Editor Mr.Mayank Rawat ( Chief Editor Mr. Rohit Mishra )
New Delhi: Iftar-e-saum ki jise kuch dast gaah ho, us shakhs ko zaroor hai roza rakha kare/ Jis paas roza khol ke khaane ko kuch na ho, roza agar na khaaye to naachaar kya kare (One who has the means to break his fast should indeed fast/ One who has nothing to break his fast with, what else can he do but to ‘eat the fast’). If Mirza Ghalib had written these words without giving the word roza its religious connection and used it to mean fasting, he would have sounded like a doctor wisely asking people who can afford to break their fast to fast indeed.
Ramzan has just ended and Navratri, the nine-day fasting period for Hindus, has just begun. Fasting has been a cornerstone in many religious practices, aimed at self-discipline, self-reflection and purification. However, its benefits transcend spiritual boundaries, offering significant health advantages. Even non-religious individuals could benefit from joining their religious associates in fasting because research indicates that intermittent fasting enhances metabolism, supports cell restoration and aids weight control.
Healthcare professionals observe that fasting functions as a spiritual practice promoting self-control and discipline. During fasting, people refrain from certain foods or drinks, enabling them to focus on personal growth, meditation and religious devotion, while also helping in bodily detoxification and mental focus.
“Various fasting approaches serve as valuable methods for enhancing wellness, controlling body weight and improving cognitive function when implemented correctly, confirmed Anjali Bhola, dietician, AIIMS. “Each fasting technique offers distinct advantages, and selecting the most appropriate option relies upon individual wellness objectives, daily routines, and personal inclinations.”
Dr Ritika Samaddar, south zone head, nutrition and dietetics, Max Super Specialty Hospital, said that to maintain a healthy fasting routine, some essential factors needed to be considered so as to ensure safety and effectiveness, among them hydration and nutrient-rich meals. She advised against consumption of excessive caffeine and processed foods, recommending balanced meals containing proteins, healthy fats and complex carbohydrates.
Individual responses to fasting vary significantly, said Samaddar. Some people manage extended fasting periods well, while others may experience adverse effects requiring protocol adjustments.
Regarding beneficial fasting types, Komal Malik, head dietician, Asian Hospital, advised against fasting without food or water as this could cause bodily harm. Instead, she recommended small, balanced meals at regular intervals. Short-duration fasting (8-12 hours daily) or twice-weekly fasting with regulated meals proves more sustainable, while another effective approach would be consuming light meals in the morning and evening and avoiding big meals in between. Having protein-rich foods while avoiding processed snacks ensures essential nutrient intake.
As for the benefits of fasting, Kriti Goel, nutrition, dietician & health management, Apollo Spectra Hospital, said that besides managing weight, fasting improved insulin sensitivity and cellular repair. It decreased bodily inflammation, supported digestive health, enhanced metabolism and promoted longevity. Balanced fasting also helps develop dietary self-control.
Health assessment before fasting is crucial. Those with diabetes, hypertension or heart conditions should seek medical advice. Deepti Khatuja, head clinical nutritionist, Fortis Memorial Research Institute Gurgaon, stressed that fasting wasn’t suitable for everyone. People with multiple health complications, uncontrolled diabetes, blood pressure variations and heart conditions should avoid unsupervised fasting. Among those who should avoid fasting are people with low blood pressure or water retention issues and individuals recovering from illness or surgery. Medical consultation is an absolute necessity when uncertain about diet modifications.
Mayank Rawat
