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<\/a>This is Day Four of the 2018 #30Days30Writers Ramadan series.<\/em><\/strong><\/p>\nO you who believe fasting is prescribed to you as it was prescribed to those before you so that you can learn Taqwa (guard from evil, or be God-conscious)<\/em> (Quran 2:183)<\/p>\n Fasting<\/em> is not completely accurate translation for the Arabic word, Sawm<\/em>.<\/p>\n \u201cFasting\u201d during the month of Ramadan (and at other times) is much more than avoidance of food and drinks. The literal meaning of sawm<\/em> includes abstinence<\/em>, which is closer to the essence of fasting. This entails abstinence from food and drinks, sex, seeing the evil, doing the evil, hearing the evil and so on. Ramadan is a time for seeking closeness to God. It is about self- control and incorporates behavioral modification- avoiding anger, feeling empathy for others, practicing self-restraint and so on. It involves purification of the body, the mind and the spirit.<\/p>\n The focus of our health care system is mainly on the physical health. Very little attention is paid to the mental health, and the spiritual health gets almost no attention. So, when we talk about health benefits of fasting, we should include all three components of our health \u2014 the physical, mental and spiritual health.<\/strong><\/p>\n Ramadan fasting entails strengthening of all three aspects of our health. Muslims strive for spiritual purity during the entire month to seek God\u2019s pleasure, engage in repentance, charity and good works such as feeding the hungry, helping the needy and so on. The donations to charitable organizations are the highest during the month of Ramadan.<\/p>\n However, the focus of this article is on the medical (physical) benefits of fasting. Of course, fasting is not for everyone, and there are exceptions for physical and mental illnesses, disabilities, pregnancy, nursing and other reasons.<\/strong><\/p>\n It is worth noting that the verse quoted above says, \u201cfasting is prescribed to you\u2026\u201d This prescription implies there is a recipe for our health \u2014 physical health probably being the least important, but nonetheless a benefit.<\/p>\n Although there is not an abundance of high quality research on fasting in humans, a growing number of animal studies show significant health benefits. The human research is mostly done on people who were doing secular fasting, not religious fasting. Most human fasting studies are small and have lacked standardization, and their conclusion is typically \u201cmore conclusive studies are needed.\u201d Their focus is almost entirely on medical benefits. Some studies have studied mental health benefits such as anxiety, depression and overall well-being and found positive results.<\/p>\n In recent years, several studies have found that intermittent fasting, meaning abstaining or reducing food and drink intake periodically (and Ramadan fasting would fall in this category), has several health benefits. I will avoid an academic review and would rather focus on nine key points of these studies, which highlights the benefits of fasting. At the end, I will list tips for healthy Ramadan fasting and for anyone looking to fast throughout the year.<\/p>\n Next: Weight Loss and Cholesterol and Glucose Reduction<\/strong><\/p>\n <\/p>\n There have been several human studies that support fasting as an excellent tool for weight loss and improved blood sugar. A study in 2015 found that alternate-day fasting trials of 3 to 12 weeks in duration appear to be effective at reducing body weight (\u22483-7 percent), body fat (\u22483-5.5\u2009kg), total cholesterol (\u224810-21 percent) and triglycerides (\u224814-42 percent).[1]<\/a><\/p>\n Caution:<\/strong> These benefits are lost if you overindulge at suhoor and iftar and keep munching after Iftar.<\/p>\n Next: Fasting and Insulin Sensitivity<\/strong><\/p>\n <\/p>\n Insulin resistance is a well-known problem that can lead to various health problems such as type 2 diabetes. It is often caused by obesity. Insulin sensitivity<\/em>, however, is a good thing, and means your tissues are more sensitized to the good actions of insulin. Fasting promotes insulin sensitivity, resulting in better blood sugar and other positive effects such as weight loss.<\/p>\n A pilot study of a small number of patients with obesity and type 2 diabetes, published in the\u00a0World Journal of Diabetes<\/em>\u00a0found that intermittent fasting improves key outcomes including body weight, fasting glucose and post meals variability of blood sugar. [2]<\/a><\/p>\n Next: Fasting and Human Growth Hormones<\/strong><\/p>\n <\/p>\n Human Growth Hormone (HGH) is naturally produced by the pituitary gland in the brain. It is considered one of the stress hormones, and helps increase muscle mass and strength, which can help improve your endurance. Our body produces less IGF-1 (insulin-like growth factor 1) while fasting. IGF-1 has been implicated as a hormone that helps cancer proliferate throughout the body.