Ramadan fasting offers more than spiritual benefits and mental clarity, as it supports cellular repair and lowers the risk of various diseases.

As millions of Muslims across the globe observe Ramadan, the spiritual rewards of fasting are well-documented. But what does science say about its impact on the body and mind?

Doha News spoke with Dr. Mohammad Asha, Senior Internal Medicine Consultant at The View Hospital, to unravel the holistic health benefits of fasting during the holy month – and how to navigate it safely.

Doha News (DN): What is the proper way to fast during Ramadan to ensure both physical and mental well-being?

Dr. Mohammad Asha (MA): The right way to fast for both mental and physical health starts with having a balanced suhoor (pre-dawn meal). Include complex carbohydrates (whole grains, oats), proteins (eggs, yogurt, nuts), and healthy fats (avocados, olive oil) to maintain energy levels.

Maintain adequate hydration by drinking 1.5 to 2 litres of water between iftar and suhoor, and avoid diuretics such as excessive caffeine. Also start with dates and water, then move to soup to prevent gastric irritation and indigestion. Lastly, ensure sufficient good-quality sleep of six to eight hours per day.

Consuming heavy meals during iftar may result in indigestion, tiredness, and a lack of energy. Additionally, consuming foods high in sugar and fat can lead to weight gain and a sugar crash.

DN: Many associate fasting with weight loss, but does Ramadan fasting have deeper physiological effects beyond just shedding a few kilos?

MA: One significant benefit [of fasting] is cellular repair and regeneration. Fasting triggers autophagy, a process by which cells remove damaged components, potentially reducing inflammation and lowering the risk of various diseases.

It also improves insulin sensitivity, controls blood sugar, benefits heart health, and supports digestion by resetting the gut, leading to better digestion and reduced bloating.

DN: Many people report feeling a sense of mental clarity and emotional balance during Ramadan. How does fasting impact brain function and mental health?

MA: Fasting increases brain-derived neurotrophic factor (BDNF), which promotes memory and learning. It can minimise the risk of neurodegenerative disorders like Alzheimer’s and Parkinson’s. Fasting stabilises serotonin and dopamine, reducing depression and anxiety. Moreover, the spiritual and emotional aspects of fasting foster a sense of discipline, awareness, and belongingness, ultimately enhancing psychological welfare.

DN: how does the social aspect of gatherings in Ramadan contribute to overall health?

MA: Ramadan encourages social cohesion and a sense of community, which is beneficial to health. Research indicates communal meals and prayers enhance feelings of belonging. Fasting, combined with spiritual practices, promotes awareness and gratitude. And charitable giving boosts emotional satisfaction and general well-being.

DN: What precautions should individuals with chronic conditions like diabetes take during fasting?

MA: It is important to consume nutrient-dense foods to maintain a balanced diet and avoid complications. Consulting a doctor before fasting is essential, as medication and diet may need to be adjusted. Monitoring blood sugar levels is crucial, as hypoglycemia or hyperglycemia are potential risks. In some cases, it may be necessary to break the fast if it is not medically advisable.

DN: Looking at the bigger picture, do you believe Ramadan fasting could be recommended as a health practice outside of religious observance?

MA: As much as Ramadan fasting has its metabolic and psychological benefits, it can be integrated as part of an overall health regime. However, one needs to individually adapt in terms of taking care of hydration and medical needs.