Every year, millions of Muslims around the world engage in Ramadan, a month of fasting, reflection, and community, where they abstain from food and drink from dawn until sunset. This year, Ramadan is set to commence on 11 or 12 March 2025, and depending on geographical location, the duration of fasting can last anywhere from 12 to 17 hours each day. This practice raises the natural question: what happens to our body when we fast for such prolonged periods, and how can we manage our health effectively during this time?
According to nutrition expert Manal Elfakhani from Pennsylvania State University, preparation is key to ensuring one’s health is not compromised during the month-long observance. She emphasizes the importance of maintaining adequate nutrition, especially for individuals who may have health conditions. "You should be in a very good, healthy state to do this," Elfakhani stated, insisting on the need for proper planning before starting the fast. Young children, the elderly, pregnant women, and those with chronic health conditions such as diabetes should consult their doctors before considering fasting.
Fasting triggers various physiological changes within the body. Initially, experts note, the body does not enter the fasting state until approximately eight hours after the last food consumption. During the first couple of days, the body transitions from using glucose stored in the liver and muscles to burning fat as the primary energy source. This transformation can help with weight loss, reduce cholesterol levels, and lower diabetes risk. Nevertheless, it can also lead to side effects, like headaches and dizziness, particularly as blood sugar levels drop. Accordingly, hydration during non-fasting hours becomes critically important.
Elfakhani recommends the sahur, the pre-dawn meal, should be nutritious and include diverse food groups. For children, the experience can resonate with cherished memories; for example, Sonya Islam, dietitian at VCU Health, recalls her mother bringing her bananas and milk during sahur. "Having sustained fuel can last as long as possible is pivotal," Islam added, highlighting the role of protein and healthy fats, such as those found in avocados and nuts, and the importance of fibrous, hydrating vegetables and fruits.
While fasting, it is equally important to avoid sugary foods, which can lead to quick energy spikes followed by crashes, triggering cravings. Instead of caffeinated drinks, which could exacerbate dehydration, Elfakhani suggests hydrating with water and non-caffeinated beverages.
By the first week of Ramadan, the body starts to adjust to the fasting rhythm. Nutrition experts indicate improvements should be observed, from mood changes to enhanced bodily functions. Dr. Razeen Mahroof, consultant for Anaesthesia and Intensive Care, states, "Fasting permits the body to divert resources to other repair mechanisms and improves overall health. During this phase, one can experience greater mental clarity and greater energy levels as the body adapts to its new routine."
The latter half of Ramadan is often characterized by detoxification of the body as the liver, kidneys, skin, and colon begin their healing processes. Dr. Mahroof asserts, "Healthy organ function should begin to return to maximum capacity, offering improved memory and concentration. It’s important to avoid shifting to ‘starvation mode’—where muscles are used for energy instead of fat—as it can occur during extended fasting. Ramadan’s fasting uniquely allows opportunities for restoration during sundown meals, preserving muscles and fostering health benefits like weight loss."
At iftar, the meal eaten to break the fast, it is encouraged to refrain from overeATING. Many start with dates and water or perhaps warm drinks to ease the transition from fasting to eating. Sample appetizers may then prepare the body for the main meal, which should be consumed only after allowing some time for digestion.
Zaiba Jetpuri from UT Southwestern Medical Center stresses the virtue of mindful eating during iftar: "It’s more about listening to when your body is genuinely hungry rather than simply overloading the plate." Fasting, when done thoughtfully, offers not just physical benefits but also encourages mindfulness and awareness of one’s health, enriching the overall experience of Ramadan.
Ramadan can be much more than just fasting; it’s also about nurturing one’s physical and mental health. Observers can reflect on their eating patterns, dedicate time to community and family, and enjoy the collective spirit of togetherness—making it not just physically revitalizing but spiritually fulfilling as well. With well-planned meals and health-conscious choices, Ramadan serves as both a time of sacrifice and opportunity for health improvement.