Khaberni - During the month of Ramadan, the body naturally responds to daily fasting, providing it an opportunity to rest, rejuvenate energy, and enhance vital functions.
After eating and digesting, the body stores excess glucose in the liver and muscles to be used as an energy source during fasting. When the glucose stock is reduced, the body begins to break down fats, and in cases of very long fasting, it can use muscle protein to produce energy, but this is rare during Ramadan thanks to the daily meals of Iftar and Suhoor.
The health benefits of fasting
Fasting stimulates the production of endorphins in the body, natural chemicals that reduce pain, relieve stress, and improve mood. Studies have shown that fasting has many positive effects, including:
Improving metabolism and fat burning, which helps with weight management.
Supporting cardiovascular health by lowering blood pressure and improving levels of bad cholesterol and triglycerides.
Enhancing digestive health and giving the intestines a chance to rest and detoxify.
Improving insulin sensitivity and regulating blood sugar levels.
Supporting brain health and mental clarity, and reducing stress, anxiety, and depression through increased levels of brain-derived neurotrophic factor (BDNF).
Boosting immunity and reducing inflammation by regulating cytokines.
Stimulating cell repair through the process of autophagy, which cleanses cells of damaged molecules.
Common fasting challenges and how to deal with them
- Constipation: Constipation occurs due to the slow movement of food through the intestines. To alleviate this:
Eat appropriate servings of fruits and vegetables daily.
Choose whole wheat bread and fiber-rich cereals.
Add vegetables or legumes to rice, pasta, and soups.
Eat fiber-rich salads and soups during Iftar and Suhoor.
Drink sufficient amounts of water, natural juices, and low-fat milk.
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Tips for Iftar and Suhoor to maintain activity and energy
Tips for Iftar and Suhoor to maintain activity and energy
- Heartburn: The smell of food may cause more stomach acid to be secreted, leading to heartburn. To minimize this:
Eat food in moderation.
Avoid fatty, fried, and very spicy foods.
Reduce caffeine.
Continue using antacids if accustomed, preferably with Suhoor.
- Headaches: Headaches sometimes arise from hunger, dehydration, lack of sleep, caffeine withdrawal, or smoking. To alleviate them, ensure to:
Not skip Suhoor.
Gradually drink water.
Get sufficient rest.
- Possible weight gain: Weight gain may occur if the fasting person indulges in fatty, fried foods and sweetened drinks. To avoid this:
Eat food in moderation focusing on balanced meals.
Prefer grilling over frying.
Avoid artificially sweetened beverages.
Tips to maximize the benefits of fasting
Drink adequate amounts of fluids between Iftar and Suhoor to avoid dehydration.
Eat nutrient-rich foods that are high in fiber, healthy fats, and protein during Iftar.
Break your fast in moderation to avoid digestive issues.
Consult a doctor before fasting if there are chronic diseases such as diabetes or heart diseases.
