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HEalth July 19, 2012 / Thursday 15 www.xpress4me.com xpress What happens to your body during a fast Fasting can be defined using a simple timeline showing roughly four different stages of the body after the last meal. As one begins fasting, the body enters the ‘fed’ state during which the body digests the food eaten in the previous meal, producing energy from the carbohydrates and fat, and storing the excess as glycogen and fat. 1 The ‘fed’ state which lasts for up to three hours 2 The ‘postabsorptive’ or ‘early fasting’ state, which lasts from three to about 12-18 hours 3 The ‘fasting’ state which lasts about two days Glycogen glucose 4 The “longterm fasting” or “starvation” state, which goes beyond two days Source: Rimmy Bedi, Dietician, Unicare Medical Centre, Dubai fat epinephrine After digestion and energy storage, the body starts using stored glycogen, amino acids (protein), and adipose tissue (fat). Glycogen, a form of glucose and energy source, is stored in both the liver and muscles. Muscle glycogen can only be used by the muscle in which it is stored. Liver glycogen, on the other hand, is used by all body cells including the brain, which consumes a whopping 60 per cent of the body’s blood sugar. To keep the brain and other systems running after digestion, the liver releases stored glycogen. Once the glycogen runs out in the liver, it then breaks down proteins known as amino acids to create glucose. At this stage, the liver is able to meet most of the body’s glucose needs by recycling lactic acid and amino acid. Fasting triggers lipolysis – the process of breaking down fat from the body’s adipose stores into energy. In Ramadan fasting, which lasts approximately 13-14 hours, the body’s epinephrine level (one of the five hormones that drive lipolysis) increases. At about the 14th hour, after the body has digested and stored or burnt the previous meal, other methods kick in to meet its energy needs. A 12-18 hour fast allows the body to use all of its energy systems, tap into stored fat, but is just in time to stop ketosis, when the body eats into the muscles to generate energy. The IDEAL IFTAR to end fast The body’s immediate need at iftar is an easily-available energy source in the form of glucose for every living cell, particularly the brain and nerve cells, said Safeek Ali, dietician at Welcare Hospital. “Dates and juices are good sources of sugars and help to gain quick energy,” he the brain against degenerative illnesses and diseases such as Alzheimer’s and Parkinson’s. At least eight other researches have studied the effects of fasting to humans — in Algeria, Europe, Kuwait, Singapore, Saudi Arabia and Tunisia. None of them, however, showed its direct effect on lipids. Interestingly, the body mass index of Dr Hallak’s volunteers increased from an average of 26.6 before Ramadan to 29.97 three weeks into Ramadan. BMI is an indicator (but not a direct measure) of a person’s total body fat. A BMI between 25 and 29.9 is considered overweight. In the study, changes in glucose and blood pressure levels were insignificant. PROOF OF CONCEPT Dr Azzan Bin Braik, a consultant at Rashid Hospital and the UAE’s leading cardiologist, said said. “Intake of fluids in the form of juice and soup helps maintain water and mineral balance in the body.” He warned that too many servings of fried foods and sweets with added sugar are very unhealthy. A typical iftar can be three dates, one cup of fruit juice, and one cup “The study has consistently shown an average rise in good cholesterol” Dr Omar Kamel Hallak American Hospital Dubai that the study is a “proof-ofconcept … it tells you there’s something there, that those who fast during Ramadan may derive some benefits from it”. of vegetable/chicken soup, two plain graham crackers or a small portion of low-fat sandwich. “It is always better to have a light Iftar with plenty of fluids to rehydrate your body and then have a moderate dinner. Including bread or carbohydrate-rich food during iftar is not a bad option as the body needs quick energy at that time. Over-eating may lead to bloating and indigestion.” Asked, however, why the volunteers’ average BMI spiked by 12 per cent three weeks into the fasting month, Dr Bin Braik said: “This is difficult to explain… you need to look closely into the diet of the volunteers in any such study.” While it is unlikely for a person’s lipid profile to change dramatically within three weeks of daily 14-hour fasting, he said the study may be a significant first step because at 41 per cent, the incidence of hypertension in the UAE is higher than the world average. “Many people do change their diet during Ramadan. Those who fast during Ramadan either lose weight or gain weight.” Dr Bin Braik said a wider study with hundreds of volunteers is needed to establish a “robust” link between Ramadan fasting, diet and heart disease. hotspot Nasim Bahnaini Age: 30 Nationality: Iranian occupation: Fine artist Likes about Dubai: Shopping Dislikes about Dubai: Weather Style: Semi-classic Favourite hangout: Downtown Dubai Role model: Monica Bellucci xpress/ pankaj sharma If you're 18+ and have what it takes to be a hotspot, Drop us an email with your picture and contact details at [email protected] and we will get back to you