How Ramadan Fasting Supports Longevity: A Scientific Perspective
26th Feb 2025
How Ramadan Fasting Supports Longevity
Fasting during Ramadan is primarily a spiritual practice, observed by millions worldwide as an act of devotion.
Scientific studies, however, reveal that there are also a wide range of Ramadan fasting benefits that may contribute to a longer and healthier life.
From improving brain function to regulating blood sugar and reducing inflammation, the physiological effects of fasting support longevity in remarkable ways.
But how exactly does Ramadan fasting support a longer, healthier life? Let’s dive into the science behind it.
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What is Ramadan?
Ramadan is a holy month in Islam when Muslims fast from sunrise to sunset each day. This means they don’t eat or drink anything during daylight hours, only having meals before dawn (Suhoor) and after sunset (Iftar).
People often ask, "Ramadan how long do you fast?" The answer depends on where you are in the world. Fasting hours can vary from around 11 to 20 hours, depending on the time of year and location. Ramadan lasts for 29 or 30 days, based on the Islamic lunar calendar. Along with fasting, Muslims focus on prayer, self-reflection and doing good deeds during this special month.
Why Does Fasting Promote Longevity?
The Role of Fasting in Cellular Repair
One of the key Ramadan fasting health benefits for longevity is through a process called autophagy. This is the body’s way of cleaning out damaged cells and recycling cellular components, which helps prevent age-related diseases such as Alzheimer’s, Parkinson’s and cancer.
During fasting, the body switches from using glucose as its primary energy source to breaking down fat for fuel. This metabolic shift activates autophagy, allowing cells to repair themselves more efficiently. Research shows that calorie restriction and intermittent fasting — both similar to Ramadan fasting — improve mitochondrial function and lower oxidative stress, which are important factors in slowing down ageing.
Research also shows that fasting helps mobilise hematopoietic stem/progenitor cells (HSPCs), which are responsible for regenerating the immune system and other tissues.
A study on Ramadan fasting found that certain stem cell types increased in the bloodstream by the end of each fasting day, suggesting that fasting may stimulate the body’s natural healing processes. These effects could play a role in tissue repair, immune function and overall longevity.
Fasting and Brain Health
During Ramadan, the heightened mental focus triggers an increase in brain-derived neurotrophic factor (BDNF), a protein essential for brain cell growth and function. Studies suggest that fasting stimulates the production of new brain cells, potentially reducing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Intermittent fasting over 11 months, for example, may improve brain function and structure in animal models. It may also lower inflammation in the brain, further protecting cognitive health.
Gene Expression
While our genes are fixed, their expression can be influenced by lifestyle factors such as diet and fasting. Research on Ramadan fasting has shown that it affects genes related to:
- Circadian rhythms (CLOCK gene) – The body's internal clock adjusts during Ramadan fasting, affecting metabolism and insulin sensitivity.
- Antioxidant enzymes (SOD2, TFAM, Nrf2) – These genes regulate the body's ability to fight oxidative stress, which is linked to ageing.
- Longevity genes (SIRT1, SIRT3) – These genes influence cellular repair and energy metabolism. Studies suggest that Ramadan fasting upregulates these genes, promoting longer life expectancy.
This means that fasting during Ramadan could help improve gene activity for better health and longevity.
Further Reading: Top Ways to Boost Metabolism
How Ramadan Fasting Affects Key Longevity Pathways
At the molecular level, Ramadan fasting influences two crucial longevity-related pathways:
- mTOR (Mechanistic Target of Rapamycin): This pathway is responsible for cell growth but can contribute to ageing if overactive. Fasting suppresses mTOR, slowing down cellular ageing and reducing the risk of diseases like cancer and neurodegeneration.
- AMPK (AMP-activated Protein Kinase): Often called the ‘energy sensor’ of the body, AMPK promotes fat burning, cellular repair, and energy balance. Fasting activates AMPK, encouraging autophagy and boosting metabolism.
Studies in animals have shown that intermittent fasting can significantly extend lifespan by regulating these pathways, and Ramadan fasting may have similar effects.
Further Reading: What are the Hallmarks of Ageing?
How Else Does Ramadan Fasting Improve Health?
Regulating Blood Sugar and Insulin Sensitivity
As for Ramadan fasting with diabetes, for individuals at risk of diabetes, fasting may offer a natural way to improve blood sugar control. Short-term intermittent fasting may significantly lower blood sugar levels in individuals with type 2 diabetes. By reducing insulin resistance, fasting then improves the body's ability to regulate glucose efficiently. Just keep in mind that fasting affects men and women differently, with some studies suggesting impaired blood sugar control in fasting women.
