Autophagy is a natural process in which the body removes damaged cells and recycles their components for energy and repair. This mechanism is essential for maintaining cellular health, reducing inflammation, and preventing various diseases, including neurodegenerative disorders and metabolic conditions. One of the most effective ways to activate autophagy is through fasting, as the absence of food intake forces the body to utilize internal resources, triggering cellular cleansing and renewal.
Ramadan fasting, which requires abstaining from food and drink from dawn to sunset, can stimulate autophagy, although its effects depend on the duration of fasting and eating habits during non-fasting hours. Research suggests that autophagy is significantly enhanced after 16–24 hours of fasting, whereas Ramadan fasting typically lasts between 12–16 hours. While shorter than prolonged fasting, it can still promote cellular repair, especially when combined with a healthy diet and adequate hydration.
To maximize the benefits of autophagy during Ramadan, it is important to consume nutrient-rich foods during Suhoor and Iftar, limit sugar and processed foods, and engage in light physical activity. Drinking enough water between meals also helps support cellular functions and detoxification. A balanced diet with proteins, healthy fats, and fiber can further enhance the body’s ability to repair itself during fasting.
Beyond its spiritual significance, Ramadan fasting offers potential health benefits by promoting autophagy and overall well-being. Although further research is needed to fully understand its long-term effects, aligning fasting practices with healthy lifestyle choices can optimize its impact on cellular health and longevity.