Read this blog to learn about fasting during Ramadan and the brain function, as well as other ways that fasting can affect you during the holy month.
Ramadan is the ninth month on the Islamic calendar, with the date changing every year due to lunar cycles. During this month, the majority of Muslims will fast from sunrise to sunset as a sign of devotion, but have you ever wondered about fasting during Ramadan and the brain, and considered the effects of fasting on your brain?
Here, we will explore everything we know about the effects of fasting on the brain, and common changes that you might experience during Ramadan as you fast and make changes to your life.
The Brain and Fasting: What Happens During Ramadan?
During Ramadan, fasting can improve mental clarity and focus due to increased neuroplasticity and brain energy efficiency, but temporary fatigue and reduced glucose levels may impact cognitive performance.
It is important first to know how long fasting goes on during Ramadan in order to fully understand the effects that it has on the brain. Depending on where you are in the world, the fasting period may last anywhere between 12–16 hours, with many people having to fast for longer due to their latitude.
Top 5 ways fasting affects brain function:
- Triggers brain-derived neurotrophic factor (which improves brain health)
- May help to prevent neurodegenerative diseases like Parkinson’s and Huntington’s
- Can cause difficulty with concentration
- Can cause slower thinking
- Can cause forgetfulness
Positive Effects of Fasting on Brain Function
Fasting can trigger BDNF, or brain-derived neurotrophic factor, a crucial protein for brain health. These cells can help nerve cells grow and differentiate, aiding and regulating synaptic plasticity (this is crucial for memory and learning). Individuals with higher BDNF are associated with healthy and sharp brains.
Intermittent fasting, which is what happens during Ramadan (granted, at the higher end with up to 16 hours of fasting) has also been suggested to help with delaying Alzheimer’s disease and other neurodegenerative diseases like Huntington’s disease and Parkinson’s. There also may be evidence to suggest that this form of fasting can be beneficial in reducing the risk of stroke, but more research is required to validate findings.
Challenges of Fasting: Brain Fog, Mood Swings, and Energy Levels
There are many challenges that come with fasting for long periods of time, including brain fog, mood swings, and lower energy levels, which can all impact your daily life. However, the effects of these will vary from person to person, with some people finding fasting for 12–16 hours a day incredibly challenging on their cognition and overall well-being, while others can manage it better.
The primary challenge with fasting comes from the drop in blood sugar levels that you experience, which will have a strong impact on cognition, mood, and energy levels. As the brain requires glucose for energy and proper function, low glucose levels will lead to ‘brain fog’, which is characterised by forgetfulness, slow thinking, difficulty with concentration, and more.
Low blood sugar will also result in fatigue, but can come in the form of shakiness, dizziness, sweating, and more, depending on severity. These can all be difficult to deal with and make a low mood worse.
How to Maintain Cognitive Performance While Fasting
To maintain cognitive performance while fasting during Ramadan, you should make a habit of performing Qailulah (afternoon nap), eat the right foods, get enough sleep, and alter your day-to-day life to make fasting more manageable and reduce stress and exertion.
Depending on your personal circumstances, you may also need to or wish to implement additional measures and guides to help you during Ramadan. It is crucial to find what works for you and a way to maintain your fasting during the holy month in a way that is sustainable.
Qailulah Can be Crucial for Many
Other people and cultures may know this as a ‘siesta’ – a short midday nap. This helps to relieve the brain and its functions, and can be incredibly beneficial for Muslims during Ramadan. Qailulah can help with improving cognitive function and processing, and also improve energy levels when fasting.
The best time to perform Qailulah is between Duhr (or midday) and Asr (afternoon) prayer. To do this, find somewhere quiet and nap for 20–30 minutes to replenish energy levels and make continued fasting easier.
Eat the Right Food
The right food will not only keep you sated for longer, but it will also ensure that you stay hydrated and get a slow release of energy to keep you going throughout the day. When you eat the wrong foods, it can have a significant negative impact on your body and your ability to fast, which will also have a negative impact on brain function during Ramadan.
Tips for eating the right food during Ramadan include:
- Focus on slow-energy releasing foods such as complex carbohydrates, healthy fats, and lean proteins
- Make sure you get enough fibre in your diet through seeds, grains, potatoes, and more
- Avoid heavily processed foods and refined carbohydrates
- Avoid fatty foods like biscuits and cakes
- Avoid caffeinated drinks like coffee and tea
- Avoid deep-fried foods like fried dumplings, samosas, and pakoras
- Avoid foods high in sugar
Get Enough Sleep
Due to changes that may happen in Ramadan like nighttime worship and getting up before sunrise for Suhoor, getting enough sleep. The time you spend in worship can vary, with the Taraweeh prayer lasting between 45 minutes to one hour, but this can extend to several hours depending on Qur’an recitation and how much time you choose to spend in additional prayers.
It is recommended that adults get between seven and nine hours of sleep every night, and this becomes even more crucial during Ramadan due to fasting and the challenges that come with it.
Hydration is Key
You cannot drink water while you are fasting during Ramadan, and so staying hydrated can be challenging. However, by eating the right kinds of food and drinking the right things, you can reduce the chances of becoming dehydrated. You will also need to monitor your daily activities to stay hydrated during this time.
Tips for staying hydrated during Ramadan when you are not drinking water from sunrise to sunset:
- Avoid salty foods that will dehydrate you
- Avoid spicy food that will make you more thirsty
- Avoid going outside if the weather is warm
- Avoid sugary, fizzy, and caffeinated drinks when you break fast
- Eat more fresh fruit and vegetables when you break fast
- Eat enough fibre in your meals when you break fast
- Eat dates when you break fast (these are incredible for sustaining you)
Alter Your Day-to-Day Life for Ramadan
As fasting can have a significant impact on you, you may need to make alterations for your day-to-day activities during this holy month to accommodate fasting. These alterations could include avoiding strenuous activities, staying inside if it’s hot, and altering your diet to better handle fasting for 12–16 hours.
Changes that you may need to make for Ramadan could include:
- Waking up very early for Suhoor
- Avoiding strenuous activities that can make fasting difficult or dangerous
- Avoiding going outside when it is warm
- Performing Qailulah to help with fasting and brain function
- Preparing Iftar and Suhoor meals ahead of time for ease and saving time
- Altering your diet to incorporate more beneficial meals to help you through fasting (e.g. slow-energy releasing foods)
A Note on Fasting – Not Everyone Will Fast During Ramadan
Please remember that not everyone will be fasting during Ramadan. Islam promotes the health and wellbeing of people, and those who have medical conditions that would make fasting difficult are not expected to fast, and may even be discouraged.
Reasons that someone may not fast during Ramadan include:
- Sickness/medical conditions
- Travelling
- Person is pregnant
- Person is breastfeeding
- Senility and old age
- Intense thirst or hunger
- Compulsion
- Menstruating
- Prepubescent children
During the month of Ramadan, keep in mind that you do not know everyone’s circumstances, and you should not pass judgement if you notice others who are not fasting.
Why The Brain Workshop Supports Cognitive Well-being During Ramadan
Fasting can be beneficial for the brain, but precautions need to be taken in order to make sure that you do it properly and are healthy enough to do it. For those celebrating the holy month of Ramadan, understanding how fasting can impact brain function, and how to keep yourself going is crucial.
Want to optimize your brain function while fasting? Contact The Brain Workshop for expert tips and brain training strategies to stay sharp throughout Ramadan!
If you would like to learn more, please don’t hesitate to contact us at the Brain Workshop and find out more about us, our team, events, or even read our FAQ.
