Ramadan: The Ultimate Intermittent Fast

Yet again, in another case of research catching up to traditional medicine, there have been numerous scientic studies on the benefits of fasting for our physical health. Eating three square meals a day (plus snacks!) is a modern invention that our early ancestors just did not do. Instead, they were active and on the go. You’d be hard-pressed to find them sitting around for the majority of their day. 

However, our modern way of eating means that our body doesn’t get the chance to switch into fasting mode—a biochemical change that turns on a set of processes letting our cells and systems do a quick reboot with incredible mental and physical health benefits. The body actually switches its energy source from glucose to fat (via ketones), and it happens within just a few hours. 

Intermittent fasting helps the body regulate and tolerate stress; remove, heal, and repair damaged cells; improve gut health and its microbiome balance; lose weight; and increase overall resistance and resilience to disease. What we commonly call being healthy. A New York Times article points out that fasting (which is any period more than 4 hours long of going without eating) promotes health, including reduced body weight, reduced body fat, reduced cholesterol, better glucose control, and increased endurance.

When we dig further into the actual studies, researchers have investigated all kinds of fasting, built primarily around calorie restriction or time-restricted eating. Alternate-day fasting, 5:2 fasting that involves a twice-weekly fast, and daily fasting of approximately 16 hours revealed incredible therapeutic effects. Fasting as a therapy is really intriguing because of the prevalence of lifestyle diseases like obesity, cancer, diabetes, heart attack and stroke, and some autoimmune and sleep disorders. Our body in fasting mode “shows improved function and robust resistance” to damage (Cabo & Mattson, 2019).

But this switch doesn’t happen when, throughout the day, we eat too much and sit around for too long. The more we eat (beyond what is essential and necessary), the more insulin we require and the more cellular damage piles up.

If brain fog is a challenge, fasting may help. If you’re trying to stabilize your blood sugar levels, fasting may help. If gut dysbiosis is an issue, fasting may help. If hypertension is a problem, fasting may help….you get the idea. 

In fact, the list of what fasting can do to promote healing is very, very long. Researchers have investigated the effect of fasting on stress regulation, physical health, and cognitive health and the conclusions are resoundingly positive, so much so that a leading body of physicians advises fasting to be included in prescriptions for patients with some chronic conditions (ar at risk of them).

Fasting and Stress Regulation

-lasting adaptation to stress & improved resilience

-improved ability to overcome stress

Fasting and Physical Health

-Improved endurance

-improved insulin sensitivity

-reversal of insulin resistance

-prevents obesity

-effective weight loss

-improved blood pressure health

-improved resting heart rate

-improved cholesterol levels

-reduced inflammation markers

-reduced occurrence of spontaneous tumors

-inhibits growth of cancer cells

-improved respiratory health

-reduced autoimmune-linked processes

Fasting and Cognitive Health

-enhanced brain function

-improved memory

-reduced brain inflammation

-improved executive function

-reduced risk of stroke, Alzheimer’s disease, and Parkinson’s disease

At this point, rather than wondering what fasting can do to benefit our health, the better question may be, why aren’t more people using it therapeutically? Many Muslims know that the sacred fasting month of Ramadan provides a communal opportunity to reap not just the physical but spiritual benefits of intermittent fasting (for 29 or 30 days). Similarly, there is the spiritual prescription to fast a few days each month, or a couple times a week. But, fasting should be avoided when you are sick or would face difficulty.

Medically, some researchers have investigated why more people don’t practice therapeutic fasting. One issue is our current patterns of eating that are so ingrained within our culture. The standard Western diet, for instance, leaves no room for skipping meals or shifting the times between them for the sake of health, despite the clear benefits in doing so. Another issue is the overabundance and food, especially the unhealthier options, that don’t support cultivating more restrained and restricted eating. Third, some people who fast experience strong periods of hunger, crankiness, poor concentration without knowing how to mitigate it. Finally, and significantly, doctors don’t know how to incorporate fasting as a bonafide therapy, and they are rarely going to recommend people change their way of eating. (Cabo & Mattson, 2019)

Here’s where natural medicine can really shine. Because natural healers are inclined to and, in fact, are trained to support the whole person, properly trained and qualified herbalists (and other natural healers) can recommend the necessary shifts in diet, activity, and lifestyle to promote health and healing. And, for anyone looking to adopt fasting as a restorative therapy, there are herbs and healing foods that can support this approach.

A sound herbal framework to support fasting would incorporate a few aspects, like nutrient-boosting herbs (to stave off cravings), mood-supporting herbs (to reduce irritability), brain-supporting nervines (to assist focus and clarity), and, gut-supportive herbs (to provide fiber and assist gut microbiome health).

The Best Herbs for a Healthy Ramadan Fast

Nutrition: oatstraw, dandelion, nettle, irish moss

Grasses like oatstraw, plus common plants like dandelion, nettle, and irish moss, are known to provide beneficial sources of nutrients needed in the body. Here’s why: they contain massive amounts of minerals, helpful phytochemicals, and loads of fiber.

Strong endurance: goji berries

An amazingly powerful berry, the goji berry, is packed with plant chemicals that keep up your strength and endurance. Here’s why: a goji berry contains 18 kinds of amino acids, including all 8 essential amino acids, and up to 21 trace minerals, and iron. That’s a protein-packed berry!

Stress & Mood: green tea, ginseng

There are so many reasons to include green tea and ginseng in your Ramadan routine. Here’s why: Green tea has a high concentration of antioxidants that make it a smart choice to help detox throughout the fasting day; it's also a healthy source of caffeine and energizing amino acids like L-theanine that help keep you alert and calm. Green tea and ginseng are two great partners for stress and anxiety, with ginseng especially known to help your body adapt and rebuild its adrenal reserves over time.

Fiber: marshmallow, chia seeds, dates

Fiber-rich food and herbs like these 3 help you stay hydrated from the inside out. Here’s why: they all contain fiber and are beneficial sources of potassium, an essential electrolyte mineral that helps our body with thirst. 

Along with the sunnah foods like dates for starting and completing the fast, add these herbs to your fasting routine. Make a tea using the recipe here, or make this Goji Chia Refresher. These would make great bases for smoothies too.

There’s every good reason to fast, and the benefits to our physical and cognitive health make the choice an easy one. Work with your (natural and/or conventional) health practitioner for a comprehensive plan to make fasting a key part of your wellness journey.

References

Cabo, R. and Mattson, M.P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease N Engl J Med 2019; 381:2541-2551. DOI: 10.1056/NEJMra1905136.

Zimberoff, L. (2019). Intermittent Fasting Made My Life Easier, and Happier. New York Times, June 4, 2019.