Last week, I began exploring the unbelievable health benefits of fasting. Ramadan is an exceptional offer to us to redeem ourselves, recant our sins, strengthen bonding with our Creator, heighten spirituality, develop patience and compassion for others, upkeep and restore our health, and make longevity possible.
The many benefits of fasting mentioned above and worships during Ramadan extend beyond the spiritual aspect in order to provide physical and mental health. They act synergistically to rejuvenate the body and brain by renewing tissues and cells; getting rid of excess fat; releasing the toxic deposits hidden within fat layers and flushing them out of the systems and body; improving hormone production; energizing the organs and systems; eliminating dead cells and tissues, and tumors; weakening viruses, yeasts, and bacteria; promoting good health; and contributing to extended life expectancy. Abstaining from food and especially fatty and sugary foods restores the body’s balance and its healthy state and weight and heals it from pathogens and diseases.
In support of that, several years ago, scientists at Massachusetts Institute of Technology, MIT, discovered a longevity gene that gets stimulated by fasting. We, Muslims, are ordained to fast approximately more than 12 hours a day, one month a year. Some of us fast more than that. This mild fasting every once in a while makes the body detoxify itself from excess fat, toxins, dead tissues and cells, drug residue, pathogens, and yeast infections, leading to immune boosting, health and hormone balancing, renewed energy, mental clarity, increased spirituality and mental clarity, and possibly extending one’s life span.
According to a recent study, fasting twice a week could be a factor in delaying dementia, protecting against brain shriveling with age, and preventing heart disease, diabetes, and maybe cancer. This goes along with the theory of starving cancer and disease.
This is the reason why during illness, the sick lose their appetite and the body stops demanding food and calories. The body’s defensive mechanism gives a chance to the immune system to focus on the infection, pathogen, or disease rather than struggling to digest food, which usually takes the lion’s share from the immune system. The ill should not be given fatty and starchy food and should, in instead, have lighter meals of vegetable stock, water, herbal infusions, and diluted fruit juices and follow doctor’s orders to relieve the digestive system.
Other benefits of fasting are seen in the reduction of the “bad” cholesterol, low-density lipoprotein (LDL), as well as inflammation, the culprit behind many health disorders. By losing the excess fat, this type of calorie restriction counteracts inflammation in both body and brain, hence protecting against degenerative diseases like Alzheimer’s and Parkinson’s diseases. Research showed that excess fat puts stress on the body and promotes the release of inflammatory chemicals, which lead to inflammation (I wrote about it extensively in September 2012), and thus increasing the number of free radicals. One study found that the Mormons who practiced fasting one Sunday a month were at less risk of dying of fatal heart attack.
These are not claims just because Islam over 1,400 years ago recommended fasting as mentioned in Part 1. There is solid evidence proven by scientific studies and research conducted to support these claims (read on and find references below).
Recent researches at the National Institute of Aging, The Longevity Institute at University of Southern California, University of Illinois and others, indicated that fasting may be a healthy lifestyle to reduce certain health risks like dementia, diabetes and other metabolic syndromes (obesity, hypertension, cardiovascular disorder), cancer, and more.
Researcher Mark Mattson of the National Institute of Aging spoke to The Washington Post and explained that in animal studies, “Intermittent fasting…can delay the onset of Alzheimer’s and Parkinson’s,” and age-related diseases, as well as extend life span, leading to longevity. While intermittent fasting is a healthy practice for the brain, he said that calorie-restrictive diets lower immunity, resulting in infections and other disorders. Mattson also said to the Post, “Our genes are geared to being able to cope with periods of no food.”
At the University of Manchester, fasting was found to lower blood insulin levels (the hormone that metabolizes glucose) considerably more than a caloric restrictive diet did. At the Intermountain Heart Institute in Murray, Utah, diabetics benefited significantly by a monthly, 24-hour of just water fasts, which elevated the human growth hormone, a factor that helps in the breakdown of fat, lowering blood insulin levels. Weight loss was also achieved as well as a risk reduction of developing diabetes and cardiovascular disorders. Similar results were shown in other studies with alternate day fasts.
The British Journal of Diabetes and Vascular Disease showed in their findings that supervised fasting regimens could help diabetic and cardiovascular conditions as well as obesity.
The effects of fasting kick in 10 to 12 hours after the last meal, when the glucose in the body is completely used up. At this stage, the body starts turning the glycogen in the liver and muscles into glucose to make it available for energy use.
Eating dates and other fruits at iftar (breaking fast time at sunset) gives energy and helps neutralize and reduce free radicals, the cause of inflammation. Leafy greens, vegetables, aromatic herbs and seeds, green and white tea, and other herbal infusions help the detoxification of free radicals and inflammation, which encourage the build-up of cholesterol and disease. These plant foods also supply abundance of enzymes, phytochemicals, and minerals like potassium, magnesium, calcium, and sodium, essential for the heart muscle to prevent irregular heartbeat as well as protect health in general. Healthy essential fats such as omega-3 in fatty fish and its oils and monounsaturated fats like olive oil also help control inflammation and the “bad” cholesterol. Fasting plus eating the right foods in moderation helps reverse metabolic syndromes (diabetes, hypertension, cardiovascular disorders) and other illnesses.
Remember cola, soda, and canned beverages contain 10 to 12 lumps of sugar per container. Sugar increases the appetite and makes the consumer eat more caloric foods, leading to weight gain. A strange coincidence happened as I was writing these lines. As I lifted my eyes from my computer screen to look around, I found the television running a documentary on obesity, which caught my attention. A French researcher was holding a chart of the results of her research, which showed that those who consumed sugar-free drinks with aspartame ate more food than those who took sweetened beverages, while those who drank plain water ate the least amount. Does that say something to you?
Certain readers inquired about fasting during pregnancies. Mothers-to-be can fast if the pregnancy is not complicated and as long as the doctor allows it. A healthy and moderate diet of lots of fruits and non-starchy veggies, and sufficient amounts of proteins and minimum amounts of nutrient-empty refined sugar, syrupy and fatty pastries and fried foods should be followed. Eating nutrient-dense foods and drinking enough water prevents unnecessary discomfort and complications. But don’t “eat for two!” This is a false notion. Overconsumption will translate into digestive problems and excessive body fat, which comes with health risks to both mother and child. Mothers struggle after birth to lose the extra load. Some pregnant women are more susceptible to developing gestation diabetes.
Before I end today’s episode, I would like to tell those who have diabetes or any other disorder to consult their physicians before embarking on this month of fasting. Muslims are allowed a break from fasting when ill or traveling. Pregnant and breast-feeding mothers are also exempt from fasting if they face difficulties fasting or if it is a risk to their health. One can always catch up with missed days after Ramadan. The concept of Islam is not to burden Muslims. Fasting during the year is also healthy. Prophet Muhammad, peace be upon him, recommended fasting on Mondays and Thursdays.
Fasts should be regulated and supervised in certain health conditions. Harsh fasts and diets can be fatal even for the young and healthy.
Next week, I will come back with more information on fasting in Part 3, inshallah.
Fasting is healthy (Part 2)
Fasting is healthy (Part 2)
