Ramzan & Health: What Science Says About Fasting
Imagine a world where your body gets the chance to reset, repair and rejuvenate—without medication, supplements or elaborate wellness regimens. This is precisely what Ramzan offers. While many perceive fasting as merely a religious obligation, science increasingly recognizes its important impact on metabolism, longevity, mental health and disease prevention.
Science did not discover fasting; it merely uncovered what was already embedded in human biology. For centuries, fasting has been practiced across civilizations, cultures and religions. Today, cutting-edge research confirms what was once faith: fasting is not just an act of devotion but a deep biological reset.
Metabolic Autophagy
One of the most remarkable scientific discoveries about fasting is the process of autophagy, a natural cellular recycling mechanism that was awarded the Nobel Prize in Medicine (2016). When deprived of external energy sources, the body doesn’t panic—it cleans house. Damaged cells, misfolded proteins and dysfunctional organelles are broken down and repurposed. Studies have shown that it has a role in preventing degenerative diseases such as Alzheimer’s, Parkinson’s and even cancer. Scientists have compared fasting to “a reset button for cellular health,” enhancing longevity and reducing age-related diseases.
Liver Health
The liver is the body’s detox factory, processing everything we consume—from fats and proteins to medicines and toxins. Under normal conditions, it works relentlessly, metabolizing glucose, breaking down cholesterol and neutralizing harmful substances. But during prolonged fasting, the liver shifts gears:
a. It switches from glucose metabolism to ketogenesis, burning stored fats for energy, which helps in weight loss and improves insulin sensitivity.
b. Liver enzymes are recalibrated, reducing fatty liver deposits and preventing metabolic syndrome.
c. Blood lipid profiles improve, reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol.
This metabolic shift not only promotes weight regulation but also reduces the risk of Type 2 diabetes and cardiovascular diseases. In essence, fasting gives the liver a much-needed vacation, making it function more efficiently when normal eating resumes.
Intestinal Healing and Microbiome Reset
The gut is often referred to as the “second brain,” and for good reason. It houses trillions of microbes that dictate everything from digestion to immunity and even mental health. However, erratic eating patterns, processed foods, and excessive snacking disrupt the gut flora, leading to bloating, inflammation, and weakened immunity.
Fasting provides the gut with a critical repair period:
a. The production of gut stem cells increases, regenerating the intestinal lining.
b. Harmful gut bacteria are eliminated, allowing beneficial microbes to flourish.
c. Inflammatory markers like C-reactive protein (CRP) significantly decrease, reducing the risk of chronic digestive disorders like IBS and Crohn’s disease.
In simpler terms, fasting functions like a “reset button” for gut health, improving digestion and reducing gastrointestinal stress.
Cognitive Benefits and Mental Clarity
The brain is an energy-intensive organ, consuming about 20% of the body's total energy. When we fast, the body enters a state of mild stress, which paradoxically benefits the brain. Research shows that fasting increases levels of brain-derived neurotrophic factor (BDNF)—a protein essential for learning, memory, and neuroplasticity.
Additionally, fasting has been linked to:
a. Increased production of new neurons (neurogenesis).
b. Reduction in neuroinflammation, lowering the risk of Alzheimer’s and dementia.
c. Enhanced focus and cognitive sharpness due to stabilized blood sugar levels and ketone production.
This explains why many people experience heightened mental clarity during fasting, proving that hunger does not weaken the mind—it sharpens it.
Who Can Fast, and Who Should Not?
While fasting has remarkable health benefits, it is not suitable for everyone. Islam itself grants exemptions for those who may suffer adverse effects. Medically, fasting should be approached with caution in the following cases:
Safe to Fast:
a. Healthy individuals with stable metabolic health.
b. Individuals with stable chronic diseases (under medical guidance)
c. Overweight individuals aiming for controlled weight loss.
d. Those with mild insulin resistance but not on intensive medications.
