Fasting

We are nearing the end of the month of Ramadan, a time when Muslims across the world abstain from eating and drinking from sunrise to sunset.  Religious fasting has deep historical roots among many religions including Islam, Christianity, Jainism, and Hinduism.  In recent years, secular fasting has also gained popularity for purposes of health promotion.  In this month’s blog article I explore the spiritual and scientific perspectives on fasting, and offer some practical tips for those who wish to practice it.  

Religious Fasting

For Muslims, fasting is not just about abstaining from food and drink, it is also about intensifying cultivating God consciousness – being aware and feeling connected to God at all times, and striving to live righteously.  Surah Al-Baqarah (2:183) highlights that fasting fosters right actions of thought, speech and behaviour, which in turn can offer protection against illness.  Throughout the month of Ramadan, greater attention is given to prayer, meditation, as well as being more compassionate and giving to those in need.  

Yogic traditions, rooted in eastern religions also emphasise fasting as a means of purification, healing and spiritual awareness.  In Hinduism there is the 9 day Navarati fast and Ekadashi practiced twice per month.  Buddhists generally refrain from eating after midday to facilitate meditation practice as well as to reduce craving and attachment.  Similarly, Jainism strongly emphasises fasting as a way to burn the effects of negative actions, to reduce attachment to worldly desires, including the body, and to increase self-discipline and compassion.  Interestingly, some Jains voluntarily practice fasting to death, for purposes of spiritual purification.  

Secular Fasting

Over the last several years, fasting has become a mainstream health trend, with some social media influencers pitching it as a “cure for all diseases” to researchers claiming it can prevent many serious diseases.  The last decade has seen a proliferation of research studies on this topic.  For example, Berthelot (2021) found that Ramadan fasting improved levels of stress, depression and anxiety.  Others such as Patikorn et al (2021) found a strong association between alternate day fasting, for 1 to 2 months, and reductions in body weight and body mass index.  Similarly, Liu et al (2024) found that time restricted eating, reducing meal frequency, and consuming calories earlier in the day, are associated with moderate weight loss over 12 weeks.  

A recent systematic review carried out by Hailu et al (2024) found that long term fasting improves lipid levels, metabolic syndrome markers, insulin resistance, body weight, and inflammatory biomarkers.  The authors conclude that fasting is beneficial for reducing risk of cardiovascular disease.  Others such as Mackieh et al (2024) also found that fasting can improve cardiovascular biomarkers, which in turn is believed to reduce the risk of cardiovascular disease.  They also claim that fasting can reduce risk of cancer, autoimmune disease and even increase the lifespan!  The latter claim appears to be supported by findings that fasting facilitates autophagy – seminal research into which was carried out among mice models and yeast cells.  

Tips For Fasting 

1. Define your purpose 

Firstly, be clear about your intention for fasting – is it for religious purposes, to lose weight, or for some other perceived health gain?  Remember, that to improve your mental health, lose weight, and reduce risk of physical disease does not necessarily require fasting – a balanced and healthy lifestyle that incorporates addressing specific and general stress, eating nutritious food in moderation, and a regular exercise routine are just some examples that can help you achieve this.  

2. Plan your meals wisely 

Secondly, if you choose to fast, carefully plan the foods you will eat when you open the fast.  A recent MIIT study by Yilmaz and others (2024) found that the feeding period post fast can regenerate cells and heal intestinal injuries.  However, they also observed tumour growth among the mice models.  While it is unclear what the mechanisms were for the tumour growth  – it is advisable to try eating healthy nutritious food, in moderation and possibly gradually, to optimise health benefits.  Some suggestions include a healthy smoothie and/or a light meal of salmon, quinoa, roasted Brussel sprouts with olive oil, or greek yogurt, chia seeds and mixed berries. 

3. Consider duration and frequency

Third, research typically suggests that long term fasting, over a period of weeks to months, is optimum for health gain.  However, the review by Hailu et al (2024) found that fasting from 6am to 6pm, 3 days per week, for 6 months, was sufficient for improved physical health.  The authors of this review also observed that incorporating a regular routine of exercise alongside fasting further enhanced metabolic and inflammatory markers.  .  

Final Thoughts

Our hunter-gatherer ancestors often fasted involuntary during periods of food scarcity.  In contrast, modern societies see an overproduction of food.  There is little shortage of it in most western countries, with poultry, vegetables, fruit, savoury and sweet food being imported from across the globe.  Furthermore, there is an overabundance of cheap processed food – it sells, and it’s consumed in large quantities, despite the many public health warnings regarding its harms.  Obesity is also proliferating.  Perhaps a break from this unhealthy food culture via fasting can help break these habits of craving junk and overeating.  The evidence certainly supports fasting as an effective intervention for weight loss.  

Be mindful however, that while it is hypothesised that fasting may cure or prevent serious diseases – there is no evidence to prove this among human populations.  Some of the gains of fasting are supported by research literature, however a great deal more regarding the onset or prevention of disease, as well as the precise mechanisms of influence, require further investigation.  

From personal experience of Ramadan fasting, I have observed changes that I believe are independent of other spiritual practices, such as reductions in body fat, reduced cravings and a calmer mind.  I believe fasting can be a powerful tool for general wellbeing, especially if applied alongside other lifestyle medicines.  I’ve suggested some ways you might practice fasting, however do seek personalised advice, especially if you experience chronic mental and physical health challenges, to ensure a safe and effective approach.  

I hope you found this article useful.  If you would like further information or for any other questions or queries then feel free to get in touch.  

Sadaf