<\/p>\n Reduced IGF-1 production may, therefore, decrease your odds of intractable tumor growth and spread.[3]<\/a> High insulin and IGF-1 are associated with aging, so helping insulin sensitivity and reduced IGF-1 may result in slowing of the aging process. (see below).<\/p>\n Next: Fasting Normalizes Ghrelin Levels<\/strong><\/p>\n <\/p>\n Ghrelin is also known as the hunger hormone, because it is the hormone secreted by the stomach that tells us we are hungry. Fasting increases ghrelin production, which means we will feel hungrier. That may be a bad thing. But, as we continue to fast, it normalizes ghrelin levels. This means we won\u2019t feel as hungry at the time of our meals.<\/p>\n Therefore, so many of us struggle in the first few days of Ramadan, and then we adapt to it and feel less hunger.<\/p>\n Next: Fasting and the Aging Process<\/strong><\/p>\n <\/p>\n Preliminary studies in rats seem to link intermittent fasting with increased longevity. This is yet to be confirmed in humans, but the results are promising and may have to do with lowering of cholesterol and its effects on free radicals (see below) as well as its effects on insulin resistance and IGF-1 as noted in earlier slides.<\/p>\n Next: Inflammation<\/strong><\/p>\n <\/p>\n Inflammation has many causes, but an unhealthy diet is a consistent source of free radicals. The foods that are consider pro-inflammatory, include refined sugar, refined carbs, alcohol, meat, dairy and fried or charred foods. Metabolic reactions also generate free radicals like superoxides and hydrogen peroxide that promote inflammation and make the cells age faster.<\/p>\n Studies show that fasting can reduce oxidative damage and inflammation in the body, resulting in slowing of aging process and providing defense against many diseases.<\/p>\n Next: Fasting and Cancer<\/strong><\/p>\n <\/p>\n Due to its protective effects, such as reduced inflammation, reduction in free radicals and improved insulin sensitivity, fasting may help prevent cancer. Animal studies indicate as such, but human studies need to be conducted to prove it. Fasting has also been shown to help reduce the side effects of chemotherapy.<\/p>\n Next: Fasting and Alzheimer\u2019s and Parkinson\u2019s Disease<\/strong><\/p>\n <\/p>\n Mark Mattson, senior investigator for the National Institute on Aging, which is part of the National Institutes of Health (NIH) and a professor of neuroscience at the Johns Hopkins School of Medicine, has conducted many studies on fasting in animals and humans. According to his other\u2019s research, fasting several days a week might help your brain fight off neurodegenerative diseases like Alzheimer\u2019s and Parkinson\u2019s while at the same time improving memory and mood.[4]<\/a><\/p>\n Next: It Makes You Feel Good.<\/strong><\/p>\n <\/p>\n Wonder why you feel so good during Ramadan? Of course, it has a lot to do with you being on a spiritual high, but the biochemical basis may be because fasting causes our natural endorphins to kick in. Endorphins are associated with feeling of euphoria and help boosts our immunity.<\/p>\n In 1994 the first International Congress on \u201cHealth and Ramadan\u201d, held in Casablanca, entered 50 extensive studies on the medical ethics of fasting. While improvement in many medical conditions was noted; however, fasting did not worsen any patients\u2019 health or their baseline medical condition.<\/p>\n Next: Tips for Healthy Ramadan (and in General) Fasting<\/strong><\/p>\n <\/p>\n \u00a0<\/strong>Risks of fasting-Watch out for:<\/strong><\/p>\n \u00a0<\/strong>During Ramadan, avoid:<\/strong><\/p>\n \u00a0<\/strong>Do consume:<\/strong><\/p>\n Special precautions:<\/strong><\/p>\n [1]<\/a> https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26374764<\/p>\n [2]<\/a> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5394735\/<\/p>\n [3]<\/a> https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556503001694<\/p>\n<\/a>1. Weight Loss, and Cholesterol and Glucose Reduction<\/strong><\/h3>\n
<\/a>2. Fasting <\/strong>N<\/strong>ormalizes <\/strong>I<\/strong>nsulin <\/strong>S<\/strong>ensitivity<\/strong><\/h3>\n
<\/a>3. Fasting <\/strong>P<\/strong>romotes Human Growth Hormone<\/strong><\/h3>\n
<\/a>4. Fasting can <\/strong>N<\/strong>ormalize Ghrelin <\/strong>L<\/strong>evels<\/strong><\/h3>\n
<\/a>5. Fasting <\/strong>M<\/strong>ay <\/strong>S<\/strong>low <\/strong>D<\/strong>own the <\/strong>A<\/strong>ging <\/strong>P<\/strong>rocess.\u00a0<\/strong><\/h3>\n
<\/a>6. Fasting Decreases Inflammation<\/h3>\n
<\/a>7. Fasting may prevent cancer and help the side effects of chemotherapy.<\/strong><\/h3>\n
<\/a>8. Fasting may help fight Alzheimer\u2019s and Parkinson\u2019s disease<\/strong><\/h3>\n
<\/a>9. Fasting Can Help You Feel Good<\/strong><\/h3>\n
<\/a>Healthy Tips for Fasting in Ramadan and Throughout the Year<\/strong><\/h3>\n
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