The fasting practice observed by Muslims during the month of Ramadan not only carries a spiritual dimension but also offers significant health benefits. Fasting for around 12–14 hours, or even longer in some countries, triggers autophagy, a natural process in which the body cleanses and recycles damaged cells and replaces them with new cellular components.
A health nutrition lecturer at the Faculty of Medicine, Public Health and Nursing Universitas Gadjah Mada (FK-KMK UGM), Mirza Hapsari Sakti Titis Penggalih, explained that autophagy requires around 12–16 hours to occur. With this duration, she believes that fasting during Ramadan already meets the standard required for the body’s detoxification process.
“The duration of fasting can trigger autophagy in the human body. Autophagy requires about 12–16 hours, while Ramadan fasting can last 13–14 hours, and in some countries even longer,” she said on Wednesday. (Mar. 4)
Mirza added that autophagy plays a role in detoxification as well as in repairing damaged body cells. Various studies also show that this mechanism is linked to stable blood sugar levels, improved insulin sensitivity and effectiveness, weight reduction, and lower cholesterol levels.
“Autophagy can function as both detoxification and a repair mechanism for damaged cells. It helps stabilize blood sugar, improves insulin effectiveness and sensitivity, reduces body weight, and lowers cholesterol levels,” she explained.
Furthermore, Mirza distinguished between fasting during Ramadan and intermittent fasting. According to her, both provide health benefits but differ in their characteristics, particularly in terms of weight loss. In intermittent fasting, weight reduction generally occurs due to more optimal use of the body’s fat reserves. Meanwhile, during Ramadan, weight loss is due not only to fat burning but also to reduced fluid intake.
“With intermittent fasting, body weight decreases because the body utilizes leftover fat reserves. In Ramadan fasting, weight loss occurs due to both reduced fluid intake and the utilization of body fat,” she said.
Mirza revealed that, from the perspective of glucose metabolism, the benefits of fasting for insulin sensitivity appear consistent across age groups and health conditions. In healthy individuals, fasting helps maintain optimal insulin sensitivity. For those with prediabetes, fasting can help regulate blood glucose so insulin works more effectively. However, for people with Type 2 Diabetes, special attention is needed, particularly regarding medication use and dietary management.
She reminded that diabetes patients who regularly take medication but fail to control their diet during iftar and suhoor are at risk of experiencing Hypoglycemia.
“Those who take medication regularly but fast without properly managing their food intake may actually face the risk of hypoglycemia. Therefore, when someone is diagnosed with diabetes, they should not focus only on medication but also on their diet,” she emphasized.
In addition, changes in sleep patterns and mealtimes during Ramadan should not be a major concern. Although biological rhythms may shift temporarily, the condition generally lasts only for about one month.
“During Ramadan, there are indeed differences in sleep duration and meal schedules. However, there is no need to worry about changes in the circadian rhythm because the adjustment only lasts for a month,” she explained.
From a psychological perspective, Mirza noted that fasting also influences emotional stability. A condition known as a Sugar Rush, a reactive response to excessive sugar intake, can be minimized during fasting because glucose levels are more tightly controlled. She explained that with fewer spikes in blood sugar levels, individuals tend to feel calmer and less easily provoked emotionally.
“During fasting, the surge of glucose in the body is more controlled, allowing us to remain calmer. When the brain receives glucose more steadily, people tend to be more patient and less emotionally reactive,” she said.
Regarding nutritional intake, she emphasized that fasting does not reduce nutritional needs; it only shifts the timing of food consumption. Therefore, people should ensure balanced, complex nutrition during both suhoor and iftar.
“During Ramadan, nutritional needs can still be fulfilled because the difference lies only in the timing. The main problem is often our lack of knowledge about how to meet our nutritional needs,” she said.
Vulnerable groups such as children and older adults require special attention during fasting. Children who are still in their growth period may fast but should be guided by their parents, particularly regarding fasting practices and adequate nutritional intake. Meanwhile, older adults with certain health conditions, such as frequent dizziness or weakness, should avoid forcing themselves to fast.
“In addition to children, older adults should also be monitored. If they already experience health symptoms such as dizziness or weakness, fasting is not recommended,” she said.
She also described fasting as a natural metabolic process because it can demonstrate measurable changes in health parameters. This can be observed through medical check-ups conducted before and after Ramadan.
“Fasting can serve as a form of metabolic research because autophagy occurs, allowing unnecessary metabolic components to be eliminated,” she explained.
Nevertheless, she warned that fasting should not be undertaken for extended periods without medical consideration. Prolonged fasting may increase stomach acid levels, trigger Gastroesophageal Reflux Disease (GERD), cause hormonal changes, and lead to unhealthy weight loss.
“Prolonged fasting is not recommended. If fasting is done continuously, it can increase stomach acid, potentially leading to GERD and hormonal changes,” she concluded.
Author: Zabrina Kumara
Editor: Gusti Grehenson
Post-editor: Zabrina Kumara
Photo: Unsplash