The science behind Ramadan fasting and how it affects the body

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Islamic fasting, during which a person abstains from any food or drink from sunrise to sunset, is characterized by its spiritual and psychological depth. (iStock images)
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Fasting is a physiological state in which a person abstains from consuming calories for a specific period, leading to changes in metabolism and bodily functions. (iStock images)
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Updated 25 March 2025
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The science behind Ramadan fasting and how it affects the body

  • Health benefits of fasting from dawn to dusk for a month can include weight loss, cell repair, detoxification, metabolic efficiency, reduced insulin resistance
  • However, overeating and consumption of unhealthy foods when breaking the fast, such as processed sugars, hydrogenated fats and fast food, can cause health problems

RIYADH: During the holy month of Ramadan, about 2 billion Muslims around the world test the limits of their physical and mental strength. But while most are aware of the religious benefits of fasting from dawn to dusk throughout the month, the effects on the body and mind might be less well understood.

Fasting is defined as a physiological state in which a person abstains from consuming calories for a specific period of time, leading to changes in metabolism and bodily functions. Types of fasting vary, including therapeutic fasting, intermittent fasting and religious fasting, each with its own distinct physiological effects.

Mohammed Mahroos, a consultant and clinical research scientist at the King Fahad Specialist Hospital Research Center, explained what happens to the body when a person fasts for 30 days.

“Fasting provides a rest period for the digestive system, allowing the body to focus on cell repair and detoxification,” he told Arab News.

It results in lower insulin and glucose levels, which promote the burning rather than storage of fat. When glycogen, the stored form of glucose, is depleted the body relies on fat as its primary source of energy, a process called ketosis.

From a medical perspective, fasting is used in some cases to treat obesity, insulin resistance and metabolic disorders.

A study published by the New England Journal of Medicine in 2019 concluded that intermittent fasting boosts the metabolism and reduces insulin resistance, making it an effective was to prevent type 2 diabetes.

“When a balanced diet follows, fasting enhances metabolic efficiency,” Mahroos said. “Its benefits are only realized if the diet is controlled … after the fasting period.”

Consumption of unhealthy foods when breaking the fast, such as processed sugars, hydrogenated fats and fast food, can reduce the benefits and lead to health problems, he added.

Fasting also enhances autophagy, a cellular process that contributes to cell regeneration and the development of a healthier immune system, as demonstrated by the research of Japanese biologist Yoshinori Ohsumi, winner of the 2016 Nobel Price in Physiology or Medicine.

Islamic religious fasting, during which a person abstains from all food or drink from sunrise to sunset, is characterized by its spiritual and psychological depth, Mahroos said.

The practice “promotes self-discipline and strengthens willpower … it contributes to increased mental clarity, it addition to its health benefits.”

But how does the response of the body differ when fasting for 30 consecutive days compared with short-term fasts?

During a single day of fasting, Mahroos said, the body begins to use stored glycogen for energy. Insulin levels decrease, facilitating fat burning, and the secretion of growth hormones increases, which contributes to tissue repair and improved metabolism. Changes in blood sugar levels might result in feelings of fatigue and hunger.

A study published by the Journal of Neuroscience in 2021 found that short-term fasting induces the production of a protein called brain-derived neurotrophic factor, which can improve cognitive strength and reduce the risk of diseases such as Alzheimer’s.

Intermittent fasting reduces harmful cholesterol levels and improves blood pressure, reducing the risk of heart disease, Mahroos added.

When a person fasts for 30 days, however, “the body enters a long-term adaptation phase, enhancing metabolic efficiency,” Mahroos said.

Insulin sensitivity improves, reducing the risk of diabetes. Chronic inflammation levels decrease, contributing to improved heart and immune-system health. And autophagy is stimulated, helping to eliminate damaged cells and improve tissue health.

According to a study published by the journal Cell Stem Cell in 2014, fasting can play a major role in supporting the immune system, as it enhances the production of white blood cells and increases the body’s resistance to disease.

Gradual weight loss can also occur if a balanced diet is followed after breaking the fast at iftar.

As for the mental and spiritual aspects of fasting, there is a range of potential benefits. Psychologically, it can help develop an improved ability to control habits and behaviors, reduce stress and anxiety as a result of reduced secretion of the “stress hormone” cortisol, and provide a sense of accomplishment and self-control.

Spiritually, fasting supports a process of self-reflection and mental clarity, promotes a sense of gratitude and appreciation, strengthens patience, and offers an opportunity to reevaluate and improve personal habits.

But fasting can be harmful in certain situations. When the body is not replenished with essential fluids and nutrients, it can lead to dehydration and vitamin deficiency, Mahroos said. Overeating and consumption of unhealthy foods when breaking the fast can result in weight gain and metabolic disorders, he added.

“Fasting is a complex physiological process that positively impacts physical, psychological and spiritual health,” he said.

