The science behind Ramadan fasting and how it affects the body

Special The science behind Ramadan fasting and how it affects the body
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Islamic fasting, during which a person abstains from any food or drink from sunrise to sunset, is characterized by its spiritual and psychological depth. (iStock images)
Special The science behind Ramadan fasting and how it affects the body
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Fasting is a physiological state in which a person abstains from consuming calories for a specific period, leading to changes in metabolism and bodily functions. (iStock images)
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Updated 25 March 2025
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The science behind Ramadan fasting and how it affects the body

The science behind Ramadan fasting and how it affects the body
  • Health benefits of fasting from dawn to dusk for a month can include weight loss, cell repair, detoxification, metabolic efficiency, reduced insulin resistance
  • However, overeating and consumption of unhealthy foods when breaking the fast, such as processed sugars, hydrogenated fats and fast food, can cause health problems

RIYADH: During the holy month of Ramadan, about 2 billion Muslims around the world test the limits of their physical and mental strength. But while most are aware of the religious benefits of fasting from dawn to dusk throughout the month, the effects on the body and mind might be less well understood.

Fasting is defined as a physiological state in which a person abstains from consuming calories for a specific period of time, leading to changes in metabolism and bodily functions. Types of fasting vary, including therapeutic fasting, intermittent fasting and religious fasting, each with its own distinct physiological effects.

Mohammed Mahroos, a consultant and clinical research scientist at the King Fahad Specialist Hospital Research Center, explained what happens to the body when a person fasts for 30 days.

“Fasting provides a rest period for the digestive system, allowing the body to focus on cell repair and detoxification,” he told Arab News.

It results in lower insulin and glucose levels, which promote the burning rather than storage of fat. When glycogen, the stored form of glucose, is depleted the body relies on fat as its primary source of energy, a process called ketosis.

From a medical perspective, fasting is used in some cases to treat obesity, insulin resistance and metabolic disorders.

A study published by the New England Journal of Medicine in 2019 concluded that intermittent fasting boosts the metabolism and reduces insulin resistance, making it an effective was to prevent type 2 diabetes.

“When a balanced diet follows, fasting enhances metabolic efficiency,” Mahroos said. “Its benefits are only realized if the diet is controlled … after the fasting period.”

Consumption of unhealthy foods when breaking the fast, such as processed sugars, hydrogenated fats and fast food, can reduce the benefits and lead to health problems, he added.

Fasting also enhances autophagy, a cellular process that contributes to cell regeneration and the development of a healthier immune system, as demonstrated by the research of Japanese biologist Yoshinori Ohsumi, winner of the 2016 Nobel Price in Physiology or Medicine.

Islamic religious fasting, during which a person abstains from all food or drink from sunrise to sunset, is characterized by its spiritual and psychological depth, Mahroos said.

The practice “promotes self-discipline and strengthens willpower … it contributes to increased mental clarity, it addition to its health benefits.”

But how does the response of the body differ when fasting for 30 consecutive days compared with short-term fasts?

During a single day of fasting, Mahroos said, the body begins to use stored glycogen for energy. Insulin levels decrease, facilitating fat burning, and the secretion of growth hormones increases, which contributes to tissue repair and improved metabolism. Changes in blood sugar levels might result in feelings of fatigue and hunger.

A study published by the Journal of Neuroscience in 2021 found that short-term fasting induces the production of a protein called brain-derived neurotrophic factor, which can improve cognitive strength and reduce the risk of diseases such as Alzheimer’s.

Intermittent fasting reduces harmful cholesterol levels and improves blood pressure, reducing the risk of heart disease, Mahroos added.

When a person fasts for 30 days, however, “the body enters a long-term adaptation phase, enhancing metabolic efficiency,” Mahroos said.

Insulin sensitivity improves, reducing the risk of diabetes. Chronic inflammation levels decrease, contributing to improved heart and immune-system health. And autophagy is stimulated, helping to eliminate damaged cells and improve tissue health.

According to a study published by the journal Cell Stem Cell in 2014, fasting can play a major role in supporting the immune system, as it enhances the production of white blood cells and increases the body’s resistance to disease.

