Ramadan Fasting Benefits and Body Changes | Practical Tips for a Healthier Month

Artikel oleh: Dr Ooi Poh Siang, Family Medicine Specialist

19 February 2026

Ramadan Fasting: Health Benefits, Body Changes & Practical Tips

Ramadan is more than just abstaining from food and drinks. It is a month of discipline, reflection, and resetting our lifestyle.

Many people ask:
“What happens to the body during Ramadan?”

Let’s look at what current research shows — and how to manage common body changes safely.

PART 1: What Are the Health Benefits of Ramadan Fasting?

1. Improvement in Metabolic Health

Several review articles have found that Ramadan fasting may improve:

• Blood sugar regulation
• Insulin sensitivity
• Lipid profile (cholesterol and triglycerides)
• Body weight (in some individuals)

Fasting during Ramadan works similarly to time-restricted eating. When we limit eating to certain hours, the body has time to switch from using glucose to using stored fat as energy. This may improve metabolic flexibility.

However, results depend heavily on what we eat during iftar and sahur. If fasting is followed by excessive sugary drinks and overeating, benefits may be reduced.

2. Blood Pressure Improvement

The London Ramadan Study (LORANS) and subsequent meta-analysis showed that Ramadan fasting was associated with modest reductions in both systolic and diastolic blood pressure in many participants.

This may be due to:

• Reduced calorie intake
• Weight changes
• Improved dietary pattern
• Reduced smoking during fasting hours

For patients with hypertension, this is encouraging — but medication timing may need adjustment. Always consult your doctor before Ramadan.

3. Potential Reduction in Chronic Disease Risk

Metabolomics research (studying small molecules in the body) has shown that Ramadan fasting may positively influence pathways related to:

• Inflammation
• Oxidative stress
• Lipid metabolism

These changes suggest a possible protective effect against chronic diseases such as diabetes and cardiovascular disease.

But we must be balanced:
Ramadan fasting is not a “treatment.” It may support health when done properly and safely.

4. Behavioural & Mental Reset

Ramadan naturally encourages:

• Structured meal timing
• Reduced snacking
• Better self-control
• Reduced smoking during daytime
• Increased spiritual and social connection

Many people report improved self-discipline and more mindful eating.

If used properly, Ramadan can be a powerful lifestyle reset.

PART 2: Body Effects During Ramadan & How to Manage Them

Fasting changes digestion, sleep patterns, caffeine intake, and hydration. Some common symptoms may occur.

1. Constipation

Constipation is one of the most common problems during Ramadan. This happens because:

• Less water intake during the day
• Reduced fibre intake
• Slower digestive movement

Stools may become hard and difficult to pass.

How to prevent it:

• Eat at least 5 servings of fruits and vegetables daily
  • Papaya, banana, guava, kangkong, bayam and sawi
• Choose whole grains
  • Brown rice instead of white rice, wholemeal bread instead of white bread
• Add legumes
  • Include dhal, kacang kuda (chickpeas), lentils, or red beans in dishes.
• Drink enough fluids between iftar and sahur
  • Aim for 6–8 glasses of water.
• Avoid too many sweet drinks like sirap bandung, teh tarik, or air balang every night.

2️. Heartburn

During fasting, stomach acid production decreases. But when we see and smell food at bazaar Ramadan, the brain may stimulate acid production.

Then if we break fast with:

• Fried food
• Spicy sambal
• Curry with lots of oil
• Overeating

Heartburn can happen.

How to reduce heartburn:

• Eat moderately at iftar — don’t overload the stomach
• Break fast with dates and water first
• Avoid excessive deep-fried food (goreng pisang, fried chicken, murtabak every night)
• Reduce caffeine (kopi O, teh tarik)
• Continue prescribed antacids — preferably at sahur if advised by your doctor

3️. Headaches

Common causes during Ramadan include:

• Dehydration
• Caffeine withdrawal
• Nicotine withdrawal
• Poor sleep
• Skipping sahur

How to prevent it:

• Do not skip sahur
• Drink water consistently from iftar to bedtime
• Reduce caffeine gradually before Ramadan starts
• Ensure enough sleep
• Avoid heavy meals late at night

4️. Take the Opportunity to Quit Smoking

Headache from nicotine withdrawal may happen in the first few days.

But here is the positive side:

If you can stop smoking for 12–14 hours daily, it means your body already knows how to function without cigarettes. Ramadan is the best time to quit completely.

Instead of lighting a cigarette after iftar:

• Drink water
• Eat fruits
• Take a short walk
• Spend time with family

Ramadan is not only fasting from food — it is also fasting from harmful habits.

Final Message

Ramadan fasting has potential health benefits when done properly. It may improve metabolic markers, blood pressure, and encourage better lifestyle habits.

• Eat moderately.
• Hydrate adequately.
• Manage medical conditions properly.
• And use this month as a reset for healthier living.

If you have chronic illness, always seek medical advice before fasting.

May this month bring both spiritual growth and better health.

References

• Mohamed, Ahmed & Abdi, Abdifatah & Abdilahi, Mohamed. (2020). Ramadan Intermittent Fasting and Its Beneficial Effects of Health: A Review Article. Central African Journal of Public Health. 6. 288. 10.11648/j.cajph.20200605.17
• Rouhani MH, Azadbakht L. Is Ramadan fasting related to health outcomes? A review on the related evidence. J Res Med Sci. 2014;19(10):987-992.
• Al-Jafar R, Zografou Themeli M, Zaman S, et al. Effect of Religious Fasting in Ramadan on Blood Pressure: Results From LORANS (London Ramadan Study) and a Meta-Analysis. J Am Heart Assoc. 2021;10(20):e021560. doi:10.1161/JAHA.120.021560
• Al-Jafar R, Pinto RC, Elliott P, Tsilidis KK, Dehghan A. Metabolomics of Ramadan fasting and associated risk of chronic diseases. Am J Clin Nutr. 2024;119(4):1007-1014. doi:10.1016/j.ajcnut.2024.01.019
• Ramadan Fasting: Body Effects, Health Benefits, and Management Tips, Johns Hopkins Aramco Healthcare, February 20, 2025