I would like to start by wishing my readers as well as the Muslim population of the world Ramadan Mubarak. May Allah the Almighty bestow upon us the strength, health, and willpower to perform fasting Ramadan with all its other duties. Many articles and columns were written about the religious aspect of Ramadan, but I decided to tackle its health aspect, because nothing enables us to accomplish the duties of Ramadan as much as sound physical, mental and emotional health, determination and clarity of intention.
I am sure most of us are aware that the state of physical and mental well-being and spirituality are only achievable through healthy lifestyle practices. These emphasize a well-balanced nutrition along with plenty of water, regular activity, stress management, adequate sleep, anger control, positive thinking, forgiveness, tolerance, spirituality, prayer, meditation, and good familial and social relationships.
Some of us would find these requirements difficult to implement, while others are eager to adapt them to their lives, because they are aware of their importance or might have experienced their effectiveness on their physical, mental, and emotional balance, vital energy and spirituality.
One of Ramadan’s obligations is abstinence from food (I am not going to discuss the spiritual or the behavioral aspect of fasting), which is meant to unburden the body of excess weight, cleanse the different body systems, clarify the spirit, and purify the intention. Scientific evidence has recently discovered some of the physiological boons of fasts. With fasting, a dormant gene that leads to longevity is stimulated. Groups of people are actually practicing calorie-restriction and fasts, not for religious reasons but for achieving health balance through weight loss and detoxification; keeping disease-free; and prolonging their lifespan. If science and modern medicine have just uncovered the benefits of fasting Prophet Mohammed (peace be upon him) revealed that 1,400 years ago by advising “fast and you will become healthy.”
For this reason and more, we should not be surprised that God has ordained periods of fast for Muslims, Christians, and Jews, emphasizing its good effects on human health and spirituality. However, we seem to have strayed from the core of this concept and become a nation, which is obsessed with indulging in overeating during this month rather than eating sensibly after sunset. Ordinary meals have turned into lavish and irresistible banquets, aborting the whole spirit of fasting, which requires moderation and self-restraint instead.
To break fast at magrib (sunset) time, we should start with a few dates and fruit along with plenty of water to hydrate the body and keep light in order to pray without the discomforts of flatulence and indigestion. The meal following prayer should be simple but nourishing, consisting of whole grains, vegetables, legumes, and proteins in reasonable portions. Fried fatty foods and rich syrupy desserts abort all efforts of reaping health benefits with fasting and rob physical energy and mental alertness.
Overindulgence is taxing on the digestive system, leaving the body lethargic and sapped of vitality, whereas lighter meals at iftar (breaking fast) and plenty of water energize the body, stimulate the brain, and sharpen the senses. Sahoor (the last meal before dawn) should be even simpler but nutrient-rich. Nibbling on rich and fatty snacks and sweetened drinks can lead to weight gain, while drinking lots of water or herbal teas and munching a few nuts, in moderation, with a fruit or yogurt give energy without burdening the digestive tract.
Regular activity should not be omitted during Ramadan. Scientific evidence indicated that physical training suppresses cravings and tames unruly appetites through the stimulation of the hormone leptin. Allocate a half hour for walking, jogging, or other aerobic and body building exercises. It is not impossible! Find an exercise partner or a walking companion. I am sure your invitation would be appreciated. Keep your bottle of water close by during training. Regular exercises reduce nibbling; suppress untamed appetites; lift the mood; and enhance sleep.
Finally, take your ration of sleep, a major aspect of lifestyle that should be adhered to. Unfortunately, night sleeping hours are very limited during Ramadan. Night sleep is very essential for physical and mental health. Physiologically, night sleep helps the body and brain cells to repair and function effectively. It also boosts the immune fighting cells against disease and provides physical energy and mental alertness. Such vital health increases spirituality to perform fasting, prayer, and other duties required of us during this holy month.
I may sound redundant in stating the obvious, but I find it important to emphasize moderation, moderation and moderation. A balance in all lifestyle practices should promote physical, mental and emotional health. Such a balance leads to a disease-free body and mind, vital energy, wellness, and longevity, adding to joie-de-vivre, while fasting offers, maintains and even restores physical, mental and emotional equilibrium.
Enjoy the blessings that come with Ramadan, keeping in mind all stipulations in Islam not only come with direct or indirect benefits to performing Muslims but they are also comfortably doable. Allah, the Merciful, reassures us of that “... God wills that you shall have ease, and does not will you to suffer hardship...” (Chapter: 2; Verse: 185).
— (Mariam Alireza is a holistic science specialist. Send comments to [email protected].)