Gradual weight loss can also occur if a balanced diet is followed after breaking the fast at iftar.

As for the mental and spiritual aspects of fasting, there is a range of potential benefits. Psychologically, it can help develop an improved ability to control habits and behaviors, reduce stress and anxiety as a result of reduced secretion of the “stress hormone” cortisol, and provide a sense of accomplishment and self-control.

Spiritually, fasting supports a process of self-reflection and mental clarity, promotes a sense of gratitude and appreciation, strengthens patience, and offers an opportunity to reevaluate and improve personal habits.

But fasting can be harmful in certain situations. When the body is not replenished with essential fluids and nutrients, it can lead to dehydration and vitamin deficiency, Mahroos said. Overeating and consumption of unhealthy foods when breaking the fast can result in weight gain and metabolic disorders, he added.

“Fasting is a complex physiological process that positively impacts physical, psychological and spiritual health,” he said.

“However, achieving its benefits depends on following a healthy diet after fasting. Poor eating habits may reverse these benefits or cause unwanted side effects.”

In addition, people with chronic conditions, such as diabetes or high blood pressure, should consult a doctor before fasting, Mahroos advised.


Where We Are Going Today: ‘American Corner’ – authentic American breakfast in Jeddah

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Updated 19 April 2025
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Where We Are Going Today: ‘American Corner’ – authentic American breakfast in Jeddah

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  • The menu features authentic American breakfast culture: Fluffy pancakes, crispy hash browns, buttermilk waffles, cheese-loaded omelettes and the ever-satisfying eggs with turkey bacon or sausage in generous portions

American Corner has been the go-to spot for many American breakfast-lovers in Jeddah since 1989.

From the moment you walk in, the cozy vibes, checkered floors and warm lighting set a nostalgic tone — the kind that will make you want to linger over coffee and pancakes a little longer with a friend or simply enjoy some alone time.

The menu features authentic American breakfast culture: Fluffy pancakes, crispy hash browns, buttermilk waffles, cheese-loaded omelettes and the ever-satisfying eggs with turkey bacon or sausage in generous portions.

One of the standouts is the chicken and waffles, golden and crispy, which hits that sweet-and-savory balance.

The classic American breakfast platter is another favorite. It features eggs, toast, your choice of meat and a side. It is simple, comforting and delicious.

My personal favorite is the hotdog, made the American way with mustard, ketchup and mayonnaise in a fresh, soft, long bun. I also like the buttered corn, brownies and a smooth flat white to tie it all together.

If you have a sweet tooth, do not miss the famous French toast, topped with fresh berries and maple syrup.

Service is friendly and American Corner does a great job of maintaining a warm, welcoming atmosphere, even during the busy morning rush. Prices are reasonable, considering the portion sizes and quality.

If you are in the mood for brunch or something more savory, you will find hearty options including burgers, pasta and salmon or shrimp served with mashed potatoes and seasonal vegetables.

For more information, visit Instagram @american_corner.

 


Recipes for success: Chef Ilias Doulamis offers advice and a tasty seafood recipe

Recipes for success: Chef Ilias Doulamis offers advice and a tasty seafood recipe
Updated 17 April 2025
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Recipes for success: Chef Ilias Doulamis offers advice and a tasty seafood recipe

Recipes for success: Chef Ilias Doulamis offers advice and a tasty seafood recipe

DUBAI: Greek chef Ilias Doulamis is well-travelled and no stranger to the Gulf. Before taking on his current role, he worked at the Rosewood Al-Faisaliah Hotel in Riyadh, the Grand Hyatt Muscat, and the Grand Hyatt Doha, among others — as well as restaurants in Paris and London. Now, he is the culinary director of the Conrad Abu Dhabi, and Hilton’s regional chef for the Arabian Peninsula.  

Here, Doulamis discusses the charms of citrus fruits, the importance of collaboration, and attention to detail. 

When you started out what was the most common mistake you made?  

Trying to do too much on my own. Early on, I thought asking for help was a sign of weakness. But since then I’ve learned that great kitchens run on collaboration and trust. 

