With the Holy Month of Ramadan upon us, these top tips will benefit your healthy approach to fasting for an enhanced wellness and spiritual enlightenment.
The health and wellness recommendations have been expertly tailored to address the unique needs of individuals during Ramadan to avail of the holistic benefits available through fasting.
Healthy Approach to Breaking Fast:
Start with dates and water to replenish glucose levels, this is also a form of following the Sunnah of Prophet Muhammed (peace be upon him).
Avoid overeating; focus on quality, not quantity when breaking fast. Incorporate fruits and vegetables to ensure a variety of nutrients when breaking fast
Start with a light soup to prepare the stomach for the main meal. Include a balance of carbohydrates, proteins, and healthy fats in your iftar to ensure sustained energy.
Healthy Iftar:
• Start with a warm soup to ease digestion when breaking fast. • Include a variety of colourful vegetables in your main course. • Choose grilled or baked proteins over fried options. • Moderate the consumption of sweets; opt for natural sweets like dates or fruit salads.
Benefits of Fasting:
Promotes detoxification and cleansing of the body. Enhances self-discipline and spiritual connection. Improves insulin sensitivity and may aid in weight management.
Boosts mental clarity and focus.
Healthy Preparations for Fasting:
Stay hydrated by drinking plenty of water between iftar and suhoor. Include complex carbohydrates like whole grains, legumes, and fibre-rich foods for sustained energy.
Opt for lean proteins, such as chicken, fish, and plant-based sources. Limit sugary and processed foods to avoid energy crashes.
Myth: Fasting leads to extreme weight loss. Fact: Sustainable weight loss comes from balanced eating during non-fasting hours.
Myth: Fasting is only about abstaining from food.
Fact: True fasting also involves refraining from negative behaviours and promoting spiritual growth.
Fasting and Functional Foods:
Include nutrient-dense foods like nuts, seeds, and berries. Consider adding superfoods like turmeric, ginger, and garlic for their health benefits.
Opt for foods rich in antioxidants to support the body’s defence mechanisms.
Healthy Suhoor:
Prioritise complex carbohydrates to provide long-lasting energy. Include complex carbohydrates like whole grains – quinoa, oats, millet, brown rice, buckwheat, to provide sustained energy throughout the day. Include protein sources like eggs, yogurt, and lean meats.
Hydrate well with water and electrolyte-rich beverages. Incorporate healthy fats such as avocados or nuts to promote satiety. Begin the Suhoor (pre-dawn) meal with dates and water, following the Sunnah of Prophet Muhammad (peace be upon him).
Staying Healthy and Energized When Fasting:
Get sufficient sleep to support overall wellbeing. Engage in light exercises during non-fasting hours, such as a short walk, after iftar to aid digestion.
Include regular exercise during non-fasting hours to maintain overall health. Monitor your energy levels and adjust meal portions accordingly. Consult a healthcare professional for personalised advice, especially if you have pre-existing health conditions.
Hydration:
Drink plenty of water during non-fasting hours to stay hydrated.
Include hydrating foods such as watermelon, cucumbers, and soups in your meals.
Dental Hygiene:
Maintain oral hygiene by using a miswak (traditional tooth-stick) or a natural toothbrush after suhoor and iftar.
Herbal Teas:
Opt for herbal teas such as mint or chamomile after iftar to aid digestion.
Avoid excessive caffeinated drinks as they can lead to dehydration.
