Every year, the blessed month of Ramadan fills the hearts of Muslims with faith, patience, and compassion. It is a time of spiritual and physical purification, prayer, and good deeds. Fasting during Ramadan is one of the five pillars of Islam and brings immense benefits not only to the soul but also to a person's health.

The Essence of Fasting in Ramadan

Fasting in Ramadan involves more than just abstaining from food and drink from dawn to sunset; it also requires control over one’s actions, thoughts, and desires. It is an opportunity to strengthen self-discipline, give up harmful habits, and cleanse both mind and heart. From a physiological perspective, fasting helps regulate metabolism, lower cholesterol levels, stabilize blood pressure, and strengthen the immune system.

Nutritional Guidelines During Fasting

To maintain good health during fasting, it is recommended to follow these simple rules:

• Ensure sufficient fluid intake: Drink 1.5–2 liters of water between Auyzashar (breaking the fast) and pre-dawn meal to prevent dehydration.
• Choose nutritious foods: Consume slow-digesting carbohydrates such as whole grains and legumes (lentils, chickpeas, beans), along with protein-rich foods and healthy fats.
• Avoid salty and sugary foods: These can cause thirst and sudden spikes in blood sugar levels.
• Break your fast with light foods: Traditionally, it is recommended to start with dates and water, followed by nutritious meals like lentil or pea soup.
• Eliminate harmful substances: Nicotine, caffeine, and carbonated drinks can irritate the stomach lining, so it is best to avoid them.

Who Should Avoid Fasting?

For some individuals, fasting may pose health risks, particularly for those suffering from chronic illnesses, including:

• Diabetes
• Kidney failure
• Cardiovascular diseases
• Severe gastrointestinal disorders

In such cases, it is advisable to consult a doctor and, if necessary, take advantage of the exemptions provided in Islam.

Medical Benefits of Fasting

Scientific research confirms numerous positive effects of fasting on the body:

1.    Detoxification – removes toxins, excess fat, and harmful substances.

2.    Reduced risk of kidney stones – due to the natural regulation of sodium and calcium levels in the blood.

3.    Improved metabolism – helps prevent obesity.

4.    Lower levels of sex hormones – promoting spiritual discipline.

5.    Rest for the digestive system – enhances nutrient absorption.

6.    Boosted reproductive function – in both men and women.

7.    Improved memory and cognitive function – by replacing old cells with new ones.

8.    Spiritual purification – fills the heart with joy and harmony.

Conclusion

Fasting during Ramadan is not only a religious obligation but also a path to self-improvement. Observing the fast helps strengthen health, develop willpower, and purify both body and soul. May each Ramadan bring you spiritual renewal, peace, and blessings!

Bagai Nazarbayuli,

Scientific Research Institute

of Preventive Medicine

named after academician E. D. Dalenov