Fasting during Ramadan is both a spiritual and a health practice that benefits the body and mind. Medical studies, however, show that fasting can sometimes raise levels of cortisol, the hormone commonly known as the stress hormone. Elevated cortisol may have noticeable effects on mood, including irritability, anxiety, and tension, making emotional regulation more challenging during long fasting hours.
Cortisol is released by the adrenal glands according to a natural daily rhythm, higher in the morning and lower in the evening. This rhythm, however, can be disrupted by poor sleep, dehydration, or physical and mental stress.
So how can cortisol levels be kept in balance during fasting? Here are key practical guidelines:
1. Prioritize sleep. It is central to hormonal balance. Sleep disruption increases stress and interferes with cortisol regulation. To minimize this effect:
Aim for a total of 7 to 8 hours of sleep, including nighttime rest and a short daytime nap if needed.
Keep sleep and wake times as consistent as possible.
Limit screen exposure for at least one hour before bedtime.
2. Break your fast in a balanced way to avoid blood sugar spikes. Research links blood sugar fluctuations to heightened stress responses. For that reason:
Start with fluids and a moderate amount of dates, followed by a meal that includes protein and fiber.
Avoid excessive simple sugars, which can cause a rapid rise and fall in blood glucose, triggering cortisol release.
3. Carbohydrates matter; do not eliminate them. While reducing refined sugars is beneficial, including moderate amounts of healthy carbohydrates - such as oats, whole-grain bread, potatoes, or fruit - at iftar and suhoor helps stabilize blood sugar gradually after fasting.
This balance helps prevent excessive cortisol release and reduces irritability, tension, and anxiety during fasting hours.
4. Maintain hydration between sunset and dawn. Dehydration places additional stress on the body. Health authorities recommend spreading fluid intake after iftar:
Drink water gradually between iftar and suhoor.
Limit caffeinated beverages, as they may interfere with sleep and increase stress.
5. Engage in moderate physical activity. Moderate movement supports healthy stress regulation:
Opt for light walking or stretching about two hours after iftar.
Avoid intense exercise during prolonged fasting hours.
6. Use relaxation techniques. Deep breathing, remembrance, and brief meditation before sleep may help lower stress markers.
US medical sources recommend daily relaxation practices lasting 5 to 10 minutes to support hormonal balance related to stress.
7. Be mindful of caffeine and sugar at night. Heavy coffee intake or frequent sweets during late Ramadan gatherings can disrupt sleep, affecting cortisol levels the following day. Keep your last cup of coffee before midnight and limit desserts to small portions.
8. Consult your doctor if you have a medical condition. If you have hormonal disorders, elevated blood sugar, or high blood pressure, medical guidance is important to adjust medications and dosing schedules during fasting.
Cortisol plays an essential role in energy regulation and the body’s stress response, but maintaining healthy levels depends on consistent sleep, balanced nutrition, adequate hydration, and moderate activity. With thoughtful planning during Ramadan, it is possible to support energy and focus throughout the month, rather than struggling with irritability, anger, and stress.
