Ramadan Is a Religious Celebration Renowned for Its Health Benefits
It’s that time of year again. For Muslims around the world, specially to the people of the Gulf countries like the UAE, this ninth month holds the most significance.
In accordance with sawm (Arabic for “to refrain”), one of Islam’s five pillars, Muslims are expected to exhibit restraint throughout this season of atonement. To the rest of the world, this season is all about fasting and then having a celebration thereafter. While most people associate the term “sawm” with the requirement to abstain from eating and drink during the holy month of Ramadan, it can also refer to the prohibition of sexual activity and other immoral acts, even avoid having impure or unkind thoughts between the hours of sunrise and sunset.
People who aren’t familiar with Islamic tradition and doctrine may have many questions about fasting and its effects on health. We were able to get some answers from health and nutrition experts affiliated with Sirwiss about the spiritual and physical benefits of fasting.
Make Healthy Choices After Breaking Your Fast
During the Holy month of Ramadan, healthy adult Muslims perform daily fasting from dawn till sunset. The fast is traditionally broken with a meal called Iftar at nightfall, followed by another meal called Suhoor before sunrise. There is proof suggesting that fasting can have favorable impacts on one’s health. You can reduce your weight, blood pressure, and cholesterol by following these easy steps. Alternately, gaining weight due to excessive Iftar and Suhoor consumption is possible. Self-restraint, sacrifice, and compassion for the less fortunate are all encouraged throughout this holy month. It’s recommended to keep these habits up regardless of whether or not you’re fasting.
1. Don’t Skip Suhoor
Do not skip Suhoor, as it is the most important meal of the day. Consume foods that can help you maintain a consistent blood sugar level and keep you feeling full for the majority of the day. This will help you restore your strength. These options are available for your predawn meal:
*Complex Carbohydrates: such as wheat bread, lentils, rice, beans, oats
*High-Fiber Food: such as dates, raspberries, apricots, carrots, collard greens
*High-Protein Foods: such as meat, yoghurt, cheese or eggs
*Healthy Fats: such as avocados, olives, coconut, walnuts, chia, flax seeds and butter (from grass-fed cows) to prevent you from feeling tired during the day
*Antioxidants: such as blueberries/raspberries
*Whole Grains: such as quinoa and oatmeal.
2. Stay Hydrated
It is very important to drink sufficient amount of water to keep yourself in good health during Ramadan:
*Drink a minimum of eight to 12 glasses of water from the period of iftar to the time of suhoor.
*Apart from drinking, you can take water from other sources, such as vegetables and fruits. There are many fruits and vegetables that have a great deal of water and can help you stay hydrated during the day. These include cucumbers, watermelons, strawberries, pineapples, oranges, and raspberries.
3. Don’t break your fast with fried, sugary, or processed foods
The common practice of breaking your fast with greasy or sugary foods is not beneficial for your health.
*The iftar table looks great with fried food items such as chicken wings, fried chicken, dumplings, fritters, spring rolls and samosas, but these items can cause digestive or chronic health issues in the long run. Thus, avoid eating them.
*The nutrients in processed and sugary foods like savory snacks, sausages, cakes, biscuits, canned vegetables, and ready-made meals are low. If you consume them during iftar, you will cause serious harm to your body.
*Instead of these foods, consume fresh and dry fruits such as strawberries, almonds, cashews, raisins, bananas and cranberries.
4. Reduce the Consumption of Caffeinated Drinks
* The diuretic properties of caffeine can cause an increase in fluid loss and thirst during Ramadan. To keep your holy month healthy, avoid tea, coffee, and carbonated drinks.
*There are healthy alternatives to these drinks that you can try during Ramadan, such as green tea, lemon water, wheatgrass juice, smoothie and ginseng tea.
5. Have Soups During Iftar
* The benefits of soup for your body are enormous. Try to incorporate vegetables into soups, so they are more nutritious and flavorful.
*You can add carrots, bell papers, eggplants, zucchini, spinach and pumpkins to your soups. And, if you want them to become even healthier, you can use fresh herbs too.
6. Have a Proper Rest
The majority of the time, it’s not dehydration or lack of sleep that makes you feel drained, but a lack of enough rest. As a result, it is recommended to rest and sleep properly during Ramadan.
* If you would like to stay awake for suhoor, you must be in bed early.
*Take a quick nap before iftar so that when you get up, you feel fresh.
7. Work Out
If you want to stay in shape during Ramadan, one of the best things you can do is to exercise right after iftar, when your energy levels are at their peak.
* Start your exercise routine two to three hours after iftar to give your body time to digest.
*Try yoga, strength training and cardio at home.
*Don’t forget to have plenty of water after exercise.
8. Plan Ahead
It’s crucial to plan your meals. Don’t try to catch up on sleep by skipping Suhur. It’s also important to plan what you’ll eat during Suhur and Iftar, whether you’re in college, working from home, or at the office. Keep in mind that the foods you eat the night before have an effect on your energy levels the following day.
Possibly develop a daily to-do list and put down things that you’re finding tough and plan how to tackle them efficiently. Going outside during your lunch break is good for your mental health, so do it if you can. During Ramadan, it’s also important to treat yourself to the foods and drinks you love. However, make sure you’re looking after yourself to ensure you stay healthy throughout the month.