Fasting in Islam is not just a religious practice, it is an important means of physical, mental and spiritual development of people. According to modern medical science and nutrition, Islamic fasting has several similarities with Intermittent Fasting (IF). Intermittent fasting is currently gaining popularity around the world, especially for its effectiveness in weight loss, improving metabolism, preventing heart disease and increasing longevity. Islamic fasting has also been proven to be helpful in health and spiritual development in research.
In this article, we will take an in-depth look at the similarities, differences, and health benefits of Islamic fasting and modern intermittent fasting.
What is Intermittent Fasting (IF)?
Intermittent fasting is a method of abstaining from food for a specific period of time, which improves the body's metabolism, helps in weight loss and accelerates the process of cell regeneration. It is done in several popular methods—
1. 16/8 method—fasting for 16 hours a day and eating within eight hours.
2. 20/4 method—fasting for 20 hours and eating within four hours.
3. 5:2 Method—Eating normal food five days a week and consuming 500-600 calories on two days. 4. OMAD (OMAD - One Meal A Day)—Eating only one meal a day.
Definition and Rules of Fasting in Islam: The basic principle of fasting in Islam is to abstain from all kinds of food, drink and sexual intercourse from dawn to sunset. The Quran says: ‘O you who believe! Fasting is prescribed for you as it was prescribed for those before you, that you may attain piety.’
(Surah: Baqarah, verse: 183)
The Messenger of Allah (peace be upon him) said: ‘Fast and you will be healthy.’
(Ibn Majah)
This hadith shows that fasting is not only important for spiritual development, but it is also very important for physical health.
Similarities between Islamic fasting and intermittent fasting: There are several similarities between Islamic fasting and intermittent fasting:
1. Both methods require a specific period of fasting—fasting from dawn to sunset, which is similar to the 16/8 or 20/4 method of intermittent fasting.
2. Improves metabolism. Both fasting and IF help the body enter fat burning mode by reducing insulin levels.
3. Teaches mental peace and self-control—both methods teach patience and self-control, which improves mental health. 4. Maintains hormonal balance, fasting and IF regulate hormone secretion, which is helpful in maintaining longevity and health. 5. Detoxifies the body, fasting and IF activates the process of autophagy, which removes cellular waste and helps in the creation of new cells.
Health Benefits of Fasting and Intermittent Fasting
Weight loss and metabolism improvement: Both methods reduce insulin levels in the body and increase the fat burning process, which helps in weight loss.
Cell Rejuvenation and Detoxification: In 2016, Nobel Prize-winning scientist Yoshinori Ohsumi showed that fasting activates the cell renewal process (autophagy), which removes harmful toxins from the body.
Preventing heart disease and diabetes: Both fasting and IF help control cholesterol and reduce the risk of heart disease by lowering blood pressure.
Increases brain function and improves mental health: Fasting strengthens the brain's neuronal connections by increasing brain-derived neurotrophic factor (BDNF), which improves memory and attention.
Increases longevity and prevents aging: IF and fasting rebuild body cells, which slows the aging process and helps increase lifespan.
Mental peace and self-control: During fasting, cortisol hormone levels decrease, which reduces stress and anxiety and provides mental peace.
Ways to avoid dehydration?
Fasting during the month of Ramadan is an important act of worship for Muslims. The long period of abstinence from food and drink from dawn to sunset can lead to dehydration, especially during hot weather. Dehydration can cause headaches, fatigue, weakness, dizziness, lack of concentration, and decreased urination. Therefore, it is very important to keep the body hydrated while fasting.
What is dehydration and why does it happen?
Dehydration occurs when the body loses the required amount of water and does not get enough water. The body can suffer from water deficiency due to not drinking water for a long time during fasting. Symptoms of dehydration: Intense thirst, headache and dizziness, fatigue and weakness, dark urine, dry face and skin, irritability, hot weather and excessive exertion increase the chances of dehydration. However, if you follow some simple rules, it is possible to keep the body hydrated even during fasting.
Effective tips to avoid dehydration
Drink plenty of water during Sahri: It is very important to drink enough water during Sahri. However, instead of drinking a lot of water at once, drink two to three glasses of water slowly so that the body can absorb it well. What to eat along with water: Coconut water - it is rich in natural electrolytes, which keeps the body hydrated. Eat watery fruits and vegetables like cucumber, watermelon, orange, gourd, etc. Drink yogurt and laban, which are helpful in maintaining hydration.
What to avoid: Excess tea or coffee—they act as diuretics and remove excess water from the body. Foods with excess salt, such as fried foods, chips, or processed foods.
Do not drink water quickly during Iftar, but drink it slowly: Sometimes, drinking too much water immediately after breaking the fast can make the stomach feel heavy and cause digestive problems. So drink water slowly and start your Iftar with dates and light drinks.
What kind of drinks should you drink during Iftar: Plain water (without any additives), coconut water, lemon water, fresh fruit juice (without sugar), soup or broth-based food.
What to avoid: Excessively sweetened drinks, cold drinks or soft drinks, excess ice cream and desserts.
Eat more water-rich foods and fruits: Choose foods for suhoor and iftar that help maintain water balance in the body. Fruits that have a high water content are beneficial for fasting people, as they help keep the body hydrated for a long time.
Avoid excess salt and spicy foods: Salt increases dehydration and increases thirst. Therefore, excess salt and spicy foods should be avoided during Sahri and Iftar. Types of foods to avoid - excess fried and fast food, excess salty foods (pickles, chips, processed foods), strongly spicy and spicy foods.
Conclusion:
Modern science has proven that both fasting and intermittent fasting are extremely beneficial for health. Therefore, fasting is not only a means of spiritual growth, but it is also important for a healthy and long life.
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