Download Thursday marked the beginning of the Muslim holy month, Ramadan

Thursday marked the beginning of the Muslim holy month, Ramadan. It is about finding the
balance and making connections between mind, body and spirit. Ramadan is also known for
the abstinence from food and drink and other things during the day, from sunrise to sunset.
During Ramadan (more so than other times) our bodies respond to what we consume. If we do
not pay special attention, we may find ourselves more tired and overwhelmed, the result being
that our emotions and spirits are indirectly affected more than we may realize.
Eat of the good things which We have provided for you | The Holy Quran, (2:173)
This year, given the cycle of the Hijri calendar, many followers will be fasting for up to 15 hours
during the heat, making it additionally challenging. This means that maximizing nutrition
through a balanced diet, sleep and exercise, is even more important than ever to maintain
health and endurance levels. This will help our body to feel strong, energised and the mind
sharp to focus on spirituality and other important components of this blessed month including
the help and charity to others.
There are various studies published showing the health benefits of fasting, such as weight
loss or cardiovascular capacity. Fasting during Ramadan, or at any time, can have a positive
impact on one’s health, if a balanced and a nutritious diet is followed. However, conversely,
the opposite is also true, especially in the cases of unhealthy excess or binge eating.
In order to take advantage of the maximum health benefits, the most important thing is
preparation: as the old adage says, ‘if you fail to plan, then you plan to fail’.
These following simple steps will help you with healthy fasting and practice self-discipline.
Keep hydrated
Water should be the main source of liquid. It is best to sip water throughout the night, rather
than just drinking a large volume at any given time, as this will help keep the body consistently
hydrated. Furthermore, try avoiding soft drinks and drinks containing caffeine such as coffee,
which act as diuretics and increase dehydration.
Consume fruit and vegetables
Ideally fruits and vegetable should be consumed frequently and at all meal times. For ease,
they can be consumed in the form of salad during Iftar or a smoothie during Suhur.
Fruits such as watermelon, papaya and grapefruit, and vegetables such as cucumber, celery,
spinach and tomatoes are not only full of nutrients but are also very hydrating. They have high
water content and are rich in many minerals, vitamins and electrolytes - all help to hydrate the
body and minimize risk from electrolyte depletion, especially during humid and hot conditions.
Choose quality over quantity
Evening meals when fasting should ideally be the same size portions as a normal meal when
not fasting. During fasting, the meals should ideally focus on nutritional quality to nourish our
body and taste buds, as opposed to how much we can consume.
The dishes should be simple and include a broad variety of foods from all food groups – fruit
and vegetables, protein including pulses, fat, and complex carbohydrates such as wholegrain
bread and other cereals.
Complex carbohydrates such as grains and foods rich in fibre including fruit and vegetables
will help to release energy slowly during the long hours of fasting, giving the feeling of fullness
for longer and reduce sugar cravings.
Get sufficient, quality sleep
During Ramadan, sleep is probably one of the first things to be affected as we may be adapting
to a new routine and struggle to keep up with the daily demands and pressures. If left
unchecked, a lack of sleep can lead to other issues. It can affect concentration, happiness
and also productiveness and can even lead to depression. Try getting into a sleep routine
which helps to achieve deep sleep and take short power naps during the day if necessary.
Eat breakfast
Many people choose to trade their breakfast for sleep, however waking up for Suhur and
having a light and hydrating quality breakfast containing complex carbohydrates, protein and
fat is important for providing energy for the day. It can also prevent the feeling of dizziness in
the afternoon.
For those who find having breakfast very early in the morning challenging, smoothies can be
an easy and quick way to get a nutritious and balanced meal. An example could be a green
smoothie made from cucumber, spinach and celery, sweetened with an apple, dates and
coconut water.
Planning breakfast the evening before means that we do not have to think about it when we
wake up. We are also more likely to get our day off to a nutritious start.
Exercise
Gentle daily exercise is important and can increase energy levels. It also can help one to relax
and release tension helping with good quality sleep. Exercise should always be at everyone’s
own pace. One should see a doctor if suffering from any health conditions.
Break fast with water and dates
The Prophet Muhammed used to break his fast with a date for a very good reason. Dates
provide a wide range of essential nutrients, including potassium, a key mineral in re-hydration.
Dates also contain special blend of carbohydrates enabling the body to hydrate more
efficiently than consuming water alone. In addition, dates give the body instant energy and
increase the feeling of fullness due to their high fibre content. It is no wonder that The
International Journal of Food Science and Nutrition called dates the ‘best food for the future’.
Things to avoid
Try to avoid heavily processed, ready-meals, foods containing refined carbohydrates in the
form of sugar, white flour found in biscuits, chocolates and sweets. Eating fried foods, foods
high in oil or even spicy food can cause heartburn or indigestion, so are best to be replaced
with lighter and simpler versions or better still, completely avoided.
It is important to take care of our bodies as they will look after us. Lets start now and
implement these few steps into our daily routine during this Ramadan and they might even
lead to a lifelong healthy change and maximise our potential.
All strength and blessings to you and yours during this time of introspection and worship.
ZUZANA – Vitality.AE