What’s your top tip for amateur chefs? 

Focus on mastering the basics skills. They are the foundation of everything in the kitchen. 

What one ingredient can instantly improve any dish?  

Citrus! It instantly elevates a dish by adding brightness, balance, and depth. From orange, mandarin, lemon and lime right through to the most exotic sudashi, yuzu and pomelo, citrus is a magic ingredient. 

When you go out to eat, do you find yourself critiquing the food? 

I do, but I do it out of curiosity and passion — not judgment. And it’s not just the food. I notice everything: flavors, technique, the service, the ambiance, even the body language of the staff. All of these things are part of the experience of dining out. 

What’s the most common issue that you find in other restaurants? 

I’d say it’s lack of attention to detail — whether that’s the seasoning, the temperature, or the plating. Consistency is key to delivering a good experience, and it’s often the first thing to slip under pressure. 

What’s your favorite cuisine?  

I am from Kalamata and my favorite cuisine is Greek — hands down. It’s simple, honest food with bold flavors, fresh ingredients, and a deep connection to tradition. It’s really hard not to love! 

What’s your go-to dish if you have to cook something quickly at home?  

A frittata. It’s quick, versatile, and always satisfying. You can toss in whatever’s in your fridge, and it’s still going to feel like a proper meal. 

A frittata, chef Doulamis' go-to dish when time is short. (Getty Images)

What customer request or behavior most annoys you?  

Honestly, no request really annoys me. Guests have different tastes and needs, and part of our job is to make them feel welcome. It’s all part of the experience. 

What’s your favorite dish to cook and why?    

It’s tough to pick a favorite. I just really love cooking anything that lets me be creative and connect with people through food. That being said, I’m very lucky because my wife is an excellent cook too, so our kitchen is always full of inspiration and great meals. 

What’s the most difficult dish for you to get right?  

Some dishes are deceptively simple and incredibly hard to perfect. I’m thinking of things like a classic omelet, a risotto, or even fresh pasta. Simplicity really tests your skill. When there’s nowhere to hide, that’s when cooking can be at its most challenging. Your precision, timing, and technique have to be spot-on, and even the smallest misstep can throw everything off.  

As a team leader, what are you like? Are you a disciplinarian? Or are you more laid back?  

I’d say I’m firm but fair. Obviously, I believe in discipline and high standards, but I also believe in empowerment, mentorship, and leading by example. The best results always come from motivated team members who feel that they are respected and valued. 

Chef Ilias’ Greek-style citrus and olive oil marinated sea bass with fresh sea urchin 

Ingredients: 

Fresh amberjack  fillet, thinly sliced (sashimi-style) 

Fresh sea urchin (uni) 

Kalamata Extra virgin olive oil (high quality, fruity) 

Lemon and orange juice (freshly squeezed) 

Lemon zest 

Sea salt (preferably flaky) 

Fresh dill and chives (finely chopped) 

Cracked black pepper 

Instructions: 

Marinate the Fish: 
Arrange the sliced amberjack  on a chilled plate. Drizzle with a blend of lemon and orange juice, just enough to coat. Add a few drops of olive oil, a pinch of sea salt, and a sprinkle of herbs. Let it marinate for 5–7 minutes. 

Top with Uni: 
Gently place fresh sea urchin lobes on top of the marinated fish. 

Finish & Serve: 
Grate a bit of lemon zest over the top, add a touch more olive oil, and finish with cracked pepper and a few micro herbs 

 


Where We Are Going Today: ‘Watch How’ cafe in Riyadh

Where We Are Going Today: ‘Watch How’ cafe in Riyadh
Updated 16 April 2025
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Where We Are Going Today: ‘Watch How’ cafe in Riyadh

Where We Are Going Today: ‘Watch How’ cafe in Riyadh

RIYADH: If you’re tired of overpriced cafes in Riyadh that look good but disappoint your taste buds, Watch How is a refreshing change.

This spot blends simplicity, quality and affordability — all wrapped in a calm, earthy atmosphere that feels like a slow morning in Europe. 

