For Muslims across Indonesia, the sound of the Maghrib or dusk call to prayers during the Islamic holy month of Ramadan is perhaps the most welcome sound of the day. It marks the end of the daytime fasting observed during this time of year.

As one of the five pillars of Islam, fasting is practiced by the faithful to draw nearer to God, atone for past sins and empathize with the needy, among other goals. Less highlighted are the health benefits of fasting, practiced intermittently from dusk till dawn.

What to eat 

The healthline.com medical website has found that intermittent fasting, like that practiced during Ramadan, can control blood sugar, blood pressure and cholesterol, as well as the inflammation that causes heart attacks and cancer. Health practitioners assert that a balanced diet and fasting are key.

“Fasting’s health benefits include rejuvenating skin cells, nerves and organs. These include the brain, to reduce the risk of diseases like Alzheimer’s and bolster one’s energy and mood,” said Nurul Oktanio, a private medical practitioner in South Jakarta. “Fasting can also help the heart by reducing LDL cholesterol levels, increasing HDL cholesterol levels and reducing blood pressure. The practice can increase insulin sensitivity in the pancreas, reduce blood sugar levels, and improve fertility in the reproductive systems,” she added

Nurul asserted that other benefits included reducing GERD reflux and gastrointestinal inflammation in the intestines, reducing the risk of cancer in the immune system, reducing inflammation and pain in one’s bones and mitigating muscle aches. 

Nurul said that how one ends the fast is as essential as abstaining from food and drink. 

“One should break the fast by drinking one or two cups of water, maybe add a tablespoon of lemon to prevent gastric acid, before eating different types of fruit and vegetables to aid enzymes for digestion,” she said. Nurul suggested consuming probiotic foods such as tempeh or soybean to improve gut health and probiotic foods in fruits and vegetables like bananas, onions or garlic.

“Aside from consuming fruit and vegetables, one should consume easily digestible proteins such as beans and fish. One should also eat ‘complex’ carbohydrates such as red rice, oats and potatoes instead of ‘simple’ carbohydrates like rice or noodles, and avoid consuming whole meats and fritters.”

She added that refraining from the latter and any sweet foods like those found in porridges or snacks help keep off the frequent weight gain experienced by those who carry out the Ramadan fast.

University of Indonesia Medical School gastroenterology-hepatology expert Kaka Renaldi reiterated her findings. He asserted that calorie intake is vital in getting the best results from fasting. 

“One’s calorie requirements vary according to gender, weight and level of activities. An average adult will need between 1,200 and 2,000 calories daily. The calorie requirements should be about 30 to 40 percent for the sahur predawn meal, 40 to 50 percent for breaking of the fast and 10 percent for healthy snacks,” he said.

“Do not immediately eat substantial meals at the breaking of the fast, as this will cause acid reflux in the stomach. Instead, try to eat sufficient portions and take [additional helpings in moderation] if one gets hungry again.” Kaka recommended reducing the amount of salty or fatty foods and using the opportunity this time of year to quit smoking. 

Kaka attributed weight gain during Ramadan fasting to “excessive consumption of foods high in calories and fats, such as sweet dishes, during fast breaking and sahur, as well as reduced physical activity. One should also chew food more slowly to make it more digestible and drink more water to become full,” he suggested. “Aside from reducing sweet foods and [high calorie] deep-fried foods, replace them with foods that are boiled, grilled and steamed, or fried with a minimum amount of oil. One should also maintain one’s level of physical activity.”

Kaka warned against the dangers of dehydration during the limited time window to eat and drink during Ramadan.

“The Health Ministry recommends drinking eight glasses a day as one wakes up for sahur and after that meal, fast-breaking, after dinner and before going to bed, among other times, but not in large quantities at any one time, as this can upset the balance of one’s electrolytes. Consuming vegetable soups or broths is also recommended,” he said.

“The number of caffeinated drinks like tea or coffee should be reduced because of their diuretic nature and tendency to disrupt sleep. Physical activities, with adjustments, should be resumed, with lighter activities like walking in the daytime, while exercise can be deferred to after breaking of the fast.”

Fasting for better sleep and mental health

Nurul asserted that quality sleep helps make the most of fasting, despite limitations imposed by sahur and other factors.

“One should sleep at least an hour earlier and try to wake up at one’s normal time, so five or six hours of sleep should be sufficient. Try to create an environment conducive to sleep by turning off the lights or TV, keep smartphones out of reach, and do not consume heavy meals or coffee before bedtime, as the latter can cause insomnia,” she said. “Naps lasting about 15 to 30 minutes during the daytime also have benefits, as they can reset organ functions.”

Kaka also agreed with taking power naps of about 20 minutes in the daytime. “But naps should be no longer than [20 to 30 minutes], as they can cause fatigue.” 

Aside from biological factors, fasting can have positive effects on mental health.

“If done correctly, routinely, intermittent fasting is linked with improved memory, reducing the risk of dementia. It also trains our mental capacities to restrain and regulate ourselves,” said University of Indonesia psychologist Vera Itabiliana. “The latter is particularly beneficial for those diagnosed with depression or schizophrenia and other issues, though there has yet to be research to prove that fasting can treat or reduce symptoms of these and other mental disorders. Fasting to regulate or manage our emotions, quality time with loved ones, especially during fast breaking and sahur, and the focus on religion and spirituality can help. However, this depends on the condition or degree of the disorder in the individual.”

She pointed out that mental well-being is integral to fasting during Ramadan.

“One of the tenets of fasting during Ramadan is controlling one’s emotions along with hunger and thirst, which can be challenging initially, especially when one’s resolve is not that strong. Fasting [during Ramadan] gives one a whole month to manage emotions, with the hope that it can be applied for the rest of the year,” Vera asserted. “This can be developed into new habits that our minds can adjust to, even when not fasting. However, this is relative to the individual and how deep the meaning of this ritual is to them.”

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