Today heralds the Muslim Holy month of Ramadan. The Christian fasting season of Lent is also at hand, while members of several Pentecostal churches such as the RCCG are already into their self-declared year 2025 100-day fast.
Other faiths also fast, e.g. Yom Kippur in Judaism, and Ekadashi in Hinduism. The guidelines and duration of fasting vary among different faiths and traditions.
Aside from the spiritual advantages, fasting also has extensive health benefits.
Fasting is the voluntary abstention from all or some kinds of food and drink for a specific period.
It is practiced for various reasons, including religious, spiritual, health, and lifestyle purposes. There are different types of fasting, each with its own approach and guidelines.
There are different types of fasting such as “Intermittent Fasting” which involves cycling between periods of eating and fasting.
Popular methods include the 16/ 8 method (fasting for 16 hours and eating within an 8-hour window) and the 5: 2 method (eating normally for 5 days and consuming a limited number of calories on 2 non-consecutive days).
“Water Fasting” involves consuming only water for a set period, often ranging from 24 hours to several days.
Fasting can also be “Fasting” in which case there is a self-imposed restriction against certain types of foods or limitations in the amount of the food consumed.
An example is the Daniel Fast, where followers eat only fruits, vegetables, and whole grains, avoiding meat, dairy, and processed foods.
There is also “Juice Fasting” where the person consumes only fruit and vegetable juices for a set period. This type of fasting is often used for detoxification.
Fasting is usually done for a few days and weeks.
“Extended Fasting” involves abstaining from food for an extended period, typically lasting several days to weeks. It is usually done under medical supervision.
Fasting should be tailored to fit individual needs and goals.
It is a veritable and versatile practice with numerous potential health benefits.
The following is a comprehensive list of known health benefits of fasting.
- Blood Sugar Control: Fasting helps improve blood sugar control by reducing insulin resistance, aiding in the management of diabetes and reducing the risk of developing Type 2 diabetes mellitus.
- Reduced Inflammation: Fasting can lower inflammation markers in the body, reducing the risk of chronic inflammatory diseases such as heart disease, cancer, and rheumatoid arthritis.
- Weight Loss: Fasting supports weight loss by reducing calorie intake and boosting metabolism, enabling the body to burn fat stores for energy.
It also influences hunger hormones to increase feelings of fullness. - Hormonal Balance: Fasting helps balance hormones, including those related to appetite, stress, and metabolism, contributing to overall health and well-being.
- Growth Hormone Secretion: Fasting increases the secretion of human growth hormone (HGH), which supports growth, muscle strength, and weight management.
- Heart Health: Fasting improves heart health by reducing risk factors such as high blood pressure, cholesterol levels, and triglycerides, decreasing the risk of heart disease.
- Brain Function: Fasting enhances brain function by promoting the production of brain-derived neurotrophic factor (BDNF), which supports brain health. It also reduces oxidative stress and inflammation, linked to neurodegenerative diseases.
- Cancer Prevention: Fasting may help prevent cancer by reducing inflammation and improving the body’s ability to repair damaged cells.
- Longevity: Fasting promotes cellular repair processes and reduces the risk of age-related diseases, potentially extending lifespan.
- Improved Digestion: Fasting gives the digestive system a break, improving its function and alleviating symptoms of indigestion, bloating, and other gastrointestinal issues.
- Enhanced Detoxification: Fasting encourages the elimination of toxins stored in fat cells, aiding the body’s natural detoxification processes, resulting in clearer skin and improved liver function.
- Immune System Regeneration: Fasting assists the regeneration of the immune system by promoting the production of new white blood cells, leading to a stronger immune response.
- Autophagy: Fasting triggers autophagy, a process where the body cleans out damaged cells and regenerates new ones, maintaining cellular health and preventing diseases.
- Mental Clarity and Focus: Fasting improves mental clarity and focus due to the increased production of ketones, an efficient energy source for the brain.
- Reduced Risk of Metabolic Syndrome: Fasting reduces the risk of metabolic syndrome by improving factors such as waist circumference, blood pressure, and triglyceride levels, which increase the risk of heart disease, stroke, and diabetes.
- Emotional and Psychological Benefits: Fasting promotes mindfulness, discipline, and self-control, providing a sense of accomplishment and boosting mental well-being.
- Improved Skin Health: Fasting can improve skin health by allowing the body to cleanse itself of toxins, leading to clearer and healthier skin.
- Enhanced Sleep Quality: Fasting can improve sleep quality by regulating sleep-related hormones and promoting a more consistent sleep schedule.
- Boosted Energy Levels: Fasting can increase energy levels by improving metabolic efficiency and reducing the energy expenditure on digestion.
- Reduced Oxidative Stress: Fasting reduces oxidative stress, which is linked to ageing and various chronic diseases, by enhancing the body’s antioxidant defences.
These benefits illustrate the wide-ranging impact of fasting on both physical and mental health.
Fasting can, however, have several adverse effects, especially if not done properly. Some potential adverse effects include:
Hunger and Cravings, especially in the initial days, Headaches and Light-headedness, particularly during the first few days of fasting as the body adjusts.
Others include Fatigue and Low Energy and various “Digestive Issues” such as constipation, bloating, foul breath, and belching.
Some may have mood changes with episodes of irritability, anxiety, and mood swings. Not drinking enough fluids during fasting can lead to dehydration, causing headaches, dizziness, and fatigue.
Prolonged fasting without proper planning can result in deficiencies of essential nutrients. Some people may experience insomnia or disrupted sleep patterns during fasting.
It is best to consider health precautions before fasting, especially for prolonged periods. To this end, consult your healthcare provider.
It may be best to “Ease Into It” i.e. gradually reduce food intake over several days or weeks before starting a fast to help your body adjust rather than embarking on “heavy preloads”!
It is important to stay hydrated, so people are encouraged to drink plenty of water throughout the fasting period to prevent dehydration.
Endeavour to plan your meals to ensure balanced and nutrient-dense to avoid deficiencies.
Monitor your health by keeping track of any adverse symptoms and seek medical advice if necessary.
Try avoiding strenuous activities during fasting periods to conserve energy and learn to “listen to your body” by paying attention to your body’s signals and vitals as you may need to stop fasting if you experience severe discomfort or health issues.
And lastly, if you are on medication, consult your healthcare provider on how to manage your medication during fasting.
By taking these precautions, you can minimize the risks associated with fasting and ensure a safer and more beneficial experience.
May all persons currently embarking on one form of fasting or the other keep safe and reap the rewards of their exercise.
I use this opportunity to wish our Muslim community a fruitful Ramadan.
Professor John A.O. Okeniyi,
Chief Medical Director, OAUTHC, Ile-Ife.
