Exploring the sacred month’s significance through fasting, spirituality and health benefits
Ramadan, one of the sacred months in the Islamic calendar, begins with the sighting of the new crescent moon and fluctuates each year because the lunar Islamic calendar follows the phases of the moon. It was also part of ancient Arabs’ calendars, and the title Ramadan stems from the Arabic root “ar-ramad,” which means scorching heat.
It is believed that in A.D. 610, the angel JIbra’eel appeared to Prophet Muhammad (PBUH) and revealed to him the Holy Quran. That revelation, Lailat-ul-Qadr—or the “Night of Power”—is believed to have occurred during Ramadan, as mentioned in the Holy Quran:
“Surely, We have revealed to you the Grand Night, and what will make you comprehend what the Grand Night is? The Grand Night is better than a thousand months. The Angels and the Spirit descend in it by the permission of their Lord for every affair. Peace! It is till the break of the morning.” (Holy Quran 97:5)
According to Hadith, Lailat-ul-Qadr falls on one of the odd nights of the last ten days of Ramadan, potentially on the 21st, 23rd, 25th, 27th, or 29th night. The Prophet Muhammad (PBUH) instructed his followers to seek it in the last ten nights, especially during the odd nights.
Hazrat Ayesha (RA) narrated that the Prophet (PBUH) advised reciting the following dua on Lailat-ul-Qadr: “O Allah! You are the Forgiver. If You like to forgive, forgive me.”
Muslims fast during Ramadan as a way to honour the revelation of the Quran. Throughout this month, fasting between sunrise and sunset is mandatory for all Muslims, except for the ill, pregnant, travelling, or menstruating. Through fasting, a Muslim experiences hunger and thirst and commiserates with those who have little to eat and drink daily.
Fasting teaches charity, generosity, and goodwill toward others, as increased charity during this month fosters compassion for those in need.
The main essence of fasting is learning Taqwa (self-restraint), as mentioned in the Holy Quran and Hadiths: “O you who believe! Fasting is prescribed to you as it was prescribed to those before you so that you may learn self-restraint (Taqwa).” (Quran 2:183)
In a well-known hadith, Muhammad (PBUH) said: “Allah, the Almighty and Master of Honor, says: ‘All actions of a person are for himself, except for his fasting, which is exclusively for Me, and I shall reward him for it.’ The fast is a shield (against vice and the fire of Hell). Therefore, when any of you is fasting, he should abstain from loose talk and avoid verbosity and noisy exchanges of words.” (Bukhari and Muslim: Abu Hurayrah)
When a Muslim combines prayer, fasting, and charity—three of the five pillars of Islam—during Ramadan, Allah promises immense rewards.
Prophet Muhammad (PBUH) said: “Whoever establishes prayers during the nights of Ramadan faithfully, out of sincere faith and hoping to attain Allah’s rewards (not for showing off), all his past sins will be forgiven.” (Bukhari: Abu Hurayrah)
Beyond its great spiritual merits and rewards, fasting also offers several medical benefits. The 12-14 hours of fasting during Ramadan is a form of intermittent fasting, which helps reset the digestive system, boost metabolism, aid in weight loss, and more.
Weight Management – Fasting prompts the body to use stored fat for energy, leading to weight loss over time.
Improved Insulin Sensitivity – Fasting enhances insulin sensitivity, which is crucial for people with type 2 diabetes or those at risk. It lowers blood sugar and improves the body’s ability to use insulin efficiently.
Heart Health – Fasting benefits cardiovascular health by improving risk factors like blood pressure, weight, and cholesterol levels.
Cellular Repair & Longevity – During fasting, the body enters autophagy, a process that removes damaged cells and proteins, promoting cellular repair and potentially increasing longevity.
Brain Function & Memory – Fasting enhances brain function, improves memory, and boosts the production of brain-derived neurotrophic factor (BDNF), which supports brain health and may reduce the risk of Alzheimer’s disease.
Hormone Regulation – Fasting helps regulate insulin, ghrelin (hunger hormone), and leptin (fullness hormone), leading to better appetite control and reduced cravings.
Enhanced Metabolism – Fasting boosts metabolism, forcing the body to burn stored fat more efficiently, leading to increased energy levels.
Reduced Inflammation – Chronic inflammation is linked to heart disease, cancer, and autoimmune disorders. Fasting helps reduce inflammation markers, lowering the risk of such diseases.
Gut Health – Fasting allows the digestive system to rest, promoting the growth of beneficial gut bacteria, which improves digestion and strengthens immunity.
Detoxification – During fasting, the liver has more time and energy to detoxify the body, removing harmful substances naturally.
Mental & Emotional Benefits – Fasting enhances mental clarity, improves mood, and instills self-discipline, fostering a sense of inner peace and empowerment.
When breaking the fast during Iftar, Muslims traditionally begin by eating three dates. While this is done for spiritual reasons, dates offer multiple health benefits:
Rich in fibre – Aids digestion and prevents constipation.
High in potassium & magnesium – Supports heart health and muscle function.
Source of natural sugars – Provides instant energy after a long day of fasting.
Vitamin B-rich – Helps in metabolism and brain function.
To maximize the benefits of fasting, it is essential to avoid overindulgence during Iftar. Eating oily, rich foods can lead to weight gain, high cholesterol, and digestive issues, making fasting more difficult. Instead, a nutritious and balanced diet ensures a healthier fasting experience.
Dr Michael Mosley, in his book The Fast Diet, stated: “There is nothing else you can do to your body that is as powerful as fasting.”
Ultimately, the essence of this blessed month lies in seeking forgiveness for past sins, reconnecting with our purpose, and lifting the veil of heedlessness from our hearts.
Let us embrace Taqwa, develop a sense of accountability to Allah Almighty, and foster mindful consciousness of the Hereafter.
May Allah (SWT) grant us the strength to observe Ramadan with sincerity and devotion, and may He bless us with forgiveness, mercy, and eternal success.
The writer is a lecturer in Chemistry at the J&K School Education Department