There are many benefits of fasting. According to several studies, fasting can help you live a longer life, manage your weight, feel happier and more focused, have more energy, and sleep better.  Here are only a handful of the many advantages of fasting during Ramadan. 

Benefits of fasting

Fasting is the practice of avoiding food and liquids for a certain amount of time, typically by religious doctrine.  Muslims observe a time of fasting from dawn to sunset throughout the month of Ramadan.  

Spiritual gains and physical benefits, including improved empathy, self-control and patience, digestive system rest, weight control, and metabolic regulation, are some benefits of fasting.  Additionally, it promotes social cohesiveness and fortifies sentiments of solidarity.

From a spiritual standpoint, fasting can help someone focus on spiritual principles and enhance their inner serenity and spiritual depth.  People should, however, consider their medical circumstances and take the necessary measures before fasting.

Some possible advantages of intermittent fasting are listed and explained in this article.

• Reduces insulin resistance to support blood sugar regulation

One of the benefits of fasting is that it reduces insulin resistance to support blood sugar regulation. Fasting may assist those who are at risk of developing diabetes by improving blood sugar management, according to many studies.

Intermittent fasting three days a week can lower the risk of type 2 diabetes by improving insulin sensitivity, according to a 2023 research study including 209 participants.

Your body can become more sensitive to insulin and move glucose from your circulation to your cells more effectively if you reduce insulin resistance.

When combined with fasting’s possible blood sugar-lowering benefits, this may help maintain stable blood sugar levels and avoid spikes and crashes.

Intermittent fasting and time-restricted food may lower risk factors linked to metabolic syndrome, a set of five risk factors that raise the risk of type 2 diabetes, heart disease, and stroke, according to a 2022 review of studies.

Still, further research is required to examine the effects of calorie restriction and fasting.

• Loss of weight One of the benefits of fasting

According to the majority of recent studies, intermittent fasting could be a useful weight-loss technique.  Intermittent fasting may be simpler for some people to sustain over the long term, but it is unlikely to be more advantageous than conventional calorie restriction.

A 2017 study examined the effects of a standard calorie-restricted diet and intermittent fasting on weight loss over one year.  For weight loss, both types of diets were equally successful.  Other health indicators, including heart rate and blood pressure, did not significantly differ between the two groups.

Read More: The end of Ramadan

• Enhances Brain Activity 

Numerous benefits of fasting for the brain have also been demonstrated, including increased levels of nerve growth factor (NGF).  This protein aids in controlling the survival, development, upkeep, and proliferation of neurons.  In both the central and peripheral nervous systems, NGF is necessary for the development and proper operation of neurons.

Brain-derived neurotrophic factor (BDNF), a protein that promotes the creation of new brain cells and helps maintain the life of existing ones, is also expressed more when people fast.  An elevated risk of Alzheimer’s disease has been linked to low levels of BDNF. 

• Benefits of fasting: Better heart health

Intermittent fasting has also been linked to improvements in cardiovascular health, according to research.

According to a 2016 assessment, intermittent fasting may cause both people and animals to have a decline in the following:

•  Blood pressure readings
•  heart rate
•  cholesterol
•  Triglycerides

One kind of blood fat associated with heart disease is triglycerides.

• Fasting may prevent neurodegenerative diseases and improve brain function.

Fasting may have a significant impact on brain health, according to several studies, even though most of the study is done on animals.

According to 2018 animal research, fasting may preserve brain health and promote the production of nerve cells that support improved cognitive performance.

Fasting may also help prevent neurological diseases since it may reduce inflammation.

Specifically, research on animals indicates that fasting may help prevent and treat diseases like Parkinson’s and Alzheimer’s disease.

To assess how fasting affects human brain function, additional research is necessary.

• A lower chance of developing cancer

The benefits of fasting, especially Intermittent fasting, may also help lower the risk of cancer, according to research on animals.

Recent research on animals suggests that restricted diets, such as intermittent fasting, may postpone the development of cancers.  But as of right now, no research has found a connection between human cancer and intermittent fasting.

The World Health Organization (WHO) states that obesity is a risk factor for several malignancies.  This suggests that the lower cancer risk suggested by certain research may be partially due to the weight loss component of intermittent fasting.

Additionally, intermittent fasting may lower inflammation and insulin levels, two biological variables linked to cancer.

Intermittent fasting may lower the risk of cancer, according to some evidence.  However, further human study is required to substantiate this assertion.

Does Fasting Have Any Negative Effects?

Some people may have negative side effects from fasting that might be dangerous.  These outcomes, however, differ based on an individual’s general lifestyle, fasting habits, and state of health.  Here are a few possible negative effects of fasting:

• Hypoglycemia: People with diabetes are particularly susceptible to hypoglycemia when fasting, which can lead to low blood sugar.  Symptoms including lightheadedness, weakness, and fainting may result from this.
• Dehydration and thirst: During a fast, the risk of dehydration and thirst can be increased by consuming insufficient amounts of water.  Water loss should be monitored, particularly during extended fasting and in hot weather.
• Fatigue and headaches: Some people have headaches and an overall sense of exhaustion after fasting.  A reduction in the body’s energy reserves might be the cause of this.
• Stomach Discomfort: Some people may experience stomach disturbances as a result of fasting since it raises stomach acid.  Those who suffer from conditions like gastric reflux disease or stomach ulcers may be particularly affected.
• Sleep Issues: Sleep patterns can be impacted by inadequate nourishment or skipping meals during specific periods of the day when fasting.  Lack of energy and sleeplessness may result from this.
• Malnutrition: The body may not receive the vitamins and minerals it requires if sufficient and well-balanced food is not consumed during a fast.  Long-term health issues may result from this.