I am well aware that many of my readers fast during the holy month of Ramadan. 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 vitally 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.
It is important to listen to the signals that your body is sending out to you while your body is adjusting to its new routine from the very outset.
These messages often come in the form of cravings. Indeed, you may crave anything from fruit juice to a boiled egg. This is your body signaling the nutrients it needs.
The first few days of fasting are always the most difficult, but if you can establish a routine that your body can rely on, fasting will no doubt become easier your body will adjust as time goes by.
You are bound to have less energy during the day even with airconditioning. This will prompt you to do yourself a favor, slow down and live in the moment. Try to indulge in decision-making early in the morning when you feel you have more energy.
Fasting has many benefits for the body and mind. Many people say their sense of taste is heightened after a day of fasting and reminds them of the value of food and that it should be eaten in moderation.
The month of Ramadan is a great opportunity to focus on restoring a balanced and healthy lifestyle. Health is the key to happiness and what we consume directly affects our health and how well we feel. Foods that are digested slowly, primarily high-fiber foods, are important and should be consumed at during the pre-dawn meal, as these are the foods that keep your hunger at bay and give longer lasting energy.
Foods containing sugar and white flour that are digested quickly will cause a sudden drop in energy levels and these should be regarded as treats and not eaten for breakfast. Traditional foods such as dates are an excellent source of energy, as they contain fibre, potassium and magnesium. Bananas are also soothing to the stomach and cause a slow release of energy. That is why tennis players often eat them to ensure sustained energy. Dates and bananas also help avert muscle cramps.
Constipation is a signal
There are steps you can take to avoid constipation:
• Drink Water
• Eat a healthy breakfast
• Engage in evening exercise to get your circulation moving
Constipation is often a sign of dehydration, so make water your main drink during Ramadan; it is the drink your body desires most.
You need water for your bowels and kidneys to function properly. Without sufficient water, stool will harden and your urine will darken.
How much water you need to drink is not an exact science, but it is generally recommended that the body needs 8 glasses of water at room temperature and sometimes even more in the heat of the summer in the Gulf. Therefore, aim for 8 to 12 glasses of water and 2 glasses of freshly squeezed juice or a smoothie.
Gas, or wind in the intestines (also known as flatulence), can be caused by drinking fizzy or carbonated drinks and colas. Avoid drinking more than two cans of cola or two cups of coffee or tea, as they can keep you awake at night and have a diuretic effect on the body. Don't quit cold turkey, as you will experience withdrawal symptoms such as headaches, so cut down gradually. Because our body is made up of mostly water, the best source of fluid replacement is pure water. Aim to drink enough water at night to avoid dehydration and headaches during the day. Sip on water throughout the evening. Aim for 8 glasses by bedtime. To help you stay hydrated, keep a water bottle by your bed.
Ramadan is a good time to slowly decrease your dependency on tea, coffee and colas. Treat these drinks as treats. In short, many of the most common health problems can be solved by simply choosing to drink water. Water is the cycle of life.
Suhoor (the pre-dawn meal):
A good breakfast is the key to a healthy start to the day. To make it easier, prepare a light breakfast before going to bed so you can quickly eat and go back to sleep.
What you can stomach in the early morning hours will depend on your taste, but try to include whole grain cereal, milk, yoghurt, fresh fruit and sliced banana. Follow with bread and honey. A simple boiled egg on toast is also a good option. Also include fresh fruit juice and finish on a large glass of water. Yoghurt is a traditional food for preventing constipation, as it helps food move through your body and ensures regular bowel movement.
Gentle exercise
It is important for circulation to maintain some kind of exercise. Get into the habit of taking an evening walk after Iftar or a swim in the sea if it is safe to do so. Fresh air is important for your body and it will also help you to sleep well.
Ramadan Recipes:
Qamar Ed-Deen Drink:
Qamar Ed-Deen is sun-dried apricot paste spread in sheets. In just a few hours, you have a sweet drink consumed traditionally during Ramadan.
Ingredients
3 sheets of dried apricot paste
2-and-a-1/2 cups hot water
3 tablespoons sugar
3 teaspoons orange blossom water
Method
Cut the apricot sheets into small pieces.
Place the pieces in a bowl and add the hot water.
Leave for 2 hours or more, stirring from time to time for the pieces to dissolve.
Strain the mixture through a fine sieve.
Add sugar and orange blossom water.
Let it cool in the refrigerator for an hour and serve in glasses.
Ask Alva
What causes headaches during Ramadan? Rashid S.
This common problem has many causes. 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. Ensure a moderate and balanced diet, and especially, do not miss the pre-dawn meal and take in enough fluids. If the problem persists, speak to your doctor. A good night’s sleep is necessary to ensure balance the next day, especially for those who go to work. Lack of sleep can express itself in the form of nervousness, bad headaches and digestive problems. Take an afternoon nap, as this will give you energy and refresh you so that you can enjoy your evenings. A 20-minute power nap has been shown to boost productivity and efficiency.
— Ask Alva
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Toward a Healthy Ramadan
