Ramadan fasting from sunrise until sunset is much more than a spiritual experience. It is a type of intermittent fasting which has been analyzed for its effects on metabolism, heart health, mental clarity, and even longevity. However, beyond its religious significance, modern science has begun to uncover its profound effects on human health.
Recent studies reveal astonishing new findings regarding the benefits of fasting over the body and mind. Research shows that abstaining from food and drink from dawn to dusk triggers remarkable changes in the body, from improved metabolism and heart health to enhanced brain function and cellular repair.
Ramadan, which is the ninth month of the Islamic calendar, is a holy month of fasting, reflection, and growing spiritually. For Muslims around the world, it is a time for deepening individual spirituality as well as self-renewal on various levels. Daily fasting from food and drink, practicing self-discipline, and embarking on a profound journey of self-discovery and compassion is extremely fulfilling. During this time, unneeded distractions and worldly desires are put on hold, and as a result, people are able to discover their true selves, have more love and empathy for those who need help, and build a better relationship with God and the community.
Metabolic and Weight benefits
During fasting, the body undergoes a shift in energy use. Initially, it burns stored glucose (glycogen) for energy.
As fasting continues, glycogen stores are depleted, and the body begins to burn stored fat for fuel. This process, known as ketosis, helps in weight loss and reducing body fat percentage Research published in the Nutrition Journal (2019) suggests that fasting in Ramadan helps lose body fat and BMI, particularly among the overweight populations.
Improved Insulin Sensitivity- While fasting, insulin levels drop. This makes cells more responsive to insulin, which then: a) Lowers the risk of Type 2 diabetes b) Reduces fasting blood glucose and insulin resistance.
A literature review in Diabetes Research and Clinical Practice found that people with pre-diabetes experience improved insulin sensitivity as well as other benefits regarding glucose metabolism resulting from intermittent fasting such as Ramadan.
Cardiovascular Health
- Lower Cholesterol and Heart Disease risk- Several Studies show that Ramadan Fasting helps improve Lipid profile by reducing LDL (Bad cholesterol) and Triglycerides. Increase HDL (good cholesterol) as well as reducing Blood Pressure.
- Research published in ‘The Journal of the American College of Cardiology’ found that fasting promotes heart health by reducing inflammation and oxidative stress, both of which contribute to cardiovascular disease.
- Fasting enhances blood vessel function thus reducing risks of clot formation.
- Autophagy(cellular repair) removes damaged cells which potentially reduce plaque buildup in arteries as well.
Brain function & Mental Health
- Studies show that fasting increases brain-derived neurotrophic factor (BDNF), which improves memory, learning and cognitive function. A study in Neuroscience & Biobehavioral Reviews found that intermittent fasting improves brain plasticity and reduces the risk of neurodegeneration.
- Fasting controls neurotransmitters such as serotonin and dopamine, lowering symptoms of depression and anxiety.
- Reduced cortisol (stress hormone) levels induce feelings of relaxation and well-being.
- A Psychoneuro endocrinology study discovered that fasting improves mental clarity, concentration, and emotional stability.
Gut health & Detoxification
- Fasting enables the gut to rest and recycle, resulting in improved digestion and nutrient absorption.
- Nature Reviews Gastroenterology research shows that fasting maintains a healthier gut microbiome, enhancing immunity and lowering digestive illness such as IBS.
Detoxification & Cellular Repair
Fasting activates autophagy, which keeps the body cleansed of corrupted cells and poisons, hence lowering the possibilities of chronic diseases such as cancer. Researchers from Cell Stem Cell (2016) discovered that fasting induces stem cell production, which results in cellular regeneration.
Boosting of Immune system- Fasting decreases chronic inflammation, allowing the immune system to function more effectively. Research indicates that fasting activates the regeneration of white blood cells, enhancing immune response and resistance to infection. Immunity Journal research points out that fasting improves the body’s capacity to fight infections and heal damaged tissues.
Anti ageing and longevity
Animal and human studies reveal that fasting prolongs lifespan by minimizing oxidative stress, enhancing DNA repair, and increasing stem cell regeneration. Evidence in The New England Journal of Medicine indicates that intermittent fasting can reverse aging and enhance general health.
As Ramadan goes on, it presents not just a period of spiritual renewal but also a golden chance to feed both body and soul. Fasting, rooted in centuries-old tradition, is now also supported by science as an effective weapon for optimizing general health—improving metabolism, the cardiovascular system, mental toughness, and even life span. Yet the real spirit of Ramadan is balance—selecting healthy foods, drinking plenty of water, and practicing mindful eating that maintains energy and health.
When we break our fast every night, let us not forget that Ramadan is not merely about fasting but about adopting a healthier, more self-disciplined, and spiritually richer way of living. As we conclude this sacred journey, may we carry forward the lessons of balance, mindfulness, and nourishment, embracing a lifestyle that nurtures both our faith and our well-being, one that transpires long after these blessed thirty days.
(Author is Intern Doctor (GMC-J) and Health Columnist. Email: [email protected])
