Is fasting healthy?
The changes that occur in the body as a response to fasting depend on the length of the fast which depends on time of the year and the location. This year in London, there will be approx 15 hours of fasting in the day. Please check your location for your fasting period. It takes 8 hours for the body to technically enter a fasting state once we have finished absorbing nutrients from the last meal. In the normal state glucose stored in the liver and the muscles is the main source of energy. During a fast this store of glucose is used first, and then fat becomes the next source of energy. It is only with a prolonged fast of many days/weeks that the body would start to break down protein from muscle for energy, and this is classified as starvation and clearly unhealthy.
During Ramadan there is plenty of opportunity to replenish energy stores at the pre-dawn
and dusk meals and a balanced diet with plenty of fluids is essential. If this is adhered to,
there is no evidence that fasting is unhealthy, and many studies have shown there to be
health benefits e.g. weight loss, reduction of cholesterol, better control of blood pressure and increased levels of endorphins resulting in a feeling of improved mood.
Potential Health Considerations
Indigestion – fasting usually reduces the amount of acid, but thoughts of food or the smell of it make the brain order the stomach to produce more acid, so heartburn could be a problem during the fast. Those who are on regular medication for indigestion, such as antacids, antihistamines, or proton pump inhibitors are advised to continue taking them, at the pre-dawn meal. Avoiding oily, deep-fried or very spicy food, reducing your caffeine intake and/or stopping smoking may be beneficial.
Dehydration – Dehydration is a common occurrence during a fast. The body continues to lose water and salts through breathing, sweat and urine; the quantity of water loss will vary depending on the weather, how much you had to drink before your fast, the degree of physical exertion and the ability of the kidneys to retain water and salts. Prevention is always better than cure. However, if you do not adequately rehydrate before a fast, your risk of dehydration is increased.
inadequate rest, absence of caffeine or nicotine. Not missing the pre-dawn meal, consuming
Headache – This is a common problem with many possible causes e.g. dehydration, hunger, adequate quantities of fluid may prevent or reduce the risk of developing a disabling headache. Headaches can also be prevented by sensible measures such as reducing activities which can make you sweat/raise body temperature and relieving any tense muscles with a short, gentle massage.
Constipation – This is often exacerbated by dehydration and advice should be given
regarding this, including dietary advice on fruit and vegetables, increasing the fibre content of food, being active etc. If the problem persists please consult with your health professionalto bulk your stool and increase motility.
Stress- Lack of food and water, changes of routine and shorter periods of sleep can all
collude to increase stress levels. Hence it is important to address any potential sources of
stress in order to minimise harmful effects. This can be helped by not taking on more than you can reasonably handle (exercise, work and family commitments), controlling your anger in advance and abstaining from smoking.
FAQ's
Can I swim whilst fasting?
Yes, but avoid swallowing the water.
Can I have a blood test?
Yes, both fingerprick and intravenous tests do not invalidate the fast.
Can I have a blood transfusion whilst fasting?
No, in this case you would be considered too unwell to fast.
Can I fast if I am on antibiotics?
If you are unwell and require antibiotics regularly throughout the day then you would be exempt from fasting, and should make up your fasts at a later date when well.
Can I use mouthwash/gargles?
Yes provided nothing is swallowed, it is advisable to rinse the mouth with water
following use of these, and to avoid if possible.
Can I use the pill so I do not have a period during Ramadan?
Yes. However, this should be discussed with your Doctor, as depending on which pill you may get some breakthrough pill. It is also important to remember that
Islamic law states that women should not fast when menstruating, and can make the
fasts up at a later date.
Can I fast if I have Diabetes or other medical conditions?
The answer to this will vary on the severity of your condition. The safest plan is to
discuss your condition and medicine regimewith your Doctor who will be able to advise
accordingly.
Can I take tablets, drops, injections or patches whilst fasting?
Tablets are not permitted during the fast. If you do take medications during the
day, it is worth consulting with your Doctor to see if your medication regime
may be amended
Eye and ear drops are permissible, provided your eardrum has not burst.
Vaginal pessaries and any form of skin patches e.g. Nicotine, are permissible
Rectal suppositories are not allowed.
Nasal sprays are not allowed.
Injections (IV, IM, SC, epidural) are allpermissible, provided they are not for
nutritional benefit.
LOOP Stories Guide for Breaking your fast for metabolic flexibility
Start your meal – Healthy start includes, coming together with your community, sitting
around the table with seeing the food, smelling the aromas to start your digestion even
before starting to eat. Our brains will be sending the right messages to increase saliva,
enzymes and initiate with other tools to activate the digestive tract for digestion. We aim to switch on our rest & digest gear from daily-doing mode, so turning the mobile phones off is also a good strategy.
Protein – I always suggest to start with a few bites of protein based food, again to send the body the right messages of safety, that there will be plenty of amino acids for DNA
replication and basic body functions. This will be beneficial for blood glucose regulation and metabolic health. Examples: 4-5 olives to start and continue with a palm size from minimally processed plant/animal based protein sources. (eggs, beans, lentils, nuts, seeds, fish, poultry and meat).
Hydration- Another essential to control inflammation and lower the stress in the body during fasting is to hydrate well during eating period with filtered/sparkling water. Herbal teas might help digestion and absorbtion as well as hydation. Be mindful of caffeinated,drinks and fruit juices. Carbonated drinks are not recommended. To replenish the minerals lost, you may benefit from electrolytes.
Fibre and Fat- Fill half of your plate with wholefood and rainbow coloured vegetables, so you will enable your body to get the vitamins and antioxidants it needs. Aim for 6-7 types of vegetables and 2 types of fruit after the meal (quality/diversity is the keys not quantity). 2 tbspn of olive oil (or your choice of other healthy oil) might help with satiety and cravings.
Last meal- Same rules apply as the first meal of the eating period. Ramadan Mubarak.
For more information or to book an appointment (in-person/online) please contact:
Yonca Yucemen NT (Dip CNM), BA (Hons), M.A Design
@goodloopnutrition. LOOP Stories ltd.
T:+44 (0)7540132073 Email: yonca@yucemen.com
22 Harley Street (1st floor)- PHP Aesthetics
Marylebone W1G 9PL London
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