Ramadan is a month dedicated especially for your body and soul; it is an opportunity for you to look at things from a different perspective. Fasting is a part of many religions and many of the prophets have been known to fast.

During this month, Muslims from all around the world come together to abstain from eating and drinking between sunrise and sunset. This year, Ramadan falls in the middle of July, so the heat makes it extremely important to care for one’s health, as a healthy body will carry you through the month. The foods you choose to eat have a real impact on your health, energy and mood.

According to recent studies and experiments, the mere act of fasting stimulates the detoxification systems of the body; cleanses and regenerates the cells, tissues, blood vessels, organs, and systems; gives temporary and rejuvenating relief to the digestive and urinary systems and other organs (liver, pancreas, kidneys); burns excess fat; clears the mind from confusions and stress; refreshes the memory; renews brain cells; restores health and energy; enhances spirituality; teaches endurance, patience, and humility; re-energizes the body and vitality; and leads to healthy longevity.

Studies have shown that fasting is beneficial to both body and brain by cleansing the different body parts, cells, neurons, organs, and systems from toxins, heavy metal, chemical, bacteria, yeast, infections, drugs, fat, food residue, and environmental contaminants. Through detoxification, spirituality is also facilitated and materialized. Let us see how this phenomenon happens just by the mere act of abstaining from food and water for short periods.

Listen to your body

According to nutritionist Dr. Raneem Abdulmajeed, it is important to listen to your body and keep a close eye to the signals that your body is sending out to you while it is adjusting to its new eating routine. “Craving different kinds of foods will go to a whole new level where your body will crave anything from sweets to fried foods which are signals to the body’s nutritious needs,” she said. “Now this is up to you how to respond to these cravings, you can either feed the monster or fight it. Meaning you can choose the healthier choice or eat what you desire and regret later,” she added.

Create your own Ramadan routine

The first couple of days of fasting are always the hardest, but if you can establish a routine that your body can rely on, it will become easier for you and your body will adjust as time goes by. “Ramadan is the perfect time for you to have a plan B. Forget about morning coffee to wake you up and provide you with the needed energy to proceed with your day. Try power walks or any kind of sports that can help you get the energy you need,” said Abdulmajeed. “Try to slow down and enjoy the moment, don’t waste your energy when fasting. Don’t let hunger and a lack of caffeine regret a decision or an action. Create your own routine that fits perfectly with your lifestyle keeping in mind the healthier choice,” she said.

Quite back habits

You have been always thinking about the time when you would quit smoking or junk foods. Well, this is the perfect time. “Don’t wait, just do it, you are already fasting the whole day so that leaves only 10 hours for you to practice your bad habit,” said Abdulmajeed. “You need to look at it from a different point of view, meaning if you could stay away from your unhealthy habit for a month, you can probably live without it the rest of your life. It’s never too late to make the right decision,” she added.

Exercise

Just because you are fasting does not mean you forget about fitness; make sure to do sports. “You can kill time waiting for sunset by hitting the gym for some fat burning. Many people prefer to exercise after having breakfast to help with circulation,” she said. “Spending the whole day sleeping, watching TV or working can affect your lifestyle. Make sure to work out to help your body get energy and blood circulation,” she added.

Drink water

Your body might dehydrate during the day so make sure to make water your main drink during the month of Ramadan, it is the drink your body desires most. “Water is important for one’s bowels and kidneys to function properly. Not drinking enough water will result in darker urine and hardened stool,” said Abdulmajeed. “Sometimes eight glasses of water is not enough especially when you’re not drinking any during the day. Also make sure to drink some healthy juice to benefit from the vitamin and natural sugar,” she added.

Sleep well

Coffee and soda can cause insomnia and will keep you up all night and with that come more problems. “One of the most common unhealthy habits that happen excessively during the month of Ramadan is staying up all night and sleeping in the morning,” said Abdulmajeed. “Try your best to sleep early and this itself will provide you with the needed energy for the next day. Staying up will make you want to eat more and probably bad foods,” she added.

Avoid headaches when fasting

Morning headaches are very common when one is fasting; this is a way that your body is telling you it needs certain nutrition. “Headaches during a fast could be due to dehydration or hunger, inadequate hours of rest, or the absence of addictive substances such as caffeine or nicotine,” said Abdulmajeed. “Mostly water, when you drink enough water your headaches are going to get less and less by time. Other reasons are that you are not having enough healthy foods.”

Healthy iftar choice

Ramadan Iftar is the first meal of the day, like breakfast it is the most important meal. It provides you with all the energy you need to continue with your day. “Start your Iftar with fluids because that’s when your body needs the most. Dates are an excellent source of energy, as they contain fiber, potassium and magnesium so make sure you eat at least three of them as soon as you break your fast,” said Abdulmajeed. “Foods that contain white flour and sugar are digested quickly and might cause a sudden drop in energy levels so try to stay away from them, especially those fried foods,” she added.

Always try to include soups in your meal as they are a considered as comfort food and will surely comfort your hungry stomach. “This is a very good way to add all the healthy vegetables in one plate. You will benefit from the nutrition and the temperature of the soup will comfort you instantly,” said the nutritionist. “Iftar should not be heavy because this will make you feel full and heavy to do anything but lay down and be lazy. Try to include colorful fruit or vegetable salad, adding your favorite veggies and fruits that will make you full and light,” she added.

Fatty, fried, and syrupy foods and sweetened beverages defeat the purpose of Islam’s understanding of fasting and body detoxification, leading to weight gain, obesity, inflammation, and disease. This is against the concept of Ramadan, because according to Prophet Muhammad, peace be upon him (PBUH), “By fasting, you will become healthy.” The Prophet (PBUH) recommended breaking fast with one or three dates and water. He emphasized against over-consumption.

Healthy Sahoor choice

According to Dr. Abdulmajeed, one of the biggest mistakes people do is eating heavy foods in huge quantities in their Sahoor. “Waking up for Sahoor is a physical and mental blessing. It stimulates digestion early morning for it keeps sugar levels stable and delays hunger pangs through the day especially if you eat a wholesome meal you can get your daily dose of essential nutrients to avoid lethargy through the day,” she said. “One of the best meals for Sahoor is adding eggs, grilled white meat or cottage cheese. It keeps our metabolic rate stable and prevents you from losing muscle mass during the month. This meal can be replaced with a mixture of dates, figs, walnuts along with yogurt and maybe cereal,” she added.

Another mistake people do is passing on Sahoor, thinking one meal is enough for them. “This is bad for your health to adjust from three or four meals a day to one meal. You cannot stuff yourself in Iftar and not eat anything at Sahoor because it could lead to poor digestion, which is the major cause of acidity, heart burn and constipation,” said Abdulmajeed. “You need Sahoor because this is what will provide you with the energy you need on the next day. Make the best out of your Susoor and you will thank me the next day,” she added.

Fasting has been found to be an effective treatment for psychological and emotional disorders. It helps a person to firm up his will, cultivate and refine his taste and manners, strengthen his conviction of doing good, avoid controversy, petulance and rashness, which all contribute toward a sane and healthy personality.

Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.

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