- People with controlled diabetes, monitored closely
Should Avoid or Modify Fasting
a. Diabetics on high doses of insulin or sulfonylureas (risk of hypoglycemia).
b. Pregnant and lactating women, as nutritional needs are high.
c. Patients with severe heart or kidney diseases requiring strict fluid balance.
d. Those with a history of eating disorders.
- Diabetics with uncontrolled sugar levels
- Elderly with frailty or chronic diseases
- Patients on essential medications requiring frequent intake
Note: With proper medical guidance, even some diabetics and hypertensive patients can fast safely. For individuals with pre-existing conditions, Suhoor (pre-dawn meal) and Iftar (evening meal) should be adjusted under medical supervision.
Diabetic-Friendly Ramadan Recipes for a Nourishing and Balanced Fast
Fasting and diabetes may seem incompatible, but research suggests otherwise. There is emerging research including Diabetes Remission Clinical Trial showing that controlled fasting can significantly improve insulin sensitivity and even lead to diabetes reversal in some cases. However, diabetics must carefully structure their meals. Below are the estimated calorie counts and portion sizes, based on standard serving sizes. Adjustments may be necessary depending on specific brands and preparation methods.
Traditional Kashmiri Delights with a Healthy Twist
1. Kashmiri Dum Aloo (Diabetic-Friendly)
Portion Size: 1 serving (200g) | Calories: ~150-200 kcal
a. Baby potatoes (100g) – ~70 kcal
b. Mustard oil (1 tsp) – ~45 kcal
c. Yogurt (2 tbsp) – ~20 kcal
d. Spices and herbs – ~10 kcal
2. Kashmiri Saag (Collard Greens Curry)
Portion Size: 1 serving (150g) | Calories: ~80-100 kcal
a. Collard greens (100g) – ~30 kcal
b. Mustard oil (1 tsp) – ~45 kcal
c. Garlic, green chilies, and spices – ~10 kcal
3. Rogan Josh (Diabetic-Friendly Version)
Portion Size: 1 serving (200g) | Calories: ~250-300 kcal
a. Lean lamb or chicken (100g) – ~150-200 kcal
b. Mustard oil (1 tsp) – ~45 kcal
c. Yogurt (2 tbsp) – ~20 kcal
d. Spices and herbs – ~10 kcal
4. Kashmiri Rajma (Kidney Bean Curry)
Portion Size: 1 serving (200g) | Calories: ~200-250 kcal
a. Kidney beans (100g, cooked) – ~120 kcal
b. Mustard oil (1 tsp) – ~45 kcal
c. Tomatoes, onions, and spices – ~30 kcal
5. Kashmiri Phirni (Diabetic-Friendly Dessert)
Portion Size: 1 small bowl (100g) | Calories: ~120-150 kcal
a. Almond milk (100ml) – ~30 kcal
b. Ground rice (2 tbsp) – ~50 kcal
c. Saffron, cardamom, sugar-free sweetener – ~10 kcal
d. Almond slivers (for garnish) – ~20 kcal
6. Kashmiri Nadru Yakhni (Lotus Stem in Yogurt Gravy)
Portion Size: 1 serving (200g) | Calories: ~150-200 kcal
a. Lotus stem (100g) – ~50 kcal
b. Yogurt (3 tbsp) – ~30 kcal
c. Mustard oil (1 tsp) – ~45 kcal
d. Spices and herbs – ~10 kcal
Protein-Packed and Fiber-Rich Choices
7. Kashmiri-Style Grilled Fish
Portion Size: 150g fish + 100g vegetables | Calories: ~250-300 kcal
a. Fish fillets (salmon/trout)
b. Mustard oil, ginger-garlic paste, Kashmiri red chili powder, turmeric, lemon juice
8. Kashmiri-Style Brinjal Curry
Portion Size: 200g | Calories: ~150-200 kcal
a. Eggplant, mustard oil, onions, tomatoes, ginger-garlic paste, fennel, cumin, coriander
9. Spinach and Chickpea Stir-Fry
Portion Size: 200g | Calories: ~180-220 kcal
a. Spinach, chickpeas, olive oil, garlic, cumin, lemon juice
10. Kashmiri-Style Paneer Tikka
Portion Size: 150g | Calories: ~200-250 kcal
