by Dr Nisar Farhad
Dr Michael Mosley, in his book The Fast Diet, asserts that “there is nothing else you can do to your body that is as powerful as fasting.” Yet, the benefits of fasting can only be fully realised if accompanied by a balanced and nutritious diet.
Ramadan, the holiest month in the Islamic calendar, begins with the sighting of the new crescent moon. Its dates shift each year, as the Islamic lunar calendar follows the phases of the moon. The name Ramadan traces its origins to the Arabic root “R-M-Ḍ (ر-م-ض)” meaning scorching heat, a reflection of its place in the ancient Arab calendar.
In AD 610, the angel Gabriel appeared to Prophet Muhammad (peace be upon him) and revealed to him the Holy Quran. This momentous event, known as Lailat-ul-Qadr—the Night of Power—occurred during Ramadan, as mentioned in the Quran:
“Surely, We have revealed to you the Grand Night, and what will make you comprehend what the Grand Night is? The Grand Night is better than a thousand months. The Angels and the Spirit descend in it by the permission of their Lord for every affair. Peace! It is till the break of the morning.”
(The Holy Qur’an 97:5)
According to Hadith, Lailat-ul-Qadr falls on one of the odd nights in the last ten days of Ramadan, potentially on the 21st, 23rd, 25th, 27th, or 29th night. The Prophet Muhammad (PBUH) urged his followers to seek it in these final nights, particularly the odd-numbered ones. Hazrat Ayesha narrated that the Prophet (PBUH) advised reciting a special supplication on Lailat-ul-Qadr:”O Allah! Indeed You are the Forgiver. You love to forgive, forgive me!”
Muslims fast throughout Ramadan to honour the revelation of the Quran. From sunrise to sunset, fasting is obligatory for all except those who are ill, pregnant, travelling, or menstruating. Experiencing hunger and thirst firsthand fosters empathy for those who struggle with scarcity daily. It cultivates a spirit of charity, reinforcing generosity and goodwill among believers.
The essence of fasting lies in cultivating Taqwa—self-restraint—as emphasised in the Quran and Hadith. The Quran proclaims:
”O ye who believe! Fasting is prescribed to you as it was prescribed to those before you, that ye may learn self-restraint (Taqwa).”
(Quran 2:183)
In a well-known hadith, Prophet Muhammad (PBUH) conveyed the divine significance of fasting. He narrated that Allah, the Almighty, declares: ”All actions of a person are for himself, except his fasting, which is exclusively for Me, and I shall grant its recompense. The fast is a shield against vice and the fire of Hell. Therefore, when any of you is fasting, he should refrain from loose talk and avoid verbosity and noisy disputes.”
(Bukhari and Muslim)
Ramadan described as a month of blessings, is a time when prayer, fasting, and charity—three of the five pillars of Islam—converge to elevate the soul. The rewards for these acts are boundless, as promised by Allah. The Prophet (PBUH) further stated: ”Whoever establishes prayers during the nights of Ramadan faithfully, out of sincere faith and in hope of Allah’s rewards (not for ostentation), all his past sins will be forgiven.”
(Bukhari)
Beyond its profound spiritual significance, fasting during Ramadan offers numerous medical benefits. The 12 to 14 hours of abstinence from food and drink serve as a form of intermittent fasting, providing an opportunity to reset the digestive system, boost metabolism, and promote overall well-being.
Fasting aids in weight management by compelling the body to utilise stored fat for energy, leading to gradual weight loss. It also enhances insulin sensitivity, a crucial factor for individuals with type 2 diabetes or those at risk. By lowering blood sugar levels and improving the body’s ability to use insulin efficiently, fasting contributes to better glucose regulation and a reduced risk of diabetes.
The cardiovascular benefits of fasting are well-documented. It helps mitigate risk factors for heart disease, including high blood pressure, excess weight, and endothelial dysfunction. In healthy individuals, it plays a preventive role, assisting in maintaining optimal levels of blood pressure, LDL cholesterol, and triglycerides.
At the cellular level, fasting triggers autophagy, a natural process of cellular repair and renewal. This mechanism eliminates damaged cells and proteins, promoting overall health and potentially increasing longevity while lowering the risk of age-related diseases. Emerging research also suggests that fasting supports brain function by boosting memory and enhancing the production of the brain-derived neurotrophic factor (BDNF), a protein essential for brain health and plasticity. This may contribute to a reduced risk of neurodegenerative disorders such as Alzheimer’s.
Hormonal balance is another advantage of fasting. It regulates insulin, ghrelin—the hunger hormone—and leptin, which signals satiety. This equilibrium aids in appetite control, curbing cravings, and making it easier to maintain a healthy weight. Additionally, fasting stimulates metabolism by compelling the body to utilise stored fat, leading to more efficient calorie burning and increased energy levels.
Inflammation, a precursor to numerous chronic illnesses, including autoimmune diseases, heart disease, and cancer, can also be alleviated through fasting. Studies indicate that fasting reduces inflammatory markers, thereby lowering the likelihood of developing these conditions. Furthermore, fasting benefits gut health by allowing the digestive system to rest, promoting the growth of beneficial gut bacteria, and strengthening the immune system.
The body’s natural detoxification processes also receive a boost during fasting. With a reduced digestive workload, the liver can focus on eliminating toxins and harmful substances more efficiently. Beyond its physical benefits, fasting fosters emotional and mental well-being. Many individuals report heightened mental clarity, improved mood, and a profound sense of discipline and self-control, which can be deeply empowering.
The act of breaking the fast during Ramadan traditionally begins with three dates, a practice rooted in spiritual significance yet offering numerous health benefits. Dates are rich in fibre, aiding digestion throughout the month, and are packed with essential nutrients such as potassium, magnesium, and vitamin B, making them one of the healthiest fruits available. These physical benefits, however, are merely a complement to the profound spiritual rewards of fasting.
Dr Michael Mosley, in his book The Fast Diet, asserts that “there is nothing else you can do to your body that is as powerful as fasting.” Yet, the benefits of fasting can only be fully realised if accompanied by a balanced and nutritious diet. Overindulgence in rich, oily foods during Iftar not only makes fasting more challenging but can also lead to weight gain, elevated cholesterol, and unhealthy dietary habits. A mindful approach to nourishment ensures that fasting remains a source of physical renewal rather than a strain on the body.
Ultimately, the essence of this sacred month lies in seeking forgiveness for past transgressions, rediscovering the true purpose of existence, and lifting the veil of heedlessness from the heart. It is a time to cultivate a resolute determination to abandon sin, embrace accountability before Allah, and nurture a deep awareness of the Hereafter—a state of being known as Taqwa.
(The writer is a lecturer in chemistry at the School Education Department, Jammu and Kashmir. Ideas are personal.)
