Healthy eating this Ramadan

 

Ramadan can be the ideal time to detox, lose weight and be healthier, but only if we remember to eat well. Here are some pointers to help you maximise the benefits.

Don’t skip Suhoor

Some people skip Suhoor, the pre-dawn meal, and prefer to eat through the night instead of waking up in the early hours of the morning. But doing so can slow down metabolism, leading to weight gain and lethargy.

As the clock is essentially reversed when you fast all day and eat all night, feasting during the non-fasting hours is quite unhealthy. It is better to eat Suhoor and catch up with sleep later in the day rather than give up on the essential nutrients needed while fasting. Allow your metabolism to reset as your body begins to change the way it does things.

Have a light Iftar

Traditionally, Iftar around the world consists of rich, greasy, fried and sugary dishes, as people view the meal as a treat - a form of compensation for fasting. Following a long fast, people also tend to eat considerably more than usual in a short span of time.

It is recommended to break the fast with a few dates and water, following the Sunnah (practice) of Prophet Mohammed. Dates have a revitalising effect, similar to fruit juices, while water rehydrates and reduces the chances of over-indulgence.

Follow this with a few lighter snacks, perhaps taking a short break to complete the evening Maghrib prayer before having a balanced dinner – start with a soup and salad and remember to pace yourself; it takes 20 minutes for the stomach to tell the brain that it is full. You can also slow down your meal by drinking plenty of water to start stretching the stomach earlier and make you feel full.

After a large meal, blood sugar levels spike, causing our pancreas to secrete a lot of insulin to bring the levels back down. This extra sugar is stored as fat. So, in order to maintain an even level of blood sugar, it is better to eat small, well-proportioned meals and snacks throughout the evening rather than a heavy meal in one go.

After the evening prayers, have a small snack if necessary. Wake up before dawn and have healthybaked food items for Suhoor to boost your metabolism during the day, improve your health, and revitalise your well-being, making you feel more energetic.

The one-third food rule

Binge eating through the night is the fastest way to pile on the pounds. When you binge, the body thinks it is in a state of famine and stores everything you eat because it is worried about food supply. Even the Prophet is said to have recommended eating in moderation.

“Nothing is worse than a person who fills his stomach. It should be enough for the son of Adam to have a few bites to satisfy his hunger. If he wishes more, it should be: One-third for his food, one-third for his liquids, and one-third for his breath.”- Tirmidhi & Ibn Majah

Remember this rule if you find yourself overeating this year, and try to have no more than one-third food, one-third air and one-third liquid in your stomach to keep your metabolism from being too sluggish.

Recommended foods and what to avoid

Throughout the month, we basically have an early breakfast, skip lunch and eat dinner at dusk. But what exactly should we be eating? 

It is best to keep food intake simple but varied, covering all the major groups: fruit, vegetables, carbohydrates, meat, fish and dairy.

Watery vegetables like celery, lettuce, cucumbers, and spinach have almost no effect on your blood sugar levels, while berries and apples are better than other fruit as they are low on calories and make you feel full.

Eating more complex carbohydrates also helps release energy slowly during the long hours of fasting. These are found in foods such as barley, wheat, tapioca, oats, millet, semolina, rice, beans, lentils and wholemeal flour.

It is also good to up your fibre intake during Ramadan, as this is digested slowly.

Fibre-rich foods include cereals, figs, bran, whole wheat, grains, seeds, potatoes, vegetables and almost all fruit (especially apricots and prunes). Leaving the skin on when eating a baked potato acts as a fibrous buffer that keeps some of the sugars away from the stomach. The more fibre you eat, the harder it is for the stomach to get at the sugars. So, it is better to leave the peel on apples, cucumbers, peaches, apricots, dates, kiwis, and other fruit.

Heavily processed, fast-burning foods that contain refined carbohydrates (sugar and white flour), as well as fatty food like cakes, biscuits, chocolates and sweets, should be avoided.

Nutritionists also recommend avoiding caffeine-based drinks such as tea, coffee and cola-based drinks, as caffeine is a diuretic that stimulates faster water loss, leading to dehydration.

Abstinence from water for 8 to 10 hours is not necessarily bad for health as the body has its ownwater conservation mechanism. But, make sure you consume plenty of water through the night to keep yourself hydrated during the fasting hours.

Lastly, remember that Ramadan is meant to be a time for Muslims to empathise with the poor and needy, so over-indulgence and elaborate feasts go against the principles of the month.