Moreover, fasting balances insulin-like growth factor-1 (IGF-1), a hormone involved in metabolism and cell growth. Lower IGF-1 levels have been associated with longer lifespans in both animals and humans.
Fighting Inflammation
Chronic inflammation is linked to major health conditions, including heart disease, cancer, diabetes, neurodegenerative disorders and arthritis. Fasting significantly reduces inflammatory markers in healthy adults. Similarly, a low-calorie diet mimicking fasting lowers inflammation and improves symptoms in multiple sclerosis patients. By keeping inflammation at bay, fasting supports overall health and longevity.
Studies show that fasting can significantly reduce inflammatory markers like TNF-α and IL-6. Ramadan fasting, in particular, has been linked to lower oxidative stress levels, potentially reducing the risk of age-related health conditions.
Further Reading: The Best Anti-Inflammatory Supplements
Cardiovascular (Heart) Health
Heart disease remains one of the leading causes of premature death. Studies show that fasting may improve cardiovascular health by lowering cholesterol and blood pressure. It’s been found that alternate-day fasting may reduce LDL (‘bad’) cholesterol and triglyceride levels. Fasting has also been linked to a lower risk of coronary artery disease, reinforcing the heart-healthy benefits of this practice.
Weight Loss and Metabolism Boost
Many people turn to fasting for weight management. Intermittent fasting may lead to an 8 per cent reduction in body weight over 3–12 weeks, with fasting not only helping shed extra pounds but also in boosting metabolism. Observational studies have found that short-term fasting may increase norepinephrine levels, which boost fat breakdown. By helping you reach a healthier weight, fasting reduces the risk of obesity-related diseases.
Ramadan Fasting and Gut Health
The gut microbiome, or the trillions of bacteria living in our intestines, plays a crucial role in metabolism, immune function and ageing. Studies show that intermittent fasting can reshape the gut microbiota, leading to an increased beneficial bacteria that promote fat metabolism, a shift from white fat (which stores energy) to ‘beige’ or ‘brown’ fat, which burns calories and improved insulin sensitivity and reduced risk of obesity and metabolic disorders.
Further Reading: All About White and Brown Fat Cells
Increased Growth Hormone Secretion
Human growth hormone (HGH) plays a crucial role in metabolism, muscle growth and longevity. Research shows that fasting naturally boosts HGH production. Fasting for two days may increase HGH secretion fivefold. Higher HGH levels contribute to muscle preservation, fat burning and overall cellular regeneration, all of which promote longevity.
Potential Side Effects and Considerations
Although fasting provides numerous benefits, it may not be suitable for everyone.
Certain groups, such as diabetics and those with chronic illnesses, should speak with their doctor before fasting. Studies have found significant weight loss and dietary shifts in adolescents fasting during Ramadan, along with disruptions in sleep patterns and circadian rhythms during Ramadan may also affect metabolism, as cortisol and insulin levels fluctuate throughout the fasting period. Some individuals may also experience refeeding syndrome if nutrition is not managed properly after prolonged fasting.
Making sure you finish each day’s fast with nutritious meals is incredibly important to give your body the nutrients it needs to sustain the fast for the entire month. To help, you might want to take a multivitamin or even boost the fasting longevity benefits by taking other longevity supplements.
Protocol X, for example, is a longevity ‘multivitamin’ with over 20 science-backed ingredients to help support your anti-ageing journey, including your brain, cell and cardiovascular health. It comes in convenient sachets to help your longevity efforts on the go. Along those lines, LPC Neuro is an advanced omega-3 supplement that actually reaches your brain to help improve brain and eye health.
To recover the lost electrolytes from Ramadan fasting, keep an eye out for Xandro’s upcoming Recovery Electrolyte supplement!
End Note
Ramadan fasting is first and foremost a spiritual endeavour, but its health benefits cannot be overlooked. As a quick recap, what are 3 benefits of fasting in Ramadan?
- Reducing inflammation and oxidative stress
- Activating cellular repair mechanisms like autophagy
- Boosting stem cell regeneration as well as supporting gene expression
Although more research is needed to fully understand the long-term effects of Ramadan fasting on longevity, the existing findings are promising. If practiced mindfully and combined with a balanced diet and healthy lifestyle, Ramadan fasting may serve as a natural longevity booster, supporting a longer and healthier life.
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