A Healthy and Fulfilling Ramadan
- Health Hub 101, Taboo Topic
- 14 Apr, 2023
The ninth month of the Islamic calendar is the holy month of Ramadan, during which many Muslims throughout the globe observe a 29–30 day fast. Muslims who observe Ramadan fast throughout the day, eat one meal (the "suhoor" shortly before dawn) and another (the "iftar") just after sunset.
Ramadan this year is expected to start around March 21st or 22nd.
While fasting is obligatory for all Muslims who are in good health (except for children), although there are exceptions for those who are unwell or whose health may be adversely impacted by fasting, such as pregnant women or breastfeeding mothers and people who have diabetes.
How does fasting affect the body?
After all the calories from the meals taken during the night have been used up, the body utilizes its reserves of fat and carbohydrate (stored in the muscles and liver) to supply energy during fasting hours. The kidneys preserve as much water as they can by minimizing the quantity lost in urine since the body cannot retain water. The body can't help but lose some water when you go to the bathroom, through your skin, when you breathe, and when you sweat.
Most individuals who fast throughout Ramadan will feel minor dehydration, which may result in headaches, fatigue, and difficulties focusing. This may depend on the weather and the duration of the fast. According to research, this is not damaging to health, however, as long as enough fluids are ingested after breaking the fast to make up for those lost over the day.
The absence of caffeine during the fast may initially cause headaches and fatigue for people who typically drink caffeinated beverages throughout the day, such as tea and coffee. When the body becomes used to not having caffeine throughout the day, this can get better during the course of Ramadan.
The body may rehydrate and get energy from the meals and beverages taken after the fast has been broken. You could find it beneficial to break the fast gently and start with lots of fluids and low-fat, fluid-rich meals because you haven't eaten in a while.
When relatives and friends gather to break their fasts during Ramadan (often occasions for celebration), it is crucial to moderate your portions. You could put on weight during Ramadan if you eat a lot of deep-fried, creamy, and sweet dishes. A fantastic opportunity to enhance the balance of your diet that you can maintain over the long run is during Ramadan.
What to eat and drink for iftar and suhoor?
1. Iftar: Breaking the fast with a quick, readily digested meal, plenty of fluids, low-fat, fluid-rich meals, and foods with some naturally occurring carbs for energy . Do avoid consuming a lot of foods or drinks with added sugars.
If you can, consider performing some light activity after you have had a chance to digest your meal, such as taking a stroll. Maybe you could walk all or part of the distance to Taraweeh prayers (special night prayers for Ramadan) if you attend them in the evening.
2. Suhoor: To ensure you are well hydrated for the day ahead, drink enough fluids, eat foods high in fluids, and choose meals rich in complex carbohydrates/wholegrains and protein to provide your body long-lasting energy. These are a few instances:
Is fasting good for health?
The duration of the fast and the weather conditions encountered differ depending on the time of year and the area where the fast is being observed, which may explain why research on the health impacts of Ramadan fasting have shown conflicting results. Those who are overweight or obese tend to lose weight and body fat during Ramadan, according to several studies (although they tended to put this weight back on after Ramadan). Making preparations to keep up a healthy diet and stay active after Ramadan is done will help you retain whatever weight you may have dropped as a result of fasting if you are overweight and want to reduce weight that you can keep off.
A few small studies that examined the impact of Ramadan fasting on variables like blood triglycerides and cholesterol revealed a temporary benefit in certain instances, while other studies found no effect. Moreover, a few tiny studies have shown evidence that fasting during Ramadan may boost immunity temporarily. Further study is required to corroborate these findings in both situations since the outcomes of studies have been inconsistent.
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Reference:
https://muzz.com/ar-AR/blog/lifestyle/what-to-eat-and-what-to-avoid
Ramadan this year is expected to start around March 21st or 22nd.
While fasting is obligatory for all Muslims who are in good health (except for children), although there are exceptions for those who are unwell or whose health may be adversely impacted by fasting, such as pregnant women or breastfeeding mothers and people who have diabetes.
How does fasting affect the body?
After all the calories from the meals taken during the night have been used up, the body utilizes its reserves of fat and carbohydrate (stored in the muscles and liver) to supply energy during fasting hours. The kidneys preserve as much water as they can by minimizing the quantity lost in urine since the body cannot retain water. The body can't help but lose some water when you go to the bathroom, through your skin, when you breathe, and when you sweat.