a. Paneer (cottage cheese), bell peppers, onions, mustard oil, ginger-garlic paste, Kashmiri spices
11. Kashmiri-Style Chicken Yakhni
Portion Size: 200g | Calories: ~250-300 kcal
a. Chicken, yogurt, mustard oil, fennel seeds, ginger, garlic
12. Kashmiri-Style Moong Dal (Green Gram Curry)
Portion Size: 200g | Calories: ~150-200 kcal
a. Moong dal, mustard oil, ginger, garlic, turmeric, cumin
Refreshing and Nutrient-Dense Options
13. Fruit Chaat (Diabetic-Friendly)
Portion Size: 150g | Calories: ~100-150 kcal
a. Apples, pears, guava, pomegranate seeds, lemon juice, chaat masala
14. Kashmiri-Style Gourd (Lauki) Curry
Portion Size: 200g | Calories: ~120-150 kcal
a. Bottle gourd, mustard oil, cumin, ginger, yogurt
15. Kashmiri-Style Pumpkin Curry
Portion Size: 200g | Calories: ~150-200 kcal
a. Pumpkin, mustard oil, ginger, garlic, Kashmiri spices
16. Kashmiri-Style Apple and Walnut Salad
Portion Size: 150g | Calories: ~150-200 kcal
a. Apples, walnuts, lettuce, olive oil, lemon juice
What to Eat and Avoid During Sehri & Iftar (Kashmiri Style)
Fasting during Ramadan is not just about abstaining from food; it’s about nourishing the body with the right nutrients at the right time. In Kashmir, traditional foods like dates, basil seed milk, Phirni, fruits, rice and roti play a significant role in Suhoor (Sehri) and Iftar. However, what we choose to eat directly impacts our energy levels, hydration, and overall health.
What to Eat at Sehri
- Complex Carbohydrates – Whole wheat roti, brown/white rice, oats (for slow energy release).
- Healthy Fats – Nuts, seeds and a drizzle of olive oil to keep you full longer.
Proteins – Eggs, yogurt, lean meats (chicken, fish) for muscle preservation. - Hydration – Water, herbal tea
What to Avoid:
- Salty Foods – Pickles, processed foods (increase thirst).
- Sugary Cereals & White Bread – Cause sugar spikes and crashes.
- Caffeinated Drinks – Tea, coffee (cause dehydration and frequent urination).
What to Eat at Iftar
- Dates & Water – A natural energy booster and hydrator
- Basil seed & milk
- Fruits & Fiber – Apples, pears, and bananas to sustain energy.
- Soups & Light Starters – Lentil soup, bone broth to restore electrolytes.
- Proteins & Vegetables – Grilled fish, lean meats, legumes, and greens for muscle repair.
- Traditional Delights in Moderation – Phirni (using almond milk and sugar substitutes).
- Healthy Fats – Olive oil, nuts, and seeds for sustained energy.
What to Avoid:
- Deep-Fried Snacks – Pakoras, samosas, fried meats (cause bloating and sluggishness).
- Sugary Desserts & Drinks – Traditional sweets (increase sugar spikes and fatigue).
- Overeating – Leads to discomfort and slows metabolism.
Essential Tips for a Healthy Ramadan
Prioritize Hydration – Drink ample water between Iftar and Suhoor to prevent dehydration.
Balanced Nutrition – Include protein, fiber, and healthy fats in every meal for sustained energy.
Smart Cooking Choices – Opt for grilled, baked, or steamed dishes instead of fried foods.
Monitor Blood Sugar – Regular checks are essential, especially for diabetics on medication.
Portion Control – Stick to recommended serving sizes to avoid overeating and discomfort.
Calorie Awareness – More oil, larger servings, or extra ingredients can significantly increase calorie intake.
Diabetic-Friendly Alternatives – Use sugar-free sweeteners, lean meats, and minimal oil to maintain flavor without spiking blood sugar.
