Physical and Metabolic Changes That Occur in the Body During Ramadan Fasting

JAKARTA - After eating and digesting food, the body will store excess glucose, which is sugar that is the main source of energy in the muscles and liver as an energy reserve. In the early stages of fasting, the body uses this glucose reserve as energy.

When the reserves are depleted, the body begins to break down fat to produce a new source of energy. In very long fasting stages, the body can start to break down protein from the muscles to produce glucose.

However, this condition is very unlikely to occur during Ramadan, because every fasting day is canceled during iftar (breaking the fast) and is filled again during sahur, so that the glucose and fat reserves are still filled.

After fasting for several days, endorphin levels, chemicals in the brain that help reduce pain and stress, usually increase. This can make the body more alert and increase feelings of comfort.

It is also known to help lose weight, reduce bad cholesterol levels, improve digestive health, lower blood pressure and heart rate at rest, and help improve memory. In diabetics, fasting can also help reduce insulin resistance.

Here are the effects of fasting on health and how to overcome them, as reported by the Johns Hopkins Aramco Healthcare website.

1. Risk of Weight Gain

Ramadan can actually trigger weight gain if the diet is not maintained. Many people prepare large amounts of oily food and break the fast by eating too much.

Fried foods, sweet foods, and drinks high in sugar are often the main menu for breaking the fast, which ultimately makes the calorie intake excessive. The solution is to eat enough, choose baked or boiled foods instead of fried, avoid artificial sweet drinks, and don't skip sahur.

2. Constipation

Constipation is one of the most common digestive problems during Ramadan. The movement of food in the digestive system can be slower than usual, so the feces become hard and defecation feels irregular or painful. Here are some ways to prevent constipation during Ramadan.

- Consume at least five servings of fruits and vegetables every day because they are rich in fiber that helps improve digestion.

- Choose whole wheat bread over white bread, as well as high-fiber cereals over processed cereals.

- Add vegetables, beans, or corn to rice, pasta, or soup.

- Include salads, nuts, and other foods with fiber during iftar, sahur, and snacks.

- Consume fiber-rich soups from grains, vegetables, or lentils to add fluids and fiber.

- Drink enough fluids such as water, vegetable juice, fruit juice without added sugar, low-fat milk, or low-fat soup.

3. Heartburn (feeling hot in the chest / stomach)

During fasting, stomach acid production is usually reduced. However, the aroma of food can stimulate the brain to signal the stomach to produce more acid, which can cause heartburn or a hot feeling in the chest. How to overcome it:

- If you take antacid drugs, continue as recommended, preferably taken at sahur.

- Eat enough when breaking the fast.

- Avoid oily, fried, and too spicy foods.

- Reduce consumption •.

4. Headache

Headaches during fasting can be caused by hunger, dehydration, lack of sleep, or symptoms of nicotine and caffeine withdrawal. To prevent it from missing sahur, make sure to drink enough water gradually, give yourself enough rest time, and use Ramadan as an opportunity to quit smoking.