And since Ramadan is a great time to start new good habits and stop the bad ones, why not continue eating this well - even after Ramadan? Diets need a long-term commitment to show the benefits; you eat every day so use this time to kick-start a new healthy way of eating and living.

How to avoid the Ramadan weight trap

There is no doubt that Ramadan is a month of cleansing for both the mind and body but, with the availability of rich, delicious food, coupled with lavish Iftars thrown by the hospitality industry, it can also become a month of over-indulgence.

Unfortunately, this means that despite abstaining from food and drink for the greater part of the day, many people tend to actually gain weight during the month of fasting.  

However, to avoid falling into the Ramadan weight trap, we can set ourselves goals and follow basic guidelines to keep our health and wellbeing in check.

1.           Control your calories: 

Much of the food prepared for Ramadan meals is rich, greasy and filled with calories. The trick is to avoid indulging in calorie-laden dishes and focus on healthy food, along with activities to increase metabolism. We tend to consume more food during Ramadan, but remember, fasting all day does not give you the license to stuff yourself with food, as doing so destroys the health benefits gained through the day.

Traditionally, the fast was broken with just water and dates followed by dinner after the Maghrib (sunset) prayers. Sadly, we do not follow this tradition anymore and head straight for the heavy meal at Iftar.

2.          Detox naturally:

Some modern-day diets prescribe fasting to detox and cleanse the body, but why follow a fad when you are already doing this for a month every year? In the past, fasting was practised to give the body some respite and allow it to remove toxins and other impurities that are the result of unhealthy, excessive eating of processed rather than organic foods.

Think of Ramadan as the perfect time to detox and combine fasting with healthy eating to achieve weight loss, while simultaneously cleaning the digestive system.

3.          Eat Suhoor:

When our bodies sense a lack of food, we burn existing fat to make energy, resulting in weight loss. But you must be careful to avoid reaching a stage where the body starts breaking down muscle protein for energy. When glucose - which is normally stored in the liver and muscles - runs out, fat is the next source for energy.

This is why a healthy Suhoor (pre-dawn meal) is essential. It is better to eat fresh, wholesome food, as well as slow-releasing foods such as oats that make you feel full for the majority of the day. 

4.          Do light exercises:

It is well known that light exercises while fasting can help us further reduce toxins stored in the body. Also, when we exercise, higher levels of endorphins are released, making us feel good and mentally alert. Doing light exercises or yoga before Iftar can help calm us both physically and spiritually, keeping our mind off food.

5.           Get enough sleep: 

Balancing meals in terms of protein and carbohydrates, and eating fresh, wholesome food is important – but sleep will help your body just as much, so you don’t feel dull and fatigued all day. Tiredness makes you feel low overall and, quite often, we then find ourselves indulging in greasy, sugary food at the end of the fasting day as compensation. Such sluggishness is less to do with the fasting itself, and more to do with the lack of sleep.

6.          Make resolutions

Ramadan is an excellent opportunity to shed some extra pounds as you are already resetting your metabolic system. Make resolutions with set deadlines and monitor your progress through the month to avoid putting on weight. For example, you may choose to limit the number of lavish Iftar buffets you attend this year. If you must go, try to fill up on salads instead of richer fare. Remember that breaking your fast with a feast will make you gain weight instead of losing it.

7.           Avoid binge-eating all night:

While Ramadan social gatherings are fun, it is easy to end up eating late into the night - or sometimes into the early hours of the morning - which undoubtedly expands our waistlines. The energy stored from late-night eating is not expended, as you go to bed soon after. Falling asleep with a full stomach also slows down your metabolic rate, making you feel sluggish the next day. All your hard work during the day to give the stomach a rest from food will be wasted.

8.          Prepare grocery lists:

If you are responsible for preparing the Iftar meal in your home, prepare a list of what food you need and don’t splurge on lots of processed foods, full of sugar or grease. Stock up on fresh and healthy foods, including a variety of vegetables, lean meats and fruits.

9.          Get a Ramadan buddy:

If you are serious about losing weight in Ramadan, it may be easier to achieve your goals by sharing them with people you see every day. Your family and friends will be more supportive if they know your goals and may have  similar weight loss aspirations – or at least be there to keep you on track.

10.       Monitor weight every few days:

If done correctly, fasting can be the ticket to great health, a fabulous body and mental wellbeing. Establishing a plan to monitor your food intake, the portions you eat, the time you eat and your weight will motivate you further.

Without planning ahead, you may find yourself focusing on your weight instead of your spiritual goals. The trick is to start making healthy eating a part of your life from now, and to keep the same discipline throughout the fasting period. It is all about self-discipline... which, after all, is the underlying message behind Ramadan.

