Revive Healthy Living This Ramadan

JEDDAH, 27 October 2004 — Some time ago, a conversation with my doctor sparked an interest in health and fasting. She tried to convince me that fasting was not good for my health, explaining that starving during the day and gorging on heavy food at night was unnatural and unhealthy. Increased activity in the late hours such as shopping and socializing further threw off the natural rhythms of the body.

When I responded by outlining the many spiritual benefits of fasting, she asked me whether an unwholesome lifestyle could perpetuate spiritual growth. I tried to explain that the Prophet (peace be upon him) had urged us to live and eat simply according to the natural cycles of the earth. She simply replied, “The reality is that my patients double during and after Ramadan.” I had nothing to say. My brother who was suffering from overacidity and a stomach infection brought on by too many pakoras and dahi baras was her most recent patient!

It is likely that in the months preceding Ramadan we prepared ourselves mentally and spiritually for a month of prayer, contemplation and good deeds. However, it is unlikely that many gave much thought to the physical implications of fasting and its effects on our health and wellbeing. It is common in our culture to feel that the body and its proper maintenance are outside the realm of spiritual or religious life, and the majority of us are strangers to our own bodies.

Obedience to God’s natural laws means seeking out a healthier and more wholesome way of living. There are countless references in the Qur’an to the Earth’s natural cycles and we are asked to reflect and contemplate on these signs and blessings. Yet are we living the way God intended? Even animals in their wild habitat eat and drink what is good for them. Whereas we knowingly eat that which is harmful or poisonous to our health. In this over-processed age thousands of synthetic food additives, chemicals and fertilizers are dumped into our food and water. Everything is refined of its nutritional value, baked, fried, cooked and overcooked. Even a simple loaf of white bread has been treated, bleached, enriched, and flavored. We poison ourselves on a daily basis with caffeine and sugar-laden drinks, fatty foods, and food additives.

Mood swings, fatigue, lack of concentration are just some of the psychological symptoms now linked to poor diet. Overeating has become endemic, particularly as unhealthy food is becoming cheaper and more accessible. Fasting is an essential way to redress this imbalance.

Fasting has been practiced for thousands of years; we read about it in the Old Testament. It was used to treat the sick in ancient Egypt, Greece and throughout the Mediterranean world. Pythagoras required it of his students before he took them on as disciples. It was prescribed in the Qur’an 1,400 years ago and subsequently by Arabian physicians during the medieval age in Europe. It has remained a therapeutic practice for acute disease and chronic ailments in the modern day and many still swear by it as the means of achieving optimum health and longevity. What is relatively new, however, is the practice of fasting during the day and gorging on fatty, unwholesome food during the night.

The body is a complex instrument. It takes a lot of battering and abuse to upset the balance of this miracle instrument. Just as in our daily lives we must look after our bodies, it is even more important to take extra care during Ramadan and fast intelligently and with common sense.

Fasting is a means for spiritual purification. It frees us to turn toward God with greater clarity and focus and opens up the avenues to spiritual growth not available during everyday life. Fasting also results in physical rest; rerouting the energy otherwise employed in the digestive process and using it for clearing out toxins, and repairing damage. Some of the symptoms experienced during the cleansing process are a heavily coated tongue, bad breath, headaches, weakness, irritability, skin eruptions and bad body odor. These are signs that the body needs rest from the constant bombardment on its systems. But remember, there is a great difference between an unhealthy fast and a healthy one. Outlined below are some principles and guidelines to ensure a healthier Ramadan.

Don’t Worry, Your Body Won’t Starve!

There is no danger of nutritional deficiency developing in a fast of an ordinary duration. A healthy body stores adequate nutritional reserves to tide it over several days, weeks or even two or three months of lack of food. In fact prolonged fasting has been shown to improve certain health conditions. The body is able to redistribute and utilize its stores of proteins, sugars, fats and essential nutrients with God-given ingenuity. More damage can result from overeating than from abstaining from food for short periods of time.

Never force food into the stomach unless there is genuine hunger. There is a saying that “many a grave has been dug with the knife and fork.” Hunger is the normal indication of a need for food so when hunger is lacking don’t eat! Fasting is a means of bringing our appetites under control; therefore take this opportunity to learn to differentiate between your appetite and genuine hunger.

