THE BENEFITS OF FASTING WE CAN’T IGNORE

Ramadan will be starting around 12 April, with millions of believers fasting for a month. Apart from religious reasons, what are the benefits of fasting? Here’s what the experts have found so far…

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Fasting is a tradition that goes back centuries and plays a big part in many cultures and belief systems. There are different ways of doing it, but the basic principle is to abstain from all or some food and drinking for a set period of time.

Ramadan involves intermittent fasting with no eating from dawn to sunset. A common practice is to have a meal after sunset and one before dawn.

Intermittent fasting (IF) has become popular as a weight loss diet. It might have other health benefits as well, so here’s a look at the latest scientific findings.

DIABETES 
One group of researchers found reductions in markers of diabetes, such as insulin sensitivity, among overweight and obese adults. They suggested that intermittent fasting could lower the risk of type-2 diabetes in this group.

Less insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently.

That said, some studies found fasting may have a different effect on blood sugar levels in men and women.

Related article: D is for Diabetes

INFLAMMATION 
Inflammation is a normal way for your body to fight infection. But chronic inflammation can play a part in the development of conditions such as heart disease, cancer and rheumatoid arthritis.

A study of 50 people fasting for Ramadan showed that pro-inflammatory markers were lower than usual. So, it seems IF can reduce inflammation, though perhaps only while fasting.

HEART HEALTH 
Heart disease accounts for an estimated 31,5% of deaths worldwide every year. Changing your diet and lifestyle is one of the most effective ways to reduce your risk.



A 2016 review reported that IF can lead to lower blood pressure, heart rate, cholesterol and triglycerides in both humans and animals. Triglycerides are a fat in the blood that has links to heart disease.

BRAIN FUNCTION 
Animal studies revealed that fasting could improve brain health by suppressing inflammation in the brain, which has links to neurological conditions. Other animal studies found that IF can reduce the risk of disorders such as Alzheimer’s, Parkinson’s and stroke.

More research is necessary to see if this applies to humans as well.

WEIGHT LOSS 
IF may drive weight loss by lowering insulin levels. The body breaks down carbohydrates into glucose, which cells use for energy or store as fat for later.

Insulin is a hormone that allows cells to take in glucose. Its levels drop when you aren’t eating. During a fasting period, this decrease could lead to cells releasing their glucose supply as energy. Repeating this process, as with intermittent fasting, may lead to weight loss.

Related article: Fats or fiction



CELL REPLACEMENT 
A break from eating and digestion may give the body a chance to heal. The rest could increase autophagy, a detox the body does to clean out damaged cells.

AGEING 
A few animal and rodent studies have shown IF may extend life-span, possibly because it seems to build resistance to age-related diseases.

CANCER PREVENTION 
Recent studies in animals suggest that restrictive diets such as IF could delay the onset of tumours. There are no current studies that show links between IF and cancer in humans. But since obesity is a factor in many cancers, weight loss through IF could be responsible for a reduced cancer risk.

IF can also decrease biological factors with links to cancer, such as insulin levels and inflammation.

Dozens of human trials are underway to test IF as a way to slow cancer growth and reduce symptoms of multiple sclerosis, stroke, Crohn's disease and other illnesses.

THINGS TO CONSIDER 
There are many options for fasting, so find the one that works for you. Despite the long list of possible health benefits, fasting may not be good for everyone.

One should fast only under medical supervision if you’re older, under 18 or underweight. It is also not suitable for those with eating disorders, during pregnancy or breastfeeding and for people on medication for diabetes and other chronic health conditions. If you suffer from diabetes or low blood sugar, fasting can lead to possibly dangerous spikes and crashes in blood sugar levels.

Similarly, during Ramadan, believers who are elderly, those who are physically and mentally incapable of fasting, pregnant women, breastfeeding mothers and travellers are exempt from fasting.

When fasting for longer periods, avoid intense exercise and get enough rest.

Related article: 4 Health checks that could save your life

Sources: https://www.healthline.com/nutrition/fasting-benefits, https://www.scientificamerican.com, https://www.medicalnewstoday.com, https://www.everydayhealth.com.