Ramadan, the ninth month of the Islamic calendar, and millions of Muslims throughout the world fast from sunrise until sunset. To fulfil the nourishments demands during fasting is very necessary. Ramadan lasts for 29-30 days, during which time participants abstain from food and drink except for the two meals that occur before dawn (called suhoor and sehri, respectively) and after sunset (iftar). The conclusion of Ramadan is celebrated with a festive dinner known as “Eid-ul-Fitr,” or the “Festival of the Breaking of the Fast.” As part of the Five Pillars of Islam, Ramadan is also a time for prayer, introspection, and fostering communal values.
Who has to fast during Ramadan?
Children, nursing mothers, people with diabetes, and the ill are excused from fasting during Ramadan, but healthy Muslims are expected to participate. This is due to the fact that fasting is a significant mental and physical challenge that should be avoided by populations whose health is already fragile.
How does the body handle the fast?
Meals are limited to before sunrise and after dusk, so the body must first deplete its stores of glucose (in the liver and muscles) and fat for energy (in fat cells across the body). The kidneys will attempt to limit the volume of urine produced because of the limited capacity for fluid storage.
How can I nourish and keep myself healthy during Ramadan?
In order to avoid unpleasant side effects including headaches, lethargy, and low mood, good nutrition is especially important during Ramadan.
Make sure you’re getting enough fuel at every meal to nourish yourself by including healthy carbs, proteins, and fats (preferably unsaturated like olive oil, avocados, fatty salmon, and nuts) on your plate.
Choose complex, high-fiber starchy carbs such as wholegrain bread, pasta, rice, cereals, and potatoes for sustained energy, nourishment and decreased cravings for sugary, processed foods.
Do your best to stay away from fried and salty foods, as these will cause you to lose fluids through increased urination.
Extra fluids, such as water, milk, yoghurt, soups/broths, should be consumed at the morning meal in order to prepare for the day ahead. Don’t forget that fruits and vegetables are also good sources of fluids and nourishment.
To alleviate any gastrointestinal distress and give your brain time to catch up, break your fast slowly and chew thoroughly. It will also aid with portion management to get all the nourishing components by preventing you from eating until you are too full to continue.
To read our article about “Special Eid 2023 offer announced by Changan on Alsvin” click here.
