Samar Hafeez, Psychologist and certified lifestyle coach, India
Fasting – abstinence from food and drink for certain periods – has been practised for religious, spiritual and ethical purposes by millions of Muslims and people from other major religions worldwide.
During Ramadan, Muslims abstain from eating and drinking between sunset and sunrise. In Islamic fasting, it is not only about abstaining from food, rather we restrain the entire body including eyes, ears, tongue and sexual urges. Thus, Islamic fasting teaches a person self-control and self-discipline in all areas of functioning.
While fasting is known to have countless physical and spiritual health benefits, it has recently been found to have psychological benefits as well.
Improves mental function
When you fast, your body has less toxic/waste materials flowing through your blood and lymphatic system, which helps you think clearly by preventing brain fog. Also, the energy that is used for digestion is now transferred to the brain to use, thereby enhancing our thinking processes.
It has also been found that people who fast for spiritual and religious reasons experience a sense of happiness and accomplishment along with a reduction in stress, anxiety and depression levels
Helps prevent brain-related diseases
Fasting influences the brain, helps improve cognitive functioning and prevents neurodegenerative disorders. When we fast, our body switches to a catabolic state (wherein large, complex molecules or nutrients stored in the body are put to use). This stage has been shown to improve stress resistance and tissue repair.
Furthermore, in conditions such as Parkinson’s and Alzheimer’s disease, it has been found that the protein recycling mechanism that boosts the recycling of degraded proteins is inefficient. Hence, fasting can help the cells boost the recycling process to break down excess protein in the cells which could be one of the ways to prevent these diseases and cause healthy ageing.
Enhanced emotional self-control and willpower
Strong religious beliefs that are associated with Islamic fasting cause pleasant emotions and augment distress tolerance. As food is a necessity, and our survival relies heavily on it, controlling the desire and need to eat and experiencing hunger, is the ultimate challenge.
Fasting requires a significant emotional effort that involves the highest amounts of resolve, dedication, determination and willpower. Moreover, every successful completion of the fasting period exaggerates the feeling of self-control and strength of will. It also teaches us to persevere and not give up.
Improved sleep
Fasting slows down our metabolism, and as a result, less energy is used to digest food, which means you will experience restful sleep. Another way fasting can help improve sleep is by reducing weight. Weight loss has been shown to improve sleep parameters such as sleep duration, sleep latency, sleep quality and risk for sleep apnoea.
Furthermore, there is also a possibility that fasting, and specifically avoiding fatty or acidic food before bedtime, may decrease heartburn and acid reflux which in turn could contribute to lower rates of insomnia. Hence, it becomes important to focus on the food and drinks with which you break your fast.
Memory consolidation
When we fast, a hormone named “leptin” is released in the body, which plays a crucial role in increasing slow-wave sleep. Slow-wave sleep plays a crucial role in consolidating memories, removing toxins from the brain and body and reducing the risk of stroke and insomnia.
This hormone also suppresses hunger by providing a sense of feeling of satiety (feeling of fullness). Thereby, helping in behavioural control of overeating in general as well as control over eating in response to emotions.
Increased control of anger and irritability
The Holy Prophetsa said, “Fasting is half of patience.” (Jami` at-Tirmidhi, Kitab al-da’wat an rasul Allah sallallahu alayhi wa sallam, Hadith 3519)
Fasting is known to be an adequate opportunity to raise levels of patience and forbearance. Fasting teaches us to tolerate hunger, and thirst and encourages us to practise self-restraint against reactions, ill thoughts, foul language and behaviours.
Improved self-discipline
Fasting is a test of endurance. It can be referred to as a meditation that enhances persistence and mental strength. All of these characteristics are vital to building self-discipline. We can all agree on the fact that no significant achievements could be expected when we lack discipline and a system in life.
Boosts empathy and gratitude
Fasting exposes us to the experience of hunger pangs and discomfort. We get to notice hardships and learn to empathise with underprivileged people who find it hard to provide a single meal for themselves and their families. A single fast sensitises us to other people’s physical and emotional needs, hardships and disadvantages.
As a result of such realisations, we also tend to increase the practice of gratitude to Almighty Allah for giving us the opportunities, necessities and luxuries of life. Additionally, we learn to thank people who help us achieve success in different areas of life, hence paving the way to healthy relationships and community building.
Fasting is a great way to learn new cognitive, emotional and social skills that would help us become fully functional social beings. From evoking self-restraint, and self-discipline to showing kindness, compassion and empathy, and to having mental and emotional benefits, fasting can be an effective and comprehensive solution.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8624477/#sec5-nutrients-13-03947
https://pmc.ncbi.nlm.nih.gov/articles/PMC8754590
www.kcl.ac.uk/news/14-hour-fasting-improves-hunger-mood-sleep
www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1256101/full