February 20, 2025

What happens to my body during fasting?

After you eat a meal and digest the food, your body stores surplus glucose — a sugar that serves as the body’s energy supply — in your muscles and liver. In the early stages of your fast, your body uses this stored glucose for energy. When your stored glucose runs out, your body starts breaking down fat to create a new source of glucose. In the late stages of a prolonged fast, your body breaks down protein in your muscles to create glucose. However, it is highly unlikely that you will enter this stage during Ramadan because your fast is broken every day: the Iftar and Suhoor meals replenish your glucose and fat stores.

What are the health benefits of fasting?

After a few days of fasting, you are likely to have raised your level of endorphins — pain-blocking chemicals in the brain that reduce stress, increase alertness, and enhance your feeling of wellbeing. Fasting has also been shown to assist weight loss, reduce levels of bad cholesterol, improve digestive health, reduce blood pressure and resting heart rate, and improve memory. In diabetics, fasting has been shown to reduce insulin resistance.

What are the health impacts of fasting, and how can I mitigate them?

The holy month of Ramadan can significantly contribute to weight gain because fasting Muslims tend to prepare too much oily food and break their fast with a feast. Iftar is not Iftar without Loqaimat and deep-fried samboosas. In addition, the Vimto drink has practically become a standard during Ramadan. Unfortunately, all of these give you too many calories. The solution is to eat moderately, grill rather than fry, avoid artificially sweetened drinks, and ensure that you do not miss the Suhoor meal.

Constipation

Many people experience constipation, which is the most common gastrointestinal problem during Ramadan. The movement of food through the digestive system takes longer than normal. This can result in the waste becoming hard and defecation being irregular and painful.

To prevent constipation during Ramadan, here are some helpful suggestions: 

• Consume at least five servings of fruits and vegetables daily. These will provide your body with substantial amounts of fiber, which helps to keep bowel movements regular.
• Choose wholewheat bread instead of white bread and fiber-containing cereals instead of refined cereals.
• Add vegetables, legumes, or corn to rice and pasta dishes and soups, such as Mojadarah (lentil rice).
• Include salads such as Tabbouli, Fatoush, Hummus, Moutable, Baba Ganouch, beans, etc., at your Iftar and Suhoor meals and for snacks as well.
• Include fiber-rich soups, such as grains, vegetables, or lentils at your Iftar and Suhoor meals and snacks to provide your body with both fluids and fiber. 
• Consume sufficient fluids, such as water, vegetable juice, unsweetened fruit juice, low fat or nonfat milk, and fat-free soups with your meals and snacks.

Heartburn

Stomach acid, which digests food, is usually reduced during fasting. However, the smell of food can incite the brain to signal the stomach to produce more acid, which in turn can cause heartburn.

How should you deal with heartburn during Ramadan?

• If you are on antacids, continue taking them, preferably with the Suhoor meal.
• After fasting, eat in moderation.
• Avoid oily, deep-fried, and very spicy foods.
• Reduce your caffeine intake.

Headaches

Headaches while fasting can be triggered by hunger, dehydration, poor sleep, or withdrawal symptoms caused by not smoking or an absence of caffeine in your system. Do not miss the Suhoor meal, make sure that you drink enough water, gradually and consistently. Ensure that you get enough rest and finally, take the opportunity given to you during the holy month of Ramadan to quit smoking.