Health tips for fasting
By Saghir Akhtar
Ramadan is a month where believers learn to exercise self-control. A major facet of this is the abstinence from food and drink that is prescribed to all healthy Muslims during the hours of sunrise to sunset. This article provides a personal reflection on what advice might be pertinent for fasting Muslims in good health.
During Ramadan, most of the health problems are likely to arise from inappropriate diet, over-eating and insufficient sleep. Firstly, there is no need to consume excess food at Iftar, dinner or Sehri.
The reasons for this are two-fold. Firstly and most importantly, such a lifestyle contradicts the principal aims and spirit of Ramadan. A learned scholar once said: There is no receptacle more odious to Allah than a belly stuffed full of food after a fast. Indeed, there is a concern that it is becoming customary for some to stock up for Ramadan, so that more is consumed during this time than in the course of several other months combined. It is, therefore, worth reflecting on the true objective of fasting which is to experience hunger and to check desire in an attempt to reinforce the soul in piety.
Secondly, the body has regulatory mechanisms that reduce the metabolic rate and ensure efficient utilization of the bodys fat reserves in times of hunger. Add to this the fact that most people assume a more sedentary lifestyle whilst fasting and the implication is that a balanced diet that is even less in quantity that normal will be sufficient to keep a person healthy and active during the month of Ramadan.
To remain healthy during Ramadan, normal quantities of food from the major food groups: bread and cereal, milk and dairy product, fish, meat and poultry, bean, vegetable and fruit should be consumed. Intake of fruits after a meal is strongly suggested. In actual fact, our diet in Ramadan should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining.
In view of the long hours of fasting, we should consume the so-called complex carbohydrates or slow digesting foods at Sehri so that the food lasts longer (about 8 hours) making you less hungry during the day. These complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour, and unpolished rice.
In contrast, refined carbohydrates or fast-digesting foods last for only 3 to 4 hours and may be better taken at Iftar to rapidly restore blood glucose levels. Fast-burning foods include foods that contain sugar and white flour. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and are a good way of breaking the fast.
Fried foods, very spicy foods, and foods containing too much sugar such as sweetmeats, can cause health problems and should be limited. They cause indigestion, heartburn, and weight problems. Fasting can often increase gastric acidity levels in the stomach causing a burning feeling, a heaviness in the stomach and a sour mouth. This can be overcome by eating foods rich in fibre such as whole-wheat bread or chapatti, vegetables, humus, beans and fruits. These foods trigger muscular action, churning and mixing of food, and thus help reduce the build up of acid in the stomach.
Drinking of sufficient water and juices between Iftar and sleep to avoid dehydration and for detoxification of the digestive system is advisable. However, the intake of large amounts of caffeine-containing beverages should be avoided, especially at Sehri. For example, drinking too much tea or coffee will make one pass more water and inevitably cause the loss of valuable mineral salts that your body would otherwise need during the day. Fruits such as bananas are a good source of potassium, magnesium and carbohydrates. However, bananas can cause constipation and their intake has to be balanced with adequate fibre intake.
It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. It is also important to follow good time management procedures for Ibada (prayer and other religious activities), sleep, studies, work, and physical activities or exercise. A good balance in the amount of time attributed for each activity will lead to a healthier body and mind in Ramadan. ource: BBC