Eat Mindfully – Avoid overeating to prevent bloating and sluggishness.
Stay Active – Engage in light post-Iftar walks or gentle stretching for better digestion.
Prioritize Sleep – Quality rest is crucial for metabolism, digestion, and overall well-being.
Limit Caffeine – Excess tea or coffee can lead to dehydration and disrupt sleep.
Listen to Your Body – If you feel weak, dizzy, or unwell, seek medical advice immediately.
A mindful approach to fasting ensures not just spiritual fulfillment but also optimal health and vitality throughout Ramadan.
Precautions for Diabetics During Fasting & When to Break the Fast
Precautions Before and During Fasting
Consult Your Doctor – Get medical clearance before fasting, especially if on insulin or multiple medications.
Monitor Blood Sugar Regularly – Check levels before Suhoor, mid-day, before Iftar, and two hours after Iftar.
Stay Hydrated – Drink plenty of water between Iftar and Suhoor to prevent dehydration and blood sugar fluctuations.
Choose Suhoor Wisely – Opt for complex carbs (oats, whole wheat), healthy fats (nuts, avocados), and proteins (eggs, yogurt) to maintain stable sugar levels.
Avoid Sugary & Processed Foods – They cause rapid spikes and crashes in blood sugar levels.
Be Cautious with Physical Activity – Light walking is fine, but intense exercise may lead to hypoglycemia.
Adjust Medication if Needed – Work with your doctor to modify insulin or oral diabetes medications to prevent extreme highs or lows.
When to Break the Fast Immediately
Diabetics should break their fast if they experience:
Severe Hypoglycemia (Low Blood Sugar) – If blood sugar drops below 70 mg/dL (3.9 mmol/L), break the fast immediately with dates, juice or glucose tablets.
Hyperglycemia (High Blood Sugar) – If blood sugar exceeds 300 mg/dL (16.7 mmol/L), fasting should be stopped to prevent complications.
Dehydration Symptoms – Excessive thirst, dry mouth, dizziness, or dark urine indicate dehydration, requiring immediate rehydration.
Severe Weakness or Confusion – Any signs of fainting, disorientation, or heart palpitations signal the need to break the fast and seek medical help.
Fasting with diabetes requires careful planning and monitoring. Prioritize health over obligation, as Islam allows exemptions for medical conditions.
Precautions for Hypertensive Patients During Fasting
Fasting can be safe for individuals with hypertension, but proper precautions must be taken to prevent complications. Here’s what hypertensive patients should keep in mind during Ramadan:
Monitor Blood Pressure Regularly – Keep track of BP levels before Suhoor, midday, and after Iftar to ensure stability.
Stay Hydrated – Drink plenty of water between Iftar and Suhoor to prevent dehydration, which can spike blood pressure.
Limit Salt Intake – Avoid salty foods (pickles, processed snacks, canned items) as they can raise blood pressure.
Choose Heart-Healthy Foods – Consume whole grains, lean proteins, fresh fruits, and vegetables to maintain stable BP.
Avoid Caffeinated Drinks – Excess tea and coffee can dehydrate the body and increase blood pressure fluctuations.
Take Prescribed Medications – Do not skip BP medications; consult a doctor about adjusting doses for fasting.
Avoid Heavy or Fried Foods – Oily and fried foods can contribute to weight gain and higher BP levels.
Engage in Light Physical Activity – Post-Iftar walks or gentle stretching can improve circulation and heart health.
When Should a Hypertensive Patient Break the Fast?
Fasting should be stopped immediately if any of the following occur:
Severe Headache, Dizziness, or Blurred Vision – Signs of dangerously high or low BP.
BP Exceeds 180/110 mmHg – A hypertensive emergency that requires immediate medical attention.
Chest Pain or Shortness of Breath – May indicate a cardiac issue and should not be ignored.
Severe Weakness or Fainting – A sign of low BP or dehydration that needs urgent hydration and rest.
Always consult your doctor before fasting to ensure it is safe based on your individual condition and medication regimen.
By: Dr Zubair Saleem
