With the advent of the month of Ramadan, the rhythm of daily life changes significantly. The timings of eating, sleeping, and working change, and the pattern of physical and social activity changes.
These changes are not limited to the body only, but also extend to the brain, which is directly affected by changes in energy sources, hours of sleep, and hormones that regulate the biological rhythm.
Therefore, many fasting people frequently ask a question: Does fasting affect concentration and mood? Can the brain become more or less efficient during hours of abstinence from food?
Brain and Energy: What happens during fasting?
The brain is one of the body’s most energy-consuming organs. It consumes about 20% of the body’s total energy, even though its weight does not exceed 2% of the body’s weight.
Under normal circumstances, the brain relies mainly on glucose (a simple sugar) as a source of energy. However, as the hours of fasting pass and blood glucose levels decrease, the body begins to activate alternative metabolic mechanisms, most notably the use of fatty acids and the production of what are known as ketone bodies in the liver.
Studies in metabolic neuroscience suggest that these ketone bodies, such as beta-hydroxybutyrate, can become an efficient source of energy for the brain. Research published in various journals has shown that intermittent fasting can stimulate cellular repair processes in the brain and enhance the production of neuronal growth factors, the most important of which is brain-derived neurotrophic factor, which plays an important role in the formation of neural connections, learning and memory.
Focus and attention during fasting hours
The effect of fasting on concentration varies from one person to another, and is affected by several factors such as sleep quality, meal composition, and hydration level.
Some studies examining the effect of fasting during Ramadan on cognitive performance have found that changes in attention and memory are generally limited in healthy people, especially when an appropriate sleep regimen is maintained.
However, some fasting people may feel a temporary decrease in concentration in the last hours before breakfast. This is often related to low energy levels or mild dehydration, rather than fasting itself.
On the other hand, some studies indicate that fasting may in some cases improve the ability to concentrate in the short term, perhaps due to decreased blood glucose fluctuations or increased secretion of certain neurotransmitters associated with alertness.
Withdrawal symptoms: coffee and smoking
An important factor that affects concentration and mood in the first days of Ramadan is what is known as withdrawal symptoms, especially among people who consume coffee or tea in large quantities or among smokers.
Caffeine is a stimulant that affects the central nervous system, and stopping it suddenly during fasting hours leads to symptoms such as headache, fatigue, difficulty concentrating, and sometimes mood swings.
Research indicates that caffeine withdrawal symptoms may begin within 12 to 24 hours of stopping consumption, and may last several days before the brain adapts to its absence. This is linked to changes in adenosine receptors in the brain, which play an important role in regulating alertness and sleepiness.
The same applies to smokers; Temporarily stopping nicotine during fasting hours may lead to withdrawal symptoms that include tension, irritability, difficulty concentrating, and increased feelings of hunger.
This is due to the effect of nicotine on the brain’s reward system via dopamine, so low levels may temporarily affect mood and attention. These symptoms are often more noticeable during the first days of Ramadan before the body begins to gradually adapt.
Mood and psychological balance
At the level of mood, the picture is more complex. For some people, fasting may be associated with increased stress or nervousness, especially in the first days when the body is in the process of adapting to dietary and sleeping changes. But after a period of adjustment, studies in health psychology indicate that many fasting people notice an improvement in psychological stability and a sense of calm.
This improvement may be related to several factors, including hormonal changes, a relative decrease in diet-related infections, in addition to the spiritual and social factors that characterize the month of Ramadan. Changes may also affect some neurotransmitters such as serotonin and dopamine, which are essential elements in regulating mood.
Sleep: the deciding factor
One of the most important factors that determine the effect of fasting on the brain is sleep. During Ramadan, many people experience major changes in sleep patterns due to suhoor, Tarawih prayers, and staying up late at night. Numerous research has shown that lack of sleep or disruption of the circadian rhythm can clearly affect concentration, memory, and mood.
Studies indicate that changes in sleep schedules during Ramadan may be the factor that most affects mental performance, more than fasting itself. Therefore, maintaining an adequate number of hours of sleep, even if it is distributed over periods, is an essential element for maintaining cognitive performance.
Dehydration and its effect on the brain
Mild dehydration can affect some cognitive functions such as attention and mental processing speed. Therefore, some fasting people may feel a slight headache or difficulty concentrating during hot days or when exerting great physical effort.
However, these effects are often temporary and can be avoided by adequate fluid replacement between iftar and suhoor.
How do we maintain brain performance during Ramadan?
To maintain focus and psychological balance during the month of Ramadan, experts advise several simple steps, including getting enough sleep and organizing its schedule as much as possible, and eating balanced meals at iftar and suhoor that contain proteins, fiber, and complex carbohydrates, in addition to drinking sufficient amounts of water between iftar and suhoor.
It is also recommended to avoid excessive amounts of simple sugars, which may cause sharp fluctuations in blood glucose levels, and to maintain moderate physical activity.
Therefore, the available scientific evidence indicates that fasting during Ramadan does not usually lead to a significant deterioration in brain function in healthy people. Some research even suggests that fasting may stimulate beneficial biological processes in the brain, such as improving neuroplasticity and activating cellular repair mechanisms.
However, the actual effect on concentration and mood depends largely on lifestyle factors, especially sleep, nutrition and hydration, in addition to adaptation to temporary withdrawal from stimulants such as caffeine and nicotine.
In other words, the brain adapts significantly to fasting, but the way a person lives the month of Ramadan is what determines whether this adaptation translates into mental clarity and psychological calm, or into fatigue and a temporary decline in concentration.