Health risks of fasting during Ramadan - and how to make sure you stay safe

13 March 2024 , 07:00

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Ramadan is a time of spiritual reflection and fasting (stock image) (Image: Getty Images)

Billions of muslims across the world are currently undertaking a journey of spiritual reflection and fasting.

This year, Ramadan, the biggest religious event in the world, started on March 11, and marks the start of a month of abstaining from food and drink, including water, from sunrise to sunset, ending around April 9. Each fast begins with a meal called Suhoor, which must be eaten before sunrise and the fast is broken with a meal called Iftar at sunset.

The length of the fast depends on where in the world you are, for example, in Finland, Greenland and Iceland they have the longest fasting days in the world - averaging on average 17 hours. While fasting as a spiritual discipline is important to many people as a way of empathising with those less fortunate, it can take its toll physically.

Here we take a closer look at the health risks of Ramadan, and how to make sure you are doing it as safely as possible. According to Dr Nasir Hannan, who regularly fasts over the month of Ramadan, the "main risks of fasting are related to dehydration and hypoglycaemia".

Speaking to The Mirror, Dr Nasir, who is a GP at The London General Practice, explained: "The symptoms from this can manifest as headaches, reduced energy levels and mood changes. They tend to be mild initially, however as the month progresses the symptoms do tend to resolve as the body adapts to the state.

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"As a consequence of this, there are conditions whereby fasting could put one's health at serious risk, such as frailty or organ failure in the very old or the very young. Patients that suffer with diabetes would be encouraged to review their care with their diabetes specialist team. Diabetes UK have an excellent fact sheet that I would recommend for advice and support."

In Islam, there are several exemptions from fasting, including prepubertal children, anyone who is sick or has a health condition, the elderly, women during their menstrual period or postnatal bleed, those who are pregnant or breastfeeding, or those who are travelling.

Superintendent pharmacist at Chemist Click, Abbas Kanani MRPharmS, agreed that although fasting can have some benefits, it can be "dangerous for some people such as those with certain health conditions or people who are taking certain medications". However, detailing the benefits, he added to The Mirror: "There is some scientific evidence which shows a link between fasting and the reduction of inflammation. It is thought that intermittent fasting reduces the release of inflammatory cells in blood circulation.

"There is also evidence to suggest that fasting aids weight loss and promotes blood sugar control. When the body goes without food, it exhausts the sugar stores and begins to burn fat as a result. This may help to lower the risk of diabetes and heart disease. Fasting can help to detox, salt water is allowed. It helps to control insulin levels and regulate hormone levels, which can help with acne. Fasting for longer periods may cause greater hunger and lead to dehydration, headaches, fatigue, and mood issues."

If you are taking part in Ramadan, there are ways you can make sure you are doing so in as safe a way as possible. Dr Nasir explained: "The fast starts early in the morning at the time of Suhoor. I would encourage a small meal at this time. It is very important to encourage fluid intake during this time to prevent dehydration.

"Fasting can lead to mood disturbance, partly due to fasting and also partly due to sleep disturbance. It is important to be mindful of yourself during this period in order to manage this successfully. It is wise to avoid conflict with others during this period."

Meanwhile, Dr Kanani suggested drinking salt water when you break the fast, as this can help "prevent you from becoming dehydrated". You should also "keep any eye on how you're feeling and listen to your body". He added: "Fasting not only affects your physical health, but your mental health too. You should avoid fasting in stressful periods as this may put your body under too much pressure.

"Stick to lower-intensity workouts while fasting because your body will generally have lower energy. You should ease in with eating with smaller portions after you break the fast. Eating too much, too quickly can lead to your blood glucose and insulin levels to spike which may leave you with symptoms such as feeling or being sick, abdominal pain and dehydration. Once you start eating again, try and eat foods that are gentle on your digestive system. Foods that are high in sugar, fat, and fiber should be avoided."

Dr Nasir, who will be fasting during Ramadan, explained how his days usually go: "The day begins at around 4am in the morning. My children also fast and we all have a small meal and then pray before we catch a few hours of sleep before school and work begin. We will then break the fast together in an evening after a full day and then following this we go to our night prayer. We will often meet up again with friends for a light snack, before we retire for the evening.

"Ramadan tends to be a peaceful time, an opportunity for reflection, to stand still and contemplate our place in this universe. It is a joyous time when we invite our friends and families into our homes and share the breaking of the fast with one another. We encourage charity and giving to others less fortunate than ourselves."