Can pregnant women fast during Ramadan?

Pregnant women are exempt by Islamic law from fasting during Ramadan and, if pregnant, you should not overlook the exemption if you do not feel ready or able to fast. Your health and the health of your child may be at risk if you fast due to misguided guilt or pressure.

But, if you are healthy and have been advised by your doctor that you are in good shape to fast, there are ways to make it easier on yourself and your child.

Here are six tips to help you prepare and cope with fasting.
 

1.           Have more check-ups: Schedule regular check-ups before fasting and during your fasting period: the doctor or midwife may monitor your blood sugar level, advise on your dietary needs or keep an eye out for early complications of your pregnancy. 

2.          Rest regularly: Plan your day as best you can and get plenty of rest. Take things easy and accept any help that may be offered to you. Sit back, relax and avoid stressful situations; put your feet up and try to remain composed.

3.          Hold back on caffeinated drinks: A week or more before Ramadan, gradually reduce your consumption of caffeinated drinks, such as tea, coffee and soft drinks. This way you avert withdrawal headaches. 

4.          Time off work: Ask your employer if you can take some time off work or work fewer hours during Ramadan, perhaps offering to put in the hours at a later date.

5.           Warning signs: It is crucial that you pay particular attention to your baby's movements. Before Ramadan, make a note of them so you can compare them while you are fasting. If you notice any difference, no matter how slight, such as your baby not kicking or moving as much, you should immediately inform your doctor or midwife. Also be aware of any contraction-like pains which could be an indication of premature labour - again, get in touch straight away with your doctor or midwife.

6.          Best way to break the fast: Make sure you have lots of healthy food and drinks at Iftar and at Suhoor. Eat whole grains and high fibre foods, such as vegetables and dried fruits, and include beans and eggs, chickpeas and potatoes. Steer clear of sugary and high-fat foods. Drink ample fluids - at least two litres of water between Iftar and Suhoor.

Abdul A Samra, Chief of Division of Endocrinology. Diabetes and Metabolic Diseases at Wayne State University and Detroit Medical Centre, tells ICNA Relief: “A pregnant woman may choose to fast in Ramadan if she feels strong and healthy enough to fast, especially during the early part of the pregnancy.”

He goes on to say that it is “recommended that she does not fast during the last few months of pregnancy because the foetus requires a lot of nutrition at that time. It is also recommended that she does not fast in early pregnancy if she develops nausea and vomiting. A nursing mother should not fast since she risks her health and the health of her baby.”

Yet should you make the decision to fast, after consulting with your doctor and midwife, try it out for a couple of days and see how you feel. Go back for another consultation and check-up and decide, after seeking continued professional advice, if you want to carry on for another few days or so. Remember: Always be on the look-out for warning signs such as the baby moving or contraction-like pains.

What happens to your body when you fast

We are familiar with the rules of the Ramadan fast, but what actually happens to our body when we abstain from food and drink?  Answer: Our body gets busy…

Detoxification

Taking a complete break from food means that your body goes intoself-cleansing mode. The energy normally used in digestion can get to work elsewhere: removing built up toxins, healing old wounds and building new cells.

The body is forced to feed upon its own stored energy in the form of glycogen. As more stored fat is broken down, the chemicals and toxins absorbed from the food we eat and the environment we live in are released and eliminated from the body.  The detoxification that occurs normally in the colon, liver, kidneys, lungs, lymph glands and skin also goes into overdrive while we are fasting.

Digestive aid

As your body is not receiving a constant energy source, it depends on the reservoir of glycogen in your liver. This causes your blood sugar levels to drop, which can cause feelings of lethargy or weakness.

Meanwhile, your digestive tract is busy cleaning itself, allowing for more efficient digestion and absorption of nutrients. The lining of the stomach and intestines also work to restore glands and muscle and remove waste matter.

In the first few days of fasting, your kidneys will release more salt and water in a process known asdiuresis, so you may notice an increase in urine production. This, in turn, will reduce your blood pressure.  Other processes that sustain the infrastructure of the body increase - including the release of anti-ageing growth hormones.

Side effects 

As the body cleans itself, you many notice certain side effects. These include bad breath, body odour, headaches and a general sluggishness. The first week of Ramadan can be especially tough but, by week two, your system’s purge of all things bad will bring some relief. 

Other changes in the body during a fast include a slight decrease in core body temperature, due to a decline in your metabolic rate and general bodily functions.

Five ways to combat dehydration this Ramadan

Abstaining from food in Ramadan is generally bearable; it is water we struggle without, particularly in hot countries.

