Not Just a Prayer, Ramadan Fasting Helps Detox and Improve Body Cells

Illustration of Muslims fasting during Ramadan (Photo: Freepik/malik21nalik)

JAKARTA - Fasting carried out by Muslims during the month of Ramadan not only has spiritual value, but also provides various benefits for health. The duration of fasting is around 12-14 hours, even longer in some countries, can trigger the process of autophagy.

Autophagy is the body's natural mechanism for cleaning and recycling damaged cells and then replacing them with new cell components.

Lecturer in health nutrition, Faculty of Medicine, Public Health, Nursing, Gadjah Mada University (FK-KMK UGM), Dr. Mirza Hapsari Sakti Titis Penggalih, S.Gz., Dietisien, MPH explained that the process of autophagy usually occurs after the body has fasted for about 12-16 hours. According to him, the duration of Ramadan fasting is enough to trigger this process in the body.

"The duration of fasting can trigger autophagy in the human body. Because autophagy requires about 12-16 hours, while Ramadan fasting can be 13-14 hours, even in some countries it can be longer," he said, quoted from the official UGM website.

Mirza explained that autophagy plays a role in the detoxification process as well as repairing damaged body cells. A number of studies also show that this process is related to blood sugar stability, increases the effectiveness and sensitivity of insulin, helps lose weight, and lowers cholesterol levels.

"Autofagi can be a detoxification and repair of damaged cells. It can stabilize blood sugar, provide work effectiveness and insulin sensitivity, reduce weight, and lower cholesterol levels," he explained.

He also explained the difference between Ramadan fasting and intermittent fasting (IF). Both have benefits for health, but the mechanisms are slightly different, especially related to weight loss.

In IF, weight loss is usually due to the body using more fat reserves as an energy source. While in Ramadan fasting, weight loss is not only influenced by fat burning, but also due to reduced fluid intake during fasting.

"If IF, weight loss is due to the use of residual fat in the body, while fasting during Ramadan is due to lack of fluid and the use of body fat," he explained.

According to Mirza, from the perspective of glucose metabolism, the benefits of fasting on insulin sensitivity are quite consistent in various age groups and health conditions. In healthy people, fasting helps keep insulin sensitivity good.

For those who are in a prediabetic state, fasting can help regulate glucose levels so that insulin works more effectively. However, for people with type 2 diabetes, fasting needs to be carried out with more strict supervision, especially regarding the use of drugs and regulating eating patterns.

He reminded diabetic patients who regularly take medication but do not maintain their eating patterns during sahur and breaking the fast are at risk of experiencing hypoglycemia.

"Those who regularly take medication, but do not control their fasting and food, will actually be at risk of hypoglycemia. Therefore, if you are diagnosed with diabetes, do not just focus on medication but also on your diet," he said.

Changes in sleep time and eating patterns during Ramadan are also considered unnecessary to worry about. Although there is a shift in biological rhythms, this condition only occurs temporarily for one month.

"It's true that during the fasting month there is a difference in sleep and food duration. However, during that time there is no need to worry about changes in circadian rhythms, because the time is only one month," he explained.

From a psychological perspective, fasting can also help maintain emotional stability. The condition known as sugar rush, the body's reaction to excessive sugar consumption tends to decrease during fasting because the flow of glucose in the body is more controlled. With more stable blood sugar levels, a person is usually calmer and not easily triggered by emotions.

"With fasting, the flood of glucose channels is more controlled, so we can be calmer and the brain lacks glucose so it is more patient, not ignited by emotions," he said.

Regarding nutritional fulfillment, Mirza emphasized that fasting actually does not reduce the body's nutritional needs. What changes is the time to eat. Therefore, it is important to continue to meet a balanced intake of nutrients during sahur and breaking the fast.

"During Ramadan, you can still meet your nutritional needs because the hours are different. The problem is our ignorance to meet our nutrition," he said.

Certain groups such as children and the elderly need more attention when fasting. Children who are still growing can fast, but still need guidance from parents, especially in terms of how to fast and nutritional fulfillment.

Meanwhile, the elderly with certain health conditions, for example, often feel dizzy or weak, should not force themselves to fast.

"In addition to children, the elderly must also be considered if there are health symptoms, such as dizziness, weakness, then it is not recommended to fast," he concluded.

Mirza also said fasting is one of the natural metabolic processes that can be observed scientifically. Changes in body conditions during fasting can be seen through health checks before and after Ramadan.

"Fasting can be a metabolic research, because there is autophagy, so that metabolic waste can be discarded," he explained.

Despite having many benefits, he reminded that fasting should not be done for too long without medical consideration. Fasting that lasts continuously in the long term can increase stomach acid, trigger gastroesophageal reflux disease (GERD), cause hormonal changes, to unhealthy weight loss.

"Prolonged fasting is not recommended. For example, if we fast continuously, the increase in stomach acid to GERD, to hormonal changes," he concluded.