and triggers the generation of new cells, thereby increasing immune-boosting cells.
4. Improves Heart Health
Heart diseases and complications are one of the leading causes of death worldwide. In 2022, 702,880 people died from heart disease alone, which shows how serious this issue is. However, by following a healthy lifestyle and changing your diet can reduce the risk of heart diseases.
Recently researchers have found that fasting is very beneficial for your heart health. According to one study, fasting reduces total cholesterol and a number of risk factors associated with heart disease in obese people.
According to another study, fasting could decrease blood pressure as well as triglyceride, total cholesterol, and LDL (bad) cholesterol all of which contribute to heart problems.
Check out the Riwaya Halal Food section and buy yourself some heart-healthy foods like dates, honey and nuts for your iftar and suhoor meals, this Ramadan.
5. Increases Brain Function
Several studies have found that fasting actually helps to increase brain function and also improves overall health. In one study, fasting increased the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain cell survival and promotes brain cell growth. A low level of BDNF has been linked to Alzheimer's disease.
Some animal studies done in 2021 indicated that fasting could protect brain health and boost nerve cell generation for enhanced cognitive function.
Even though these studies were done on animals the results showed that fasting does improve brain health. However, more studies are needed to examine the effects of fasting on the human brain and determine whether it is positive or negative.
6. Aids in Weight Loss
Fasting is one of the best ways to reduce body weight. When you eat less and in portions it helps to reduce body fat which results in the reduction of the overall body weight.
A study done by Oxford Academic showed that individuals observing fast in Ramadan lost, on average, about 1 kg over the 4-week fasting period.
Furthermore, other studies have found that fasting can reduce body fat and belly fat more than calorie restriction.
These studies have shown promising results on weight loss after fasting. However, it is important to remember that you should avoid overeating during non-fasting hours and adjust your diet accordingly after Ramadan to maintain the weight loss you have achieved.
7. Helps in Cancer Treatment
New studies have suggested that fasting may aid in cancer treatment by stopping or reducing the growth of the tumour. For instance, a study done in 2022 suggested that fasting may contribute to cancer treatment by limiting cancer cells' survival, adaptability, and growth.
Additionally, studies show that fasting triggers a process called autophagy, where the body removes damaged cells and cellular components. This "clean-up" mechanism may help eliminate damaged cells that could potentially become cancerous.
However, keep in mind that these are not conclusive results. Studies are still ongoing to understand exactly how fasting affects cancer treatment or growth. Fasting may also have negative effects on cancer, depending on the type of cancer.
How to Prepare for Fasting in Ramadan?
As the month of Ramadan approaches, there are small changes you can make to your lifestyle in preparation for it. For example, a few weeks before Ramadan, you start consuming light meals and adjust your sleeping schedule so you can wake up during suhoor and iftar times. Also, reduce the intake of caffeine to avoid withdrawal symptoms like headaches
Check our detailed guide on how to prepare for Ramadan which outlines essential physical as well as spiritual tips for this holy month.
As you prepare for Ramadan, you can also start decorating your home with decorative items to create a spiritual atmosphere. Check out the Riwaya Home Decorations section to buy wall art, balloons, lanterns, and other decorative items to enlighten your living place during this holy month.
Conclusion
Fasting in Ramadan is so much more than just a religious obligation. It’s a chance to reset your body and mind, improve your health, and build better habits. The next time you sit down for suhoor or break your fast at iftar, remember that you’re not just fulfilling a spiritual duty—you’re giving your body the care and attention it deserves.
So, enjoy this holy month, embrace the benefits of fasting, and make the most of every moment. Ramadan Mubarak!
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