Most individuals who fast throughout Ramadan will feel minor dehydration, which may result in headaches, fatigue, and difficulties focusing. This may depend on the weather and the duration of the fast. According to research, this is not damaging to health, however, as long as enough fluids are ingested after breaking the fast to make up for those lost over the day.
The absence of caffeine during the fast may initially cause headaches and fatigue for people who typically drink caffeinated beverages throughout the day, such as tea and coffee. When the body becomes used to not having caffeine throughout the day, this can get better during the course of Ramadan.
The body may rehydrate and get energy from the meals and beverages taken after the fast has been broken. You could find it beneficial to break the fast gently and start with lots of fluids and low-fat, fluid-rich meals because you haven't eaten in a while.
When relatives and friends gather to break their fasts during Ramadan (often occasions for celebration), it is crucial to moderate your portions. You could put on weight during Ramadan if you eat a lot of deep-fried, creamy, and sweet dishes. A fantastic opportunity to enhance the balance of your diet that you can maintain over the long run is during Ramadan.
What to eat and drink for iftar and suhoor?
1. Iftar: Breaking the fast with a quick, readily digested meal, plenty of fluids, low-fat, fluid-rich meals, and foods with some naturally occurring carbs for energy . Do avoid consuming a lot of foods or drinks with added sugars.
- Drinks - water keeps you hydrated without adding any additional calories or sugar. Avoid consuming a lot of beverages with added sweets after breaking the fast since they may supply too much sugar and calories.
- Milk and fruit-based drinks - provide some natural sugars and minerals.
- Dates - include natural sugars for energy, minerals like potassium, copper, and manganese, as well as fiber, making them a wonderful way to break a fast.
- Dried fruits - provide fiber and minerals, including apricots, figs, raisins, or prunes.
- Traditional soups - include pulses, such as lentils and beans, as well as starchy foods, such as pasta or grains, to provide nutrition and energy. These soups are typically based on a meat broth.
If you can, consider performing some light activity after you have had a chance to digest your meal, such as taking a stroll. Maybe you could walk all or part of the distance to Taraweeh prayers (special night prayers for Ramadan) if you attend them in the evening.
2. Suhoor: To ensure you are well hydrated for the day ahead, drink enough fluids, eat foods high in fluids, and choose meals rich in complex carbohydrates/wholegrains and protein to provide your body long-lasting energy. These are a few instances:
- Oats - These are whole grain, and you may pick from porridge, which contains liquids from the milk or water used to make it, muesli with milk or yogurt, or overnight oats.
- Breakfast cereals high in fiber - Often fortified with vitamins and minerals to provide additional nutrition. Try rice pudding with fruit or experiment with couscous or other grains with dairy or fruit if you prefer starchy dishes like rice or couscous.
- Yogurt - A nutritious food that is suitable for suhoor since it includes liquids and nutrients including protein, calcium, iodine, and B vitamins. Use wholegrain breads like whole meal toast or chapatis since they contain higher fiber.
- Bread - Should not be eaten with meals high in salt, such as hard cheese or preserved meats. You might try banana, soft cheese, or nut butters (without salt added).
Is fasting good for health?
The duration of the fast and the weather conditions encountered differ depending on the time of year and the area where the fast is being observed, which may explain why research on the health impacts of Ramadan fasting have shown conflicting results. Those who are overweight or obese tend to lose weight and body fat during Ramadan, according to several studies (although they tended to put this weight back on after Ramadan). Making preparations to keep up a healthy diet and stay active after Ramadan is done will help you retain whatever weight you may have dropped as a result of fasting if you are overweight and want to reduce weight that you can keep off.
A few small studies that examined the impact of Ramadan fasting on variables like blood triglycerides and cholesterol revealed a temporary benefit in certain instances, while other studies found no effect. Moreover, a few tiny studies have shown evidence that fasting during Ramadan may boost immunity temporarily. Further study is required to corroborate these findings in both situations since the outcomes of studies have been inconsistent.
Celebrate Eid with our amazing products! Check out our exclusive range of products today in RoyalePharma website or Shopee store and make this Eid a truly special one!
Reference:
https://muzz.com/ar-AR/blog/lifestyle/what-to-eat-and-what-to-avoid
