6 Benefits of Fasting for the Body

“Ramadan tiba, Ramadan tiba,” the iconic song by Opick, has become a timeless melody to welcome the Muslim’s holy month. The beginning of a blessed month embraced by millions of Muslims worldwide, including those in Indonesia.

In Arabic, fasting means “to abstain.”During the holy month, Muslims are required to endure hunger and abstain from worldly desires from dawn to sunset. According to Halalmui.org, the objectives of fasting include purifying the soul to consistently obey Allah SWT, serving as a method to address ailments of the heart, soul, and body, and fostering obedience, perseverance, and patience.

Indeed, the question arises: What are the health benefits of fasting? Interestingly, the Head of the Bachelor of Medicine study program at Faculty of Medicine of Universitas Muhammadiyah Surakarta (UMS), Dr. Budi Hernawan, M.Sc., has shed light on the health advantages associated with fasting. 

Fasting is not only spiritually rewarding but also beneficial for health. Budi highlighted, “There are numerous health benefits of fasting, including metabolic health to weight loss. It’s all advantageous,” during the discussion on Thursday (7/3/2024).

Budi mentioned six health benefits of fasting, including:

1. Improved heart health: Fasting contributes to lower blood pressure, cholesterol levels, and the overall risk of heart disease.
2. Improved blood sugar control: Fasting enhances insulin sensitivity, a hormone crucial for regulating carbohydrate metabolism and maintaining optimal blood sugar levels.
   
3. Improved brain function: Some studies suggest fasting can enhance cognitive function and protect the brain from neurodegenerative diseases (the gradual decrease of brain function).
   
4. Detoxification of the body: Fasting supports the body's detoxification process by allowing the digestive system to rest.
   
5. Increased awareness of eating patterns: Fasting, through regular sahur (pre-dawn meal) and iftar (breaking the fast) schedules, establishes regular eating patterns and creates awareness to choose healthy and safe foods. Fasting enhances awareness of the food consumed. It also helps reduce unhealthy eating habits.
   
6. Increased energy: Although initial fatigue may occur, many individuals report heightened energy levels during fasting as the body begins utilizing fat reserves as an energy source.
   

In addition to the benefits above, fasting plays a role in weight loss. Budi explained that fasting, by restricting the eating time window, can contribute to weight loss and reduced body fat. When the stomach is empty during fasting, the body utilizes fat as energy. He emphasized that weight loss during fasting is influenced by the limited eating window during sahur (pre-dawn meal) and iftar (breaking the fast in the evening).

“Because of the shorter eating window, people tend to consume fewer calories daily,” said dr. Budi. 

Budi emphasizes the importance of paying attention to eating patterns during fasting. This is because eating patterns aid in accelerating weight loss during fasting. “It is also crucial to observe the eating patterns during Ramadan to maintain balance and health.” said the lecturer from the Faculty of Medicine at UMS.

During fasting, five types of nutrients should be fulfilled, namely: Carbohydrates for sustained energy; protein for repairing and building body tissues; healthy fats to maintain heart health and brain function; fiber for healthy digestion and prolonged satiety; and vitamins and minerals to support various bodily functions and the immune system.

But don’t worry. Budi suggests that those who want to diet during fasting follow some tips to maintain a balanced nutritional intake for the body. Some recommendations for eating during Ramadan fasting to keep the body energetic and healthy include:

1. Sahur: During sahur, consume a balanced menu that includes complex carbohydrates (whole wheat bread, oatmeal), protein (eggs, lean meat, legumes), fiber (fruits, vegetables), and adequate water intake.
   
2. Iftar: Begin breaking the fast with dates and water to replenish low blood sugar levels. After that, consume healthy snacks such as fruits, vegetable soup, or low-sugar desserts before proceeding to the main dinner.
   
3. Dinner: Choose a balanced and nutritious dinner, including protein (lean meat, fish, legumes), complex carbohydrates (brown rice, whole wheat bread), healthy fats (olive oil, avocado), and vegetables and fruits as sources of fiber and vitamins.
   

“Pay attention to food variations and eat balanced portions to meet daily nutritional needs. Also, ensure that you drink enough water during the allowed time to help keep the body hydrated,” advised the lecturer.

In addition to health issues, the question of “Can pregnant women fast?” is a frequently asked question. Budi stated that pregnant women can fast as long as they can physically do so.”

“Pregnant women who are allowed to fast during Ramadan are those who are physically and health-wise capable of doing so without endangering their own health or the health of the fetus they are carrying,” explained Budi.

Budi mentioned that there are five specific criteria for pregnant women who can fast, including:

1. Good health: Pregnant women should be in good physical condition without severe health conditions or medical complications affecting their ability to fast.
2. Adequate hydration: Pregnant women can maintain good body hydration during fasting. Hydration is crucial for their health and the health of the fetus.
3. Absence of malnutrition: Pregnant women must ensure they get enough nutrition to support the growth and development of the fetus, even during fasting.
4. No high-risk medical conditions: Pregnant women should not have medical conditions that increase the risk of complications or endanger their health or the health of the fetus during fasting.
5. Joint decision with a doctor: The decision to fast during pregnancy should be discussed with a doctor or healthcare professional, especially if there are medical conditions related to pregnancy or the pregnancy requires special attention.

“If a pregnant woman feels uncomfortable or worried about the impact of fasting on her health or the fetus, it is recommended not to fast and to pay close attention to her health,” concluded Budi.

Writer: Gede Arga Adrian

Editor: Al Habiib Josy Asheva

Translator: Farizal Luqman Majid