Fasting as required in Ramadan is not without consequences. By pushing the body to draw energy from its reserves, this has several effects, as Léa Lang, nutritionist, explains to us.
THE Ramadan is a period which consists of fasting during the day, which of course has several repercussions on the body. Our expert discusses the effects of such fasting.
What are the effects of Ramadan on the body?
The body enters a fasting state approximately 8 hours after the last meal because this is the time when the intestines finish absorbing nutrients from food. The body then begins to draw energy from the glucose stored in the liver and muscles, then it attacks fats once glucose reserves are exhausted.
► The first 5 days of fasting : to supply glucose to the brain, a gluconeogenesis mechanism is put in place: the Glucose is mainly synthesized from the amino acids of muscle proteins.
► From approximately the 5th day; the fatty acids produced are either directly oxidized or transformed into ketone bodies. The concentration of ketone bodies increases. Ketone bodies can be used by the brain which reduces glucose needs. Fatty acids and ketone bodies thus become the main source of energy instead of proteins.
If fasting is well managed, it can be beneficial but in the first days of Ramadan, it is not impossible that this drop in blood sugar leads to a lethargic state. You must then have a good diet, good hydration and limit your physical expenditure.
What are the effects of Ramadan on the brain?
Hunger causes the brain to produce acetone, which stimulates and promotes cognitive abilities. The feeling of hunger can thus disappear after a few days of fasting and a feeling of “lightness“. Fasting for therapeutic purposes has already been proposed and used to relieve certain mental illnesses such as obsessive-compulsive disorders in Russia, Germany and the United States, recalls Inserm.
What are the health benefits of Ramadan?
Even though the Ramadan fast lasts a long time, the fasting period and the eating period are more or less the same. “Eventually, our rhythm is simply reversed, it’s like we eat at night and sleep during the day“, underlines Léa Lang, nutritionist. Ramadan can have benefits for our health: “Fasting slows down the digestion process, little by little the body cleanses itself and releases bad sugars.“. For this, the ideal is to eat, when breaking the fast, balanced meals like a normal day. “You should eat a diet low in sugar and remember to hydrate well“, advises the nutritionist.
What are the side effects or harms of Ramadan?
The energy used during the day is much more than that used during the night. At night, the body’s functioning slows down. “If we eat too much fat, too sweet, too salty, our body builds up large stocks which will have an influence on digestion and weight gain. We can also lack certain minerals and thus develop deficiencies“. Poor diet and hydration can also lead to bad breath, nausea, headaches, general weakness.
What are the health risks of Ramadan?
According to Léa Lang, the risks during Ramadan are limited because the practitioners still eat. “Fasts that last more than 12 hours or up to 24 hours are riskier“, she assures. On the other hand, people with chronic illnesses, diabetes, pregnant or breastfeeding women or even the elderly are more fragile and may be at greater risk of feeling unwell.
Thanks to Léa Lang, nutritionist.
Source: Evaluation of the effectiveness of the practice of fasting as a preventive or therapeutic practice, Inserm report, January 10, 2014