Overeating is considered an obstacle to spirituality in many traditions. It is said that gluttony leads to hardening of the heart and other spiritual defects. It is related in a tradition that the Prophet Muhammad said, “The son of Adam fills no vessel more displeasing to Allah than his stomach. A few morsels should be enough for him to preserve his strength. If he must fill it, then he should allow a third for his food, third for his drink and leave a third empty for easy breathing.”

Eat When You’re Hungry

In an obsession to lose weight, some people ignore their body’s genuine call for food. This is very dangerous. Your body has certain nutritional requirements and it is crucial for your long-term health that you meet them. What is important is that you eat pure, fresh and natural foods in adequate quantities according to your body’s needs.

Get a Good Start With Sahoor

If you’re not hungry when you get up for sahoor, then don’t force yourself to eat. After a few days you should automatically build up an appetite in the early morning as your body becomes used to the new routine. You can substitute paratha with whole wheat chapati or toast and alternate fried eggs with boiled or poached ones. Sensibly reduce the oil and heavy spices used in cooking. Soaked nuts (almonds and walnuts are particularly nutritious) are a good source of protein. Fruit in moderation (no more than two pieces) is good to maintain bowel movements. Yoghurt is excellent for digestion. A teaspoon of olive oil, almond oil or ghee lubricates the system and provides essential fats. For a particularly nutritious meal add a banana, soaked nuts and raisins and fresh honey to a bowl of oat or rice porridge. Substituting oats with barley will keep thirst at bay. Ground cinnamon is a great alternative to sugar. Drink water before you eat if possible. Green tea is excellent for cleansing and preparing the digestive system. Milkshakes with banana and eggs are also good in the morning.

Eat More Low Glycemic Index Foods

The Glycemic Index (GI) is a method of measuring the effect of foods on blood sugar levels compared to pure glucose. Pure glucose can be absorbed directly into the bloodstream, producing the maximum response on blood sugar levels in the shortest time. However, this effect is short lived and can be followed by a crash in blood sugar and therefore energy levels. Foods with lower GI scores take longer to be absorbed into the bloodstream, delivering energy over a longer period of time. Cornflakes and sugary cereals, the breakfast of choice for many children, have a very high GI score compared to oats, bran, barley or whole grains. High GI foods eaten at sahoor will leave you feeling hungry very quickly. Eating whole grains, high-fiber and protein foods lowers the overall GI of a meal. It ensures that you maintain a more steady level of energy.

Break the Fast Wisely

There is a saying that “any fool can fast but it takes a wise man to break his fast correctly.” Try not to become over-filled with fluids, especially cold drinks. Hot herbal teas are excellent for cleansing the system and aiding digestion. Honey and lemon in warm water is also detoxifying. If you suffer from constipation try a glass of physillium husk with a tablespoon of olive oil in a glass of warm water. If you feel particularly dehydrated add a little salt. An excellent feel-good drink for iftar is half a cup of fresh juice mixed with hot water to make delicious fresh fruit tea. Eating whole foods prevents bloating and overeating. Apples, bananas or dates in moderate quantity are good fruits this season. Grated carrots cooked in milk as a halwa (bar the sugar) is wholesome and nourishing. Stay away from fatty and fried foods, sugary, canned and processed food!

As with sahoor, reduce oil and heavy spices. Say no to iftar “feasts” and “all you can eat” options in restaurants. Instead opt for nutritious home cooked meals of nourishing soups, cooked green vegetables, fresh salads, stews and any soft, wholesome natural foods that are easy to digest. Eat fruit on an empty stomach, not after the meal. The main need is wholesome food and not too much of it.

Avoid Dehydration

We sometimes forget to drink enough water after breaking the fast. Remember to drink plenty of water between your meal (wait at least half an hour) and when you go to sleep. This will ensure that your body is hydrated and aid the elimination of waste.

Slow Down!

Ramadan is a time for physical repair and rest, mental poise and spiritual rejuvenation. To aid this process as much as possible, we must reduce mental, sensory and physical activity. This means avoiding physical exertion and avoiding loud music, crowds, television, and even arguments and trivial disputes.

Live Better

Men and women are made for a better and longer life then we now enjoy. If we respect God’s natural laws, we will remain well. If we habitually overstep these limits, our bodies will succumb to disease. This Ramadan, let us revive the spirit of healthy wholesome living, for better health, loving and sharing with others and charitable service.

— Send comments to monahydari@hotmail.com.