We started with their classic croissant for SR12 ($3.20) which was flaky on the outside, soft and buttery inside, with that perfect golden crispness.

Their cinnamon social for SR16 ($4.27) was warm, slightly gooey, and topped with just the right amount of icing — not overly sweet, just balanced.

The baked potato and cheese had a comforting, homemade vibe with creamy filling and a golden crust.

The ribbon cheesecake stood out with its rich cream cheese, jam swirls, and light biscuit base. And the French toast — a soft brioche soaked in vanilla custard, caramelized on the edges, and finished with powdered sugar — was indulgent but not heavy.

Their drinks are just as well thought out. The SR12 latte was smooth and bold, with a silky finish, while the matcha, which goes for SR23 ($6.13), had that perfect earthiness, not bitter, and frothed to perfection.

Watch How, with its welcoming staff, is a space that invites you to stay, sip, and enjoy without rushing.

So what’s the downside? The parking situation. It’s a small, popular spot — which means parking is almost impossible to find during busy hours. Not ideal if you’re in a hurry, but definitely worth the effort if you plan ahead.

For more, check their Instagram @watchhow.sa.


Where We Are Going Today: ‘Isabel Mayfair’ Restaurant in Riyadh

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Updated 15 April 2025
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Where We Are Going Today: ‘Isabel Mayfair’ Restaurant in Riyadh

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  • The risotto zafferano — a concoction of carnaroli rice, bone marrow and a saffron emulsion — was creamy and the saffron was not too overpowering

In its first opening outside the UK, Isabel Mayfair has made its way to the Kingdom’s capital with a bang. The art deco, Gatsby-esque mansion is located in Riyadh’s bustling Al-Sulaimaniya district.

It offers terrace seating if you’re looking for a romantic spot or a girls’ night out-style cozy dinner.

We started with the tomato salad, which is a medley of seasonal tomatoes with labneh tahini dressing and red pickled onion — a fresh and simple way to kick off the meal.

We then opted for the lamb croquettes, made with slow-cooked lamb and served with aioli. The cheesy bites come in a crispy pastry with creamy filling and Parmesan snow. Although the appetizers were satisfactory, they were nothing out of the ordinary.

The risotto zafferano — a concoction of carnaroli rice, bone marrow and a saffron emulsion — was creamy and the saffron was not too overpowering. It’s perfect for those who want a taste of the local spice without too much of its complexity.

We ordered it alongside a 350 gram dry-aged rib eye steak, served with sweet potato puree and peppercorn sauce, which also pairs well with their smokey, roasted and grilled sweet potato and the broccolini with a spicy dressing and hazelnut. The steak was a definite highlight of the evening.

For desert don’t miss out on the tiramisu, which comes with an Instagram-worthy reveal. The sticky toffee pudding with warm toffee sauce and saffron ice cream is also a crowd-pleaser for a sweet ending.

Try not to miss their complementary cherry mocktail and sweet ’n’ spicy appetizer if you visit on a Wednesday.

 

 


How preventive healthcare is quietly driving sustainability in Saudi Arabia

Lifestyle habits like daily walks and wellness tracking may promote preventive care, easing healthcare’s environmental impact.
Lifestyle habits like daily walks and wellness tracking may promote preventive care, easing healthcare’s environmental impact.
Updated 14 April 2025
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How preventive healthcare is quietly driving sustainability in Saudi Arabia

Lifestyle habits like daily walks and wellness tracking may promote preventive care, easing healthcare’s environmental impact.
  • “Saudi Arabia is taking bold steps to integrate health, wellness, and sustainability through a series of forward-looking initiatives aligned with Vision 2030,” said Zaher

RIYADH: As global conversations about sustainability expand, one sector is emerging as an unlikely player in the environmental movement: healthcare.

Experts say a growing shift toward prevention — rather than reaction — is not only improving personal health outcomes but reducing long-term resource strain on hospitals, supply chains, and the planet.

“Preventive care and longevity-focused medicine play a critical role in promoting environmental sustainability by reducing the overall burden on healthcare systems,” said Dr. Walid Zaher, a Saudi scientist and founder of Rewind.

