BY: G M MIR NADIM
The science methods & benefits of fast when it comes to
ideas around living a healthy lifestyle, good motivation &
adequate exercise are often core pillars. While this is certainly
true, there is more we can consider regarding our relationship
with food & healthy living.
Fasting is the willing abstinence or reduction from some or
all food, drink or both, for a period of time. Although sometimes
viewed as unhealthy, depriving or reserved for religious
reasons. Short term fasting can offer excellent health benefits.
As research grows in this area of health, fasting is becoming
more widely accepted as a legitimate means of managing
weight & preventing disease. At the same time, it is important
that fasting is done in proper & healthy way.
A large body of evidence now supports the benefits of
fasting. Essentially, fasting cleanses our body of toxins and
forces cells into processes that are not usually stimulated when
a steady stream of fuel from food is always present.
When we fast, the body does not have its usual access to
glucose, forcing the cells to resort to other means and materials
to produce energy. As a result, the body begins
gluconeogenesis, a natural process of producing its own sugar.
The liver helps by converting non-carbohydrate materials like
lactate, amino acids and fats into glucose energy. Because our
bodies conserve energy during fasting, our basal metabolic rate
(the amount of energy our bodies burn while resting) becomes
more efficient thereby lowering our heart rate and blood
pressure.
Ketosis, another process that occurs later into the fast
cycle, happens when the body burns stored fat as its primary
power source. This is the ideal mode for weight loss &
balancing blood sugar levels.
Fasting puts the body under mild stress, which makes our
cells adapt by enhancing their ability to cope. In other words,
they become strong. This process is similar to what happens
when we stress our muscles & cardio-vascular system during
exercise. As with exercise, our body can only grow stronger
during these processes when there is adequate time to rest &
recover. That is why short term fasting is recommended by
eminent experts.
As far as Islamic & divine law about fasting is concerned,
Ramadhan, the holy month of fasting is special time for
reflection, self-improvement, kindness & spirituality and fasting
is one of the key pillars of Islam, with those observing
Ramadhan fasting from dawn to dusk.
Fasting regulates ‘bad’ cholesterol. Many people aim
to lose some weight by fasting. However, a recent study
found that fasting also affects the lipid profile. This results
in reduced blood cholesterol, which can keep heart
attacks, strokes and other diseases at bay.
Observing Ramadhan & fasting gives your lifestyle and
digestive system a positive U-turn. As your body gets used to
eating less, your digestive system gets a chance to rest and
your stomach gradually shrinks in size. This reduces your
appetite and the results can last longer than many trend diets.
Fasting not only uses your fat reserves, but also cleanses
your body of harmful toxins that might be present in fat
deposits. With the digestive system on a month long overhaul,
your body naturally detoxifies, giving you the opportunity to
continue a healthier lifestyle beyond Ramadhan.
Fasting can be a method of ‘supercharging’ the brain,
increases growth and development of new brain cells in turn
sharpening responses to information in the world around us.
Studies also show that fasting can also make the brain more
resilient to stress, more adaptable to change & can improve
mood, memory & even learning capacity.
Along with the natural benefits of Ramadhan, it is
important that you embrace healthy practices yourself.
Breaking your fast with 3 dates and water gives your body an
instant energy & hydration boost ahead of your main meal.
Light soup is a great choice to start your main Iftar meal as it
helps you hydrate.
Take it easy with the amount of heavy creamy and fried
foods, as well as salty & sugary dishes. Consider opting for fish
& leaner cuts of meat, wholegrain or brown rice and pasta as
well as remembering to include your greens. Take your time
while eating, and keeping an eye on portion control will also
help aid digestion and prevent weight gain.
Like breakfast, Suhoor should be the most important meal
of your day. Balance your Suhoor with nutrient-rich food like
Oatmeal, cheese, fruits & vegetables. Remember to drink
plenty water, milk, fresh juices rather than tea & coffee will keep
you hydrated during fasting hours.
A little dehydration is natural, and this can lead to slight
headaches & lack of concentration. However, you can help
keep yourself hydrated by drinking plenty of fluids in the Iftar-
Suhoor hours. Opt to drink water frequently or take light tea
without milk or sugar, you can add lemon slices or fresh mint to
help detox & aid digestion.
Fasting & dehydration can naturally cause you to feel
lethargic & make your Ramadhan days sedentary. However,
with proper fluid intake you should also try to exercise in
moderate amounts. Remaining active helps reduce fatigue,
gives your body the strength to lose weight if needed.
Ramadhan is also a chance for you to ditch addiction like
smoking or sugar. Eat more green, drink more