Since water makes up around 70 per cent of our bodies, its importance cannot be ignored. It is crucial for nearly every bodily function: from removal of wastes, assisting digestion, keeping our skin healthy and transporting nutrients around the body.

When you sweat, your body becomes dehydrated, because you are losing more fluid than you are taking in. This creates a disproportion of vital nutrients and minerals.

Not replacing lost nutrients and minerals when you break the fast is unhealthy, and can weaken you to the point where you may not be able to fast the whole length of Ramadan.

Even mild dehydration can affect your day-to-day performance, leaving you fatigued, dizzy and suffering from headaches and a lack of concentration.

To prevent dehydration, here are some helpful suggestions:

1.           Steer clear of the sun: During the day, wherever possible, stay away from the sun and excessive heat. Remain in a cool and shaded area, wear a cap or a hat and do less strenuous activities.

2.          Drink water and fluids after Iftar: Normal dehydration post-fast is easily remedied by drinking eight glasses or more of water immediately after Iftar. Try to avoid tea, coffee and sodas, as they contain high levels of caffeine and sugar, which may cause further dehydration.

3.          Drink traditional Ramadan drinks: The traditional Iftar drink Kamardeen (apricot) dramatically helps in the reduction of discomfort from stomach acid build-up, brought about by the lack of water. 

4.          Replace lost nutrients and minerals: Drink other fluids besides water, such as fruit juices, to replace lost nutrients and minerals. Getting your five portions of fruits and vegetables, particularly watery citrus fruits and strawberries, is also recommended. Fruit juices are plentiful in Vitamin A and calcium, and many are packed with fibre, iron, potassium and other minerals, as well as vitamins C, B1 and B2.

5.           Take care of your health: To combat potential sickness, due to lack of water, minerals and nutrients, don't over-exert yourself while fasting and remember that you are allowed to break your fast if you absolutely must. You can simply make it up at a later time.

Bonus tip:  Liquorice-based drinks such as liquorice tea are abundant in fibre and highly beneficial for your immune system, which can be dramatically weakened due to fasting and dehydration. You can also stave off colds and flus during Ramadan with an age-old preventative drink: half a lemon juice and a spoonful of honey in a mug of boiling water.

Five things you may not know about Ramadan 

 

You may be familiar with Ramadan's basic practices, such as abstaining from food, drink and sex during the daylight hours of the holy month, but there are some facts that you may not be aware of...

1.           Ramadan is the second highest spending month of the year in the Middle East:Many Muslims break their fast in restaurants and cafeterias during Ramadan, and enjoy entertainment until the early hours of the morning. Others spend the evenings, after the sunset meal Iftar, wandering around shopping malls (many of which have extended opening hours), socialising and buying gifts. By the end of the month, consumer spending will have dramatically soared to make it the second biggest month after Christmas. Companies such as telecoms providers, consumer goods brands and government agencies consequently spend up to half of their annual advertising budget during Ramadan as people in the region spend more time at home, shopping or calling friends and family.

2.          Ramadan has no associated symbol: Christmas can be symbolised by a Christmas tree or Father Christmas (Santa Claus). While we think of the crescent moon and lanterns when we think of Ramadan, there is no representative symbol. Ramadan is characterised, instead, by exercising the rituals of fasting and dedication to Allah.

3.          Ramadan charity: Zakat, one of the five pillars of Islam, makes it mandatory for all able Muslims to donate 2.5 per cent of their total annual wealth to the less fortunate. Helping the needy, deprived and poor is one of the most crucial aspects of Ramadan, so many Muslims prefer to practice zakat in this month, thereby also reaping the greatest spiritual reward from their zakat. Muslims mark the end of Ramadan with a three-day celebration, Eid Al Fitr. During these three days, it is mandatory for fasting Muslims to participate in Zakat Al Fitr, which is the practice of donating food or money to the less privileged - those who cannot afford to indulge in the Eid Al Fitr meal.

4.          Ramadan exemptions: While fasting is one of the five pillars of Islam, not everyone is required to fast. The sick, the elderly, those who are travelling, pregnant and menstruating women are exempt from fasting. They are, however, required to make up missed fasts at a later date.

5.           Ramadan concessions: Should an individual accidentally vomit whilst fasting, their fast is not broken and they do not have to make up for it after the month of Ramadan. However, if the person deliberately vomits for whatever reason, he or she will have to make up for it, as they have broken the fast. Also, if a person who is fasting forgets themselves and samples the iftar meal while cooking it, that's also acceptable; as long as it was not done on purpose.