Beyond hunger: Fasting for holistic wellness
By: Umer Riyaz
Almighty Allah has imposed fasting on Muslims in the month of Ramadan, as Hesaid about the obligation of fasting in His decisive revelation: “O you who have believed, decreed upon you is fasting as it was decreed upon those before you, that you may become righteous”(Al-Baqarah: 183), The obligation of fasting was designated during the month of Ramadan the Almighty says: “So whoever of you witnesses the month, let him fast it”(Al-Baqarah: 185).
Fasting in Islam is considered a great ritual, both obligatory and voluntary, performed by the Prophet Muhammad and the Prophets (pbuh) before him. Many hadiths have been reported about the virtues of fasting, such as: “Islam is based on five pillars….” One of them is the fast of Ramadan” (Bukhari, The Book of faith: 8).as many studies have provedIts health benefits on the body, mind and soul.
The holy month of Ramadan is the month in which Muslims fast from dawn until sunset. This month is an opportunity for contemplation, prayer, worship, self-improvement, and doing good deeds, as it helps in gaining self-control, reducing bad habits. The benefits of fasting are not limited only to the spiritual and psychological aspects It also includes health benefits. Such as:
1.Regulating cholesterol level
Many people seek to take advantage of fasting in order to lose weight, but a recent study has proven that fasting also affects the level of fats and leads to a decrease in the level of cholesterol in the blood. This contributes in reducing the risk of heart attacksStrokes and other diseases.Fasting is the most important natural way to lower blood pressure levels as it helps inbreakdown of glucose which reduces insulin production and it helps reduce the risk of atherosclerosis, and reduces metabolic rates and hormone levels such as adrenaline. It alsoimprovesblood health by increasing the number of red blood cells White blood cells and platelets.
- Suppress appetite
Fasting is an important and positive turning point in the life of person and the health of his digestive system, as the body gives an opportunity to digestive systemto restby eating smaller amount of food and leads to the stomach gradually shrinking in sizeand reducing appetite of the stomachand it can have better results than the mosteffective types ofdiets.Fasting also serves as a treatmentof some digestive system diseases and alleviates the symptoms like reflux esophagitis and irritable bowel syndrome. Some studies have proven that fasting help in treating infections, some allergic diseases, and arthritis Skin diseases such as psoriasis.
- Detoxify the body
Fasting helps in consuming fat reserves and cleanses the body from harmful toxins that are present in fat accumulations and then the body became rid of toxins naturally as a result of this change that occurs in the functioning of the digestive system over the course of the month, which allows the person an opportunity to continue a healthy lifestyleafter Ramadan.
- Promoting mental health and improving mood
Fasting is an effective way to recharge the brain, promote the growth and development of new brain cells and sharpen the ability to respond information from the surroundings.Studies also indicate that fasting makes the brain more able to withstand stress and adapt to change. Fasting creates the ability to withstand and face the pressures of life Thus, it helps in achieving psychological stability Fasting keeps the psychological patient away from his isolation if combined with social contact during the iftar and suhoor periods, which gives a feeling of optimism and hope. It can also improve mood, memory, and the ability forlearning.
5- Fasting reduces the symptoms of anxiety, anger, and insomnia, as a result of the body exploiting its internal energy to get up Its operations and vital functions. It also has a noticeable effect in alleviating the symptoms of depression especially it achieves a balance in the hormones and feelings of the fasting person. Fasting has an effective outcome in treating the patients who suffer from several addictions. Fasting contributes in refining the soul and helps the individual to change his life for the better.
7- It promotes healthy eating habits as medical studies has shown that fasting reduces the desire to eat processed foods and fast foods, and enhances the desire of eating healthy foods.
Ways to improve health during the month of Ramadan:
1.Eat healthy during Iftar
Breaking your fast with three dates and water gives your body an instant boost of energy and hydration before your main meal. Reduce the intake of heavy, fried, salty and sugary foods. Try to eat fish, lean cuts of meat, whole grains or brown rice, and adding vegetables to the food. Remember to prioritize vitamins, minerals, fibers, proteins to avoid deficiency.
- Eat a balanced suhoor
Suhoor is the most important meal, it should be balanced and contain foods, such as oatmeal, cheese, milk, fruits and vegetables. Foods with a low glycemic index, such as oats, whole grain bread, and yogurt are good options because it supplies the body with energy slowly during the day.
It is important to limit the consumption of tea and coffee and drink plenty of water and fresh juices, as they help in maintaining the percentage of fluids in the body during the day. Maintaining the fluid level is important for the body to suffer from some dehydration during fasting, and this is what causes headaches and lack of concentration, but the fasting person must be careful during the hours extending between Iftar and Suhoor to reduce the consumption of coffee or soft drinks. You can also add lemon slices or green mint leavesto help in the digestion process and rid the body from toxins.
- Exercise in moderation:
Fasting and the dehydration can lead to feelings of lethargy and laziness during Ramadan. But it is important to strive to maintain activity and exercise in moderation, while paying attention to drinking plenty of fluids, as this helps in reducing fatigue, gives the body strength, and provides an opportunity to lose weight. It is also important to choose the appropriate time to exercise before suhoor or a few hours after Iftar butnot during fasting hours because that can lead to dehydration.
- Commitment to good habits and staying away from bad habits:
The month of Ramadan is an opportunity to fight against various addictions. With a little strength and willingness to stay away from such things during the period of Ramadan. The holy month is also an opportunity to start practicing good habits.
The benefits of Fasting are not limited to the religious, devotional and spiritual aspects only, but the wisdom of fasting that Almighty imposed on His Muslim servants extends to improve physical health and psychology according to what science has proven.
(The author is a Research Scholar, Department of Arabic BGSB University, Rajouri)
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