Ramadan and Health

How Ramadan Can Boost your Health and Wellbeing?

Ramadan is a special time for reflection, self-improvement, kindness, and spirituality – and fasting is one of the key pillars of the Holy Month, with those observing Ramadan fasting from dawn to dusk.

Here are some of the positive impacts fasting can have on your health and well-being:

Regulates ‘bad’ cholesterol Many people aim to lose some weight by fasting. However, a recent study found that fasting also affects the lipid profile. This results in reduced blood cholesterol, which can keep heart attacks, strokes, and other diseases at bay.
Curbed appetite Observing Ramadan and fasting gives your lifestyle and digestive system a positive U-turn. As your body gets used to eating less, your digestive system gets a chance to rest and your stomach gradually shrinks in size. This reduces your appetite, and the results can last longer than many trend diets.
A month-long detox Fasting not only uses your fat reserves but also cleanses your body of harmful toxins that might be present in fat deposits. With the digestive system on a month-long overhaul, your body naturally detoxifies, giving you the opportunity to continue a healthier lifestyle beyond Ramadan.
Boosted mood and mental clarity Fasting can be a method of ‘supercharging’ the brain, increasing the growth and development of new brain cells, in turn, sharpening responses to information in the world around us. Studies also show that fasting can also make the brain more resilient to stress, more adaptable to change, and can improve mood, memory, and even learning capacity.

Have a healthy Iftar Along with the natural benefits of Ramadan, it is important that you embrace healthy practices yourself. Breaking your fast with three dates and water gives your body an instant energy and hydration boost ahead of your main meal. Light soup is a great choice to start your main Iftar meal as it helps you hydrate. Take it easy with the amount of heavy, creamy, and fried foods, as well as salty and sugary dishes. Consider opting for fish and leaner cuts of meat, wholegrain or brown rice, and pasta – as well as remembering to include your greens! Remember to prioritize vitamins such as vitamin C and vitamin D to avoid deficiencies. Take your time while eating, and keep an eye on portion control to help aid digestion and prevent weight gain.
Make Suhoor wholesome Like breakfast, Suhoor should be the most important meal of your day. Balance your Suhoor with nutrient-rich food like oatmeal, cheese, labneh, fruits, and vegetables. Certain foods with lower glycemic index (low GI) including oats, quinoa, multigrain and wholegrain breads, hummus and yogurt are good options as they release energy slowly throughout the day. Remember to drink plenty – water, milk, laban and fresh juices rather than tea and coffee will keep you hydrated during fasting hours.
Stay hydrated A little dehydration is natural, and this can lead to slight headaches and lack of concentration. However, you can help keep yourself hydrated by drinking plenty of fluids in the Iftar – Suhoor hours. Opt to drink water frequently, or take light tea without milk or sugar.- you can also add lemon slices or fresh mint to help detox and aid digestion.If you regularly have coffee or fizzy drinks, try to curb your intake, as these are diuretics that dehydrate the body.
Exercise moderately Fasting and dehydration can naturally cause you to feel lethargic and make your Ramadan days sedentary. However, with proper fluid intake, you should also try to exercise in moderate amounts. Remaining active helps reduce fatigue, gives your body the strength to keep going and is a good opportunity to lose weight if needed. However, exercise during fasting hours can be dehydrating and dangerous. It’s best to exercise just before Suhoor or a few hours after Iftar to make the most of your workouts.
Pick up healthy habits (and drop the unhealthy ones) Ramadan is also a chance for you to ditch addictions like smoking or sugar. With a little self-control you can continue to restrain from your addictions during and after fasting hours as well. Ramadan is also a great time to start and maintain healthy habits like eating more greens, drinking more water and taking regular exercise.

Managing your Health During Ramadan Fasting

Introduction Taking Medications Vaccinations Questions

Fasting during Ramadan involves abstaining from food and drink from dawn to sunset. Depending on geography and the time of year when Ramadan occurs, daily fasting can range from as little as 10 hours in the winter months to more than 17 hours during the summer. This daily fast should not have a negative effect on health for most individuals. However, even if you have a chronic condition, including coronary artery disease, kidney disease, high blood pressure or diabetes, you can fast safely if your condition is well managed and uncomplicated. 

Anyone with a chronic health condition who chooses to fast — especially if you have complications or take medications to manage it — should take time to plan and prepare in order to avoid experiencing problems or worsening your condition. Because fasting is not intended to cause harm, it’s important to consider consulting your health care clinician before Ramadan — or any time you plan to fast — to plan how best to maintain good health or determine whether fasting is safe for you. 

Medications taken by mouth or intravenous feeding are considered to break your fast. As a result, if it is safe to do so, these types of medications should be given or administered before dawn or after sunset if you choose to fast and if it’s safe to do so after consulting with your health care clinician. 

However, Islamic scholars generally recognize that other types of medications do not break the fast and may be taken during hours of fasting. These include medicated skin patches or creams, eye and ear drops, injections given in the skin or muscle (including insulin), supplemental oxygen, mouthwash or gargles that are not swallowed. In addition, many scholars also hold that nasal sprays and inhalers do not break your fast. 

For those planning to fast, it’s recommended you drink plenty of liquids when you’re not fasting, and limit caffeinated or highly sugared beverages. It’s also recommended that you avoid or limit highly processed foods or foods high in fat, and eat healthy, balanced meals with moderate portion sizes. 

The consensus among Islamic scholars is that getting a vaccine does not break a fast. As such, it is completely acceptable to receive any recommended vaccination, even during the day while fasting. 

Is fasting safe based on my health conditions?
How is it best to take my medications?
Could medications that are taken multiple times a day be changed to once-a-day dosing?
Should I check blood glucose (sugar) levels more frequently, or change my insulin or other medication dosing?

References

How Ramadan Can Boost your Health and Wellbeing (cleveland clinic abudhabi) (https://www.clevelandclinicabudhabi.ae/en/health-byte/ramadan/how-ramadan-can-boost-your-health-and-wellbeing)

Managing your health during Ramadan fasting (mayoclinic) (https://newsnetwork.mayoclinic.org/discussion/managing-your-health-during-ramadan-fasting/)