Ramadan contains aspects of both spiritual reflection and physical discipline.
During the ninth month of the Islamic calendar, people are encouraged to ponder virtues like patience, sacrifice, and gratitude. This introspection is intensified by the physical act of self-restraint, primarily through fasting from dawn until dusk.
Experts suggest that fasting during Ramadan can be approached in a manner that benefits one’s health. However, people are observing the fast should also be mindful of potential challenges.
In anticipation of Ramadan, set to commence on the evening of March 10, here is expert guidance on observing this period in a manner that prioritises well-being.
How does fasting affect the body?
When fasting, changes in meal timing, fluid intake, and sleep patterns occur, leading to various physiological, biochemical, and metabolic shifts in the body. The body’s ability to adapt to these alterations is influenced by the types and amounts of food and beverages consumed during this period.
Initially, people may encounter symptoms like headaches, dizziness, and nausea due to reduced sleep and caffeine intake. By the second week, the body typically adjusts to these changes, allowing the digestive system to rest. This adjustment often results in changes in stomach size and a decrease in the amount of food consumed per meal.
Throughout Ramadan, and indeed at any other time, it is important for people to maintain a balanced diet.
- Opting for a well-rounded meal plan that includes lean proteins, whole grains, vegetables, fruits, and healthy fats can lead to weight loss, reduced body fat, lower blood pressure, and decreased anxiety levels.
- This type of diet can also contribute to improved heart health by reducing inflammation and blood lipid levels. A balanced diet is a healthy, non-pharmacological approach to minimising risks like indigestion, dehydration, and constipation while enhancing overall well-being.
Suhoor (Pre-dawn):
What are the optimal foods and beverages to start and end the daily fast? The pre-dawn suhoor meal should provide energy, vitality, and sustenance, so it is important to consume wholesome and filling foods. This meal serves as the main source of fuel for the day and can help prevent cravings. Instead of sugary cereals, it is recommended to opt for high-fibre and protein-rich options such as oats smoothie, Whole grain chapati, fruit, cooked oats with apple, and Talbina with nuts.
Iftar (Post dawn):
For the iftar meal at the end of the day, it is essential to choose foods that provide balance and help recharge the body after fasting. Eating mindfully and slowly is key, and starting with dates can aid digestion and provide a gradual start to the meal. It is advised to avoid fizzy and sugary drinks, as well as salty and sweet foods that can lead to indigestion, fatigue, and thirst.
The meal should include a variety of food groups such as:
- Proteins (lean meat, yoghurt, beans, fish)
- Carbohydrates (options Starchy vegetables)
- Fats (avocado, ghee, olive oil)
- Vegetables (cooked)
- Fruits (whole with no added sugar)
This blog provides expert guidance on how to observe Ramadan healthily. It also discusses the effects of fasting on the body and the importance of maintaining a balanced diet.
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Blog Author: Dr Ashwini Borate
Expert Review: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd
Disclaimer: This blog is for educational purposes only. Please consult an Ayurvedic practitioner before trying or consuming any medicines, home remedies or treatments mentioned in this blog. The information provided is not intended to diagnose, treat, cure, or prevent any disease.