While there are many benefits of fasting , there are also risks to those who have inherent health issues
March-April . 2024 | The HEALTH
Column
23
Health benefits of fasting
While there are many benefits of fasting , there are also risks to those who have inherent health issues
HAVE you ever wondered why fasting continues to be a huge ‘ phenomenon ’ worldwide , practised for centuries and not just since Islamic times , which most seem to associate with ? It has been practised by many religions and faiths , including by yogis , who see this as a form of meditation that frees the spirit from stressful situations .
In Malaysia , we see it as a practice during the holy month of Ramadan , where things seem to slow down with the faithful conducting night prayers , reciting the Quran , and paying fitrah to the less fortunate . It is a time to reflect on one ’ s life and be closer to the Creator .
This holy month is also when the first verse of the Quran was revealed to the Prophet Muhammad ( peace be unto him ). At the end of Ramadan , the reward is celebrated with Hari Raya on the 1st of Shawal , which prohibits anyone from fasting .
And herein also lies the decades-old controversy between the sighting of the moon to signify the beginning of Ramadan and Shawal versus using modern scientific calculations or ‘ hisab ’. In fact , for this year , Saudi Arabia and Muslims in European countries determined that Ramadan and fasting began on Monday , Mar 11 , while in Malaysia , Singapore , Thailand , Indonesia , and Brunei , it was on Mar 12 . However , Muslims in the Philippines began fasting on Mar 11 .
Fasting has many benefits as it improves one ’ s relationship with food and the community and , above all , to appreciate God ’ s blessings . Recent studies , such as those published in the Journal of the American Heart Association , revealed that fasting during Ramadan has been linked to lowering blood pressure . Other studies showed better blood sugar control and contributed to weight loss .
A REWARDING EXPERIENCE
Of course , there are risks , especially for those with inherent health issues . Tiredness , dehydration , gastritis , and headaches are common . However , in some cases , it is related to one ’ s mental attitude .
Hence , children are taught to fast at a young age for half a day , and as they grow older , they will complete the full day of fasting . Some of my non-Muslim friends have tried fasting , and most say it has been a rewarding experience .
Abstinence of food and drinks during the day for a month will allow the stomach to ‘ rest ’. After the breaking of the fast or ‘ iftar ,’ there is also the ritual of ‘ terawih ,’ which lasts 45 to 90 minutes , depending on the number of raka ’ at or prescribed movement in prayer . It is eight plus three and can be extended to 20 plus three raka ’ at for the full ritual .
Islamic prayer ritual is unique as it involves a series of movements of standing , ‘ ruku ’ or bowing , ‘ sujud ’ or prostration where the palms , knees , toes , forehead and nose are the only body parts touching the ground , as well as sitting down on folded legs . These movements can be stressful for those who have physical health issues , but as they say , practice makes perfect , and faith is the only motivation for completing the ritual .
It can , therefore , be considered a form of exercise that contributes to the physical well-being of the faithful . Excellent blood
The poor and homeless at Dapur Jalanan Iftar in Kuala Lumpur .
circulation is achieved if done daily .
The ideal way to break fast involves a light meal , which usually involves ‘ bubur lambuk ’, a nutritious porridge that helps to initially condition the empty stomach to accept food intake and a couple of dates that contain natural glucose that can spike one ’ s energy immediately followed by plain water or hot tea .
SUBSTANTIAL WASTAGE OF FOOD
The ritual of maghrib prayers follows , giving the food time to digest , and the full meal will be taken . Limiting the meal to basics is advisable as it also encourages thrift , one of the pillars of fasting .
The setting up of the bazaar Ramadan is a culture that has created wastage on a massive scale . It sends the wrong message to many as it has been perceived as a time for food celebration .
Statistics from SW Corp , the country ’ s major waste management company , showed that 252,521 tonnes of solid waste were collected during Ramadan in 2023 compared with 208,143 tonnes in 2019 , a 21 per cent increase in the past five years . The data also showed that 44.5 per cent of solid waste collected was food waste , which is quite substantial in value .
Ironically , there are still impoverished Malaysians who go to bed hungry and , in some cases , resort to rummaging through landfills for sustenance .
A recent report in the Sun newspaper revealed that one organisation called MYSave- Food had collected 11.8 tonnes of unsold food and beverages from Ramadan bazaars nationwide in the seven days from Mar 14-20 this year .
The food worth RM156,600 was redistributed to needy communities near universities , People ’ s Housing Programme residences , Orang Asli and the homeless . In fact , according to its director , in 2023 , it managed to save 25 tonnes of food worth over RM281,000 throughout Ramadan from 55 bazaars nationwide , benefitting 10,000 people .
A few other organisations are also doing this besides the number of food kitchens serving the homeless in the cities . The MYSaveFood project started in 2016 and aligns with the UN Food and Agriculture Organisation ’ s global initiative . It also serves as a platform for youth volunteerism .
THE SECRET TO LONG LIFE
Indeed , the WHO has released statistics that show that 16 per cent of adults aged 18 years and older worldwide were obese in 2022 , more than double between 1990 and 2022 ! One critical contributor to this phenomenon is the prevalence of fast-food consumption among children and young adults . It is time to reflect on this unhealthy phenomenon , and weekly intermittent fasting is probably a worthwhile solution .
On the breaking of the fast , it is advisable to take an hour ’ s rest after Maghrib before starting the Ishak prayers , followed by ‘ terawih ’, a long physical ritual that will contribute to improved blood circulation and breathing .
For ‘ sahur ’ meals before the break of dawn , the best way is to consume a nutritious drink like milk , oats or malt , a couple of dates , possibly bread and eggs , and avoid anything heavy as that will result in the stomach having to work harder in the morning . Ensure that at least one to two litres of plain water are consumed throughout the night to maintain hydration .
Looking at the senior citizens who have gone through the rituals for decades and still look and feel healthy , one will discover that fasting , especially intermittent fasting of two days a week , is the secret to their long life . This means that sustenance is a matter of moderation in everything you do to maintain health regardless of age . – The HEALTH
DIFFERENT STROKES
BY ADI SATRIA
ADI SATRIA , a veteran of the media and communications industry , keeps to the philosophy of moderation in food consumption . At the same time , he believes physical exercise needs a little more hard work as one grows older and achieves a healthier life .