Dr. Walid Zaher, Rewind founder

“When individuals stay healthier for longer through early detection, lifestyle interventions, and personalized medicine, there is less need for resource-intensive treatments, hospitalizations, and pharmaceutical use — each of which carries a significant environmental footprint.”

According to Zaher, every reduction in high-intensity care translates to real-world savings in emissions, energy, and medical waste.

“Fewer medical interventions mean reduced energy consumption, lower emissions from healthcare facilities, and less medical waste,” he said. “By shifting focus from reactive to proactive care, we create a more efficient, sustainable healthcare model that benefits both people and the planet.”

Saudi Arabia is taking bold steps to integrate health, wellness, and sustainability through a series of forward-looking initiatives aligned with Vision 2030.

Dr. Walid Zaher, Rewind founder

Dr. Ksenia Butova, founder of Detki Family Clinic and Molodost Clinic, agrees. She believes early diagnostics and family-centered wellness are not only medically superior — they are environmentally responsible.

“The costliest treatments — both financially and environmentally — come when disease is already in full swing,” she said. “Hospital admissions, emergency interventions, aggressive medications. But most of it can be prevented.”

She emphasized that check-ups today are no longer just routine, but predictive. “Conducting in-depth check-ups designed to detect diseases at their earliest, pre-symptomatic stages — or rule them out entirely — helps alleviate the pressure on the healthcare system,” Butova said.

Among the pillars of preventive medicine are targeted vaccination programs and ongoing wellness tracking — both of which lower overall consumption of antibiotics, emergency care, and overprescribed supplements.

“Nutrition science, mental health support, sleep optimization, hormone and micronutrient balancing — these are not ‘luxuries,’” Butova said. “They’re the new foundation of long-term health.”

The Kingdom is also investing in long-term well-being through national policy. “Saudi Arabia is taking bold steps to integrate health, wellness, and sustainability through a series of forward-looking initiatives aligned with Vision 2030,” said Zaher. “From national events like Saudi National Sports Day to wellness-centered urban planning, the aim is to embed health and wellness into the fabric of daily life.”

On the technology front, digitization of care is helping clinics become more efficient and less wasteful.

“Clinics that operate paper-free are sustainable,” explained Butova. “Everything from scheduling and medical records to treatment plans and follow-ups becomes digital. Patients have easy access to their data, and doctors spend less time on bureaucracy and more time on meaningful care.”

She also noted that online consultations reduce traffic, emissions, and time lost to travel. “One Zoom consultation means one less commute through city traffic, one less plastic coffee cup, one less parking hassle,” she said. “It saves time, energy, and reduces our environmental footprint.”

Both experts also pointed to a growing trend: longevity tourism — the merging of high-end medical care with eco-conscious lifestyle services.

“Longevity tourism is increasingly becoming a natural extension of the broader eco-wellness movement — one that merges sustainable living with proactive health optimization,” said Zaher. “In regions like the Gulf, there’s a unique opportunity to position longevity tourism at the intersection of luxury wellness and sustainability.”

Butova confirmed the trend is already gaining traction. “People are flying to us from Russia and Kazakhstan for access to rare vaccines … From Europe, the UK, and the US, we welcome patients seeking comprehensive check-ups, personalized recovery programs, and cutting-edge aesthetic treatments,” she said.

Still, awareness remains a challenge. Both Zaher and Butova stressed the importance of education in shifting habits and norms.

“When we educate the public about the benefits of preventive health measures, sustainable diets, and active lifestyles, we can shift societal norms toward more eco-conscious behaviours,” Zaher said.

Butova added: “Public awareness is everything. Without awareness, even the most advanced medical system won’t work.”

Her clinics run webinars, host “health school” events for families, and engage with communities through live Q&As. “One of the most important missions of healthcare professionals is raising awareness about obesity and metabolic health … That shift alone changes lives and reduces wasteful, unconscious consumption,” she said.

At a time when sustainability often means sacrifice, these experts argue that in medicine, it is quite the opposite: the more proactive the system, the less wasteful it becomes.