“However, achieving its benefits depends on following a healthy diet after fasting. Poor eating habits may reverse these benefits or cause unwanted side effects.”

In addition, people with chronic conditions, such as diabetes or high blood pressure, should consult a doctor before fasting, Mahroos advised.


The female-only wellness spaces in Riyadh that aim to empower women

Wateen Al-Tuwaijri opened Sunsets Yoga, a serene environment dedicated solely to women. (Photos Instagram: @sunsets_yoga)
Updated 25 April 2025
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The female-only wellness spaces in Riyadh that aim to empower women

  • Yoga, Pilates studios provide safe, calm environment
  • ‘I have met some pretty incredible women,’ Australian customer says

RIYADH: A number of female-only wellness spaces in Riyadh are aiming to provide empowering communities for women, driven by the desire for privacy and comfort.

Locations like gyms, pools and even some theme parks have created safe spaces exclusively for women on designated days.

This allows women to dress freely and engage in activities that foster a sense of community.

"Yoga by Sunset", a serene environment dedicated solely to women. (Supplied)

One such place is Sunsets Yoga, a serene studio environment dedicated solely to women.

It offers an array of classes and programs focused on health and wellness and also has an entertainment center where women can unwind and connect.

“Sunsets Yoga was born out of my passion for yoga and my deep desire to help people,” owner Wateen Al-Tuwaijri told Arab News.

Since moving to Saudi I have really noticed the benefits of going to a female-friendly Pilates studio. Not only is it comfortable but I feel confident in my own skin and body. The highlight for me has to be the networking. I have met some pretty incredible women who are not only inspiring but are like-minded.

Emma Shirley

“I opened this space because I believe in the transformative power of yoga — not just for the body, but for the mind and soul as well.

“My goal for Sunsets Yoga is to create a welcoming, peaceful environment where individuals can escape the stresses of daily life, reconnect with themselves and grow both physically and mentally.”

“Yoga is a universal tool for balance and I wanted to ensure that women here have access to a space where they can focus on their health and well-being without any barriers. (Supplied)

Al-Tuwaijri said it was “especially important” to have places in Riyadh that cater exclusively to women.

“Yoga is a universal tool for balance and I wanted to ensure that women here have access to a space where they can focus on their health and well-being without any barriers.

“It’s about supporting their journey of self-discovery and personal growth in a place where they can feel free, strong and inspired.”

The studio offered a range of regular, pre/post-natal and customized private training sessions. (Supplied)

Al-Tuwaijri said she wanted to build “a community that supports, encourages and nurtures” people.

Another prominent female-only space is the reformer Pilates studio Bdn in Al-Rayyan District.

“I’ve been practicing reformer Pilates for over 15 years now and swear by it,” owner Najd Al-Hatlani said.

Another prominent female-only space is "Bdn", a Pilates studio designed specifically for women. (Supplied)

“It has given me impeccable self-awareness regarding my body and how the smallest muscles move to support the larger ones … it has completely changed my perspective regarding all workouts.

She said she opened the studio to serve an untapped market in the east of Riyadh.

“Female-oriented spaces have always been part of our cultural heritage and experience. I think it’s important to continue to offer these safe haven spaces for women in order to maximize their well-being.

“As kind as many people want to be, we as women have shared far too many similar experiences through life which makes it comforting to be in the same room as that unspoken supportive energy.”

The studio offered a range of regular, pre/post-natal and customized private training sessions, Al-Hatlani said.

Emma Shirley, an Australia living in Riyadh, is a regular at Bdn.

“Since moving to Saudi I have really noticed the benefits of going to a female-friendly Pilates studio. My go-to Pilates studio in Riyadh is Bdn. I have been going there for a few months.

“Not only is it comfortable but I feel confident in my own skin and body. The highlight for me has to be the networking. I have met some pretty incredible women who are not only inspiring but are like-minded.”

 

 


Where We Are Going Today: Ramen Restaurant – authentic Japanese and Korean cuisine in Riyadh

Updated 25 April 2025
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Where We Are Going Today: Ramen Restaurant – authentic Japanese and Korean cuisine in Riyadh

  • The kimchi jjigae (SR90) brought comfort in a bowl — hearty, warm, and loaded with kimchi, tofu, and beef

This cozy spot in Riyadh Park is officially my new favorite ramen destination.

Ramen Restaurant blends authentic Japanese and Korean cuisine with warm interiors and traditional seating that make you feel like you have stepped out of the mall and into a corner of Tokyo or Seoul.

We kicked things off with a complimentary banchan, then moved on to the beef dumplings at SR44 ($11.73), which were tender and juicy with a crisp bite.

The dakgalbi (SR82), a bubbling dish of cheesy rice cakes and chicken ribs, came packed with rich flavors and that perfect spicy kick.

The kimchi jjigae (SR90) brought comfort in a bowl — hearty, warm, and loaded with kimchi, tofu, and beef.

