Yet another month of Ramadan and I wonder if we are prepared for it. I do not mean from the point of view of food logistics, because our pantries are usually oversupplied for this month as though we are hoarding for a coming war or famine, a manner contradictory to Islamic teachings. The concept of fasting is to be spiritually ready for Ramadan to purify our souls and purge our actions, utterance, expressions, attitudes, and intentions from evil doing, lies, hypocrisy, arrogance, egoism, wickedness, grudge, and other sins. From the physical aspect, abstinence from food, water, and certain worldly pleasures during daytime allows both body and soul to experience and sustain the hardships of deprivation. To our advantage, this ritual also produces health benefits. Fasting detoxifies various body systems from toxic residues and infections and eliminates excessive fatty tissues to maintain health balance, boost immunity, and give mental clarity that increases spirituality. I shall explain a way of fasting that benefits body, mind, and spirit to help during this Holy Month. Through proper and controlled eating and drinking habits, we are able to achieve optimum health, good weight, and mental lucidity.
To prepare the body for 12 hours of total fasting, your last meal, sahoor, should be very light consisting of low-fat yogurt, a salad with a crumble of white cheese or a cup of vegetable, grain, or legume soup, and a fruit if you wish. Remember to drink plenty of water at least a half hour before the last meal and before abstinence at dawn, fajr prayer, to avoid dehydration during the day.
Breaking fast, iftar, at sunset, maghreb, should be no more than water, dates, fresh or dry fruits, or their juices. Dinner after maghreb prayer should consist of high fiber, low glycemic index (GI) whole foods like whole grains, legumes, salad with a sprinkle of raw nuts or seeds, deep-colored vegetables, fish, or chicken. The advantage of whole foods is that they are rich in soluble and insoluble fibers, minerals, vitamins, enzymes and many necessary nutrients. While low GI foods maintain low blood sugar levels, high GI foods (refined sugar, carbohydrates, syrups, etc.) hike blood sugar and insulin levels, resulting in sharp blood sugar rises and drops, energy loss, sweatiness, irritability, fatigue, poor concentration, and mental confusion.
In order to prevent indigestion, acid reflux, lethargy, and excess weight; eat moderately and in smaller portions for iftar and sahoor; drink sufficiently; and avoid fried and fatty food and meat, refined sugar and grains, overindulgence, and tobacco.
While you are encouraged to drink plenty of water in between meals, you are also advised to limit your tea and coffee intake. Their diuretic effect can result in dehydration, harming the kidneys. Dehydration causes fluid and essential mineral (salt, potassium) loss, resulting in fatigue, constipation, headaches, irritability, and poor concentration. If you are addicted to caffeine, the first few days of fasting will produce withdrawal symptoms of headaches and lethargy during the day until you break fast with tea or coffee. I suggest that you substitute caffeine drinks with caffeine-free coffee, tea, and herbal infusions several days before Ramadan. This way you will minimize withdrawal effects during the first few days of fasting. Ramadan is an ideal period and opportunity to phase out caffeine intake and smoking in order to cleanse your body.
Though it is difficult to exercise during Ramadan, try to fit 30 minutes of activity (walking, jogging, swimming, or cycling) after iftar. Do it with a friend; it becomes more enjoyable. Your health will benefit and so will your silhouette.
Sleep is the most neglected lifestyle habit during Ramadan and most of the time. With night becoming day, many become sleep deprived, struggling with day work, staying awake all night to perform taraweeh and qiyam prayers as well as socializing. Sleep loss seems to be a Ramadan crisis to all.
To boost energy, I recommend a nutritious diet consisting of lots of colorful fruits and vegetables, whole grains and legumes, some fish or poultry, low-fat yogurt and cheese, plenty of water and unsweetened fresh juices, and enough sleep. It is important to avoid the energy busters such as refined sugar and carbohydrates (syrupy fatty desserts), fries and fatty meat (fast food), too much caffeine and soda drinks (tea, coffee, colas, milkshakes), and cigarette and argeela smoking. They sap your energy. If you are unable to sleep at night or enough hours, I suggest catnapping whenever possible. Sleep deprivation can harm the body on the cellular level and result in physical, mental, and emotional disorders. Allah the Merciful does not mean to inflict hardship upon us as He asserts it in surat Al-Baqarah, The Cow, “Allah intends for you ease, and He does not want to make things difficult for you” (chapter: 1, verse:184).
Prophet Muhammad (pbuh) recommends fasting to achieve good health, “Fast and you will become healthy.” This has been proven scientifically. Scientists prescribe fasting for detoxification, weight loss, wellness, rejuvenation, and longevity. Why not hit two birds with one stone? Ramadan Mubarak to all.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)