But the real standout? The special jjampong ramen (SR85) — a bold, seafood-rich broth with chewy noodles and just the right amount of heat. Every bite was layered, satisfying, and deeply flavorful.

Yes, the prices are on the higher side, but the quality and authenticity of the food easily justify the cost. From flavor to presentation, every dish felt thoughtfully made.

One downside, though, is that the establishment does not serve sushi  — which might disappoint some diners expecting a full Japanese menu.

Also, it can get a bit busy during peak hours, so service may slow down slightly. It is best to visit early or make a reservation if you are going with a group.

Still, if you are looking for a genuine Korean-Japanese dining experience in Riyadh, this one is a must on your food bucket list.

For more details, check the restaurant’s Instagram @ramen.ksa

 

 


Where We Are Going Today: Beit Al-Khawajah, Lebanese restaurant in Riyadh

Updated 23 April 2025
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Where We Are Going Today: Beit Al-Khawajah, Lebanese restaurant in Riyadh

Beit Al-Khawajah, a Lebanese restaurant in Riyadh, offers an inviting, cozy and family-friendly atmosphere.

During my visit, I tried the laham bel ajeen for SR33 ($8), and while I am normally not a big fan of the dish, I really liked their version. It was not too spicy and the meat was baked well. It is worth trying.

I am a big fan of eggs for breakfast, so I ordered the omelette with cheese, but my experience was disappointing. The dish looked appealing and the eggs were cooked well, but I could not finish it because it was too salty. I also thought the price was a bit high.

Other items that I liked were the kebabs and selection of Lebanese pita bread. If you want a vegetarian option, try the qallayat al-khawajah, a sauteed fresh tomato in olive oil with salt, pepper, Middle Eastern herbs and spices.

While my visit was not perfect, the overall experience at Beit Al-Khawajah was good. It is a nice spot to visit with friends or family, especially because of the Middle Eastern cultural vibes.

The space has wide windows allowing sunlight to enter the entire dining area. The bright and colorful arrangement adds positivity and warmth to the experience.


Where We Are Going Today: Whoa Tea & Desserts in Riyadh

Brown sugar dreams — chewy pearls, rich syrup, and that perfect glossy finish. WHOA Tea knows how to do boba right. (Supplied)
Updated 22 April 2025
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Where We Are Going Today: Whoa Tea & Desserts in Riyadh

  • What makes this spot even more fun is the game-friendly atmosphere

If you live in Riyadh and love bubble tea and board games, Whoa Tea is a must-visit. Tucked in Al-Wizarat, this fun, laid-back spot brings together playful energy and some of the best boba in the city — all in one cozy setting.

We tried the brown sugar boba for SR 25 ($6.67), and it was everything you’d want in a classic: rich, creamy, and perfectly chewy pearls with that deep caramelized flavor.

The passionfruit lemon tea was a refreshing contrast — fruity, light, and ideal for hot Riyadh afternoons.

For dessert, the molten cheesecake for SR 23 was warm and gooey on the inside with a rich, slightly tangy center, and the original puff for SR 18 was light, crisp, and subtly sweet — perfect as a snack alongside your drink.

What makes this spot even more fun is the game-friendly atmosphere. They offer a wide variety of board games you can enjoy while sipping your tea, making it a perfect hangout spot for friends or even a casual solo escape.

One downside, though, is that seating can fill up fast, especially in the evenings, so it’s not always easy to find a quiet corner during peak hours.

If you’re a boba lover in Riyadh, Whoa Tea should be on your bucket list.

For more, check their Instagram @whoa_tea.

 


Where We Are Going Today: ‘Beefbar’ Restaurant in Riyadh

Updated 20 April 2025
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Where We Are Going Today: ‘Beefbar’ Restaurant in Riyadh

  • Overall, the ambiance is impressive and the concept has potential, but most of the food was forgettable

Beefbar, originally from Monte Carlo and known for its elevated take on street food, is one of the most talked-about steakhouses in Riyadh.

The space itself is beautiful — tall ceilings, dark tones and elegant interiors that give it a regal, high-end atmosphere.

But my experience did not live up to the hype.

We started the meal with what was supposed to be a Caesar salad, but it was watery and completely underwhelming. The croque sando sounded promising, but the flavor was flat — nothing more than an ordinary sandwich with fancy presentation.

The spicy pasta was perhaps the biggest letdown of the night.

The only standout dish for me was the wagyu tacos. The shells were perfectly crisp and the wagyu was cooked just right — juicy, flavorful and balanced.

We also tried the New York striploin, which came with a great sauce and was cooked well, but for SR355 ($95), it did not feel special or memorable enough to justify the price.

For dessert, we went with their signature marble chocolate, which was good and warm.

Overall, the ambiance is impressive and the concept has potential, but most of the food was forgettable. The biggest downside? The prices are extremely high for what you get. It’s a one-time visit for me.

For more details, check their Instagram @beefbar_riyadh.