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The blessed month of Ramadan is the ninth month of the Islamic calendar and the time when many Muslims around the world fast during the day for 29-30 days. The Islamic calendar is lunar and therefore Ramadan falls a little earlier than every year.

Muslims participating in Ramadan do not eat or drink anything during daylight hours, eating one meal (Suhoor or Sihr) just before sunrise and another (Iftar) after sunset. The end of Ramadan is Eid al-Fitr, Eid al-Fitr. A special festive meal is eaten during the festival, which is the first day meal for a month.

Ramadan 2021 is expected to start around April 12.

While fasting is mandatory for all healthy Muslims (not children), there are exceptions for those who are ill or whose health may be affected by fasting, for example, pregnant or lactating women and diabetics.

How does fasting affect the body?

During fasting hours, when no food or drink is ingested, the body uses its stores of carbohydrates (stored in the liver and muscles) and fat to provide energy once all the calories from the food consumed during the night. The body cannot store water, and therefore the kidneys conserve as much water as possible by reducing the amount that is lost in the urine. However, the body can't help but lose some water when you go to the bathroom, through your skin, when you breathe, and when you sweat in hot weather.

Depending on the weather and the length of the fast, most people who fast during Ramadan experience mild dehydration, which can cause headaches, fatigue, and difficulty concentrating. However, studies have indicated that this is not detrimental to health, as long as enough fluid is consumed after breakfast to make up for what was lost during the day. However, if you cannot stand up due to dizziness or are confused, you should urgently drink moderate amounts of water, ideally with sugar and salt, a sugary drink, or a rehydration solution. If you pass out due to dehydration, other people should raise their legs above their head, and when you wake up, you should quickly return fluids to your body as described above.

For those who tend to consume caffeinated beverages such as tea and coffee during the day, a lack of caffeine during fasting can initially lead to headaches and fatigue. This can be alleviated during Ramadan as the body adapts to not consuming caffeine during the day.

Once breakfast is eaten, the body can rehydrate and obtain energy from the food and drink consumed. After not eating for a long time, it may help to eat slowly for breakfast and start consuming lots of fluids and foods that are low in fat and high in fluids.

Drinking plenty of fluids, as well as eating foods rich in fluids, such as fruits, vegetables, yogurt, soups, and stews, is very important to replenish the fluids lost during the day and get off to a good start the day after fasting. Salt stimulates your thirst, so it is a good idea to avoid eating too many salty foods. The pre-dawn meal provides fluids and energy for the next fast day, so making healthy choices can help you cope better with your fast.

While iftar meals are usually a time of celebration, when families and friends gather to break the fast, it is important not to overdo it during Ramadan. Eating a lot of fried, creamy and sweet foods can lead to weight gain during Ramadan. Ramadan can be a good time to make changes to improve the balance of your diet that you can maintain in the long term.

Changes in eating habits and a lack of fluids during the day can cause constipation in some people. When you can eat and drink, eating lots of high-fiber foods, such as whole grains, high-fiber cereals, bran, fruits, vegetables, beans, lentils, dried fruits, and nuts, along with plenty of fluids, can help relieve the constipation. as well as doing some light physical activity, such as walking, after breakfast.

 

Is fasting good for health?

The results of studies on the effects of fasting on health in Ramadan vary, perhaps due to the different duration of the fast and the climatic conditions that it passes through depending on the time of year and the country in which the fast is performed. Some studies have found that overweight or obese people lose weight and body fat during Ramadan (although they tend to regain that weight after Ramadan). If you are overweight and want to lose and maintain your weight, making plans to maintain a healthy diet and be active when Ramadan ends can help you maintain the weight lost due to fasting.

Some small studies looked at the effect of the Ramadan fast on factors such as blood cholesterol and triglycerides (blood fats) and found short-term improvements in some cases, although some studies found no effect. There have also been some small studies that indicate that fasting during Ramadan may have a short-term beneficial effect on the immune system. In both cases, the results of the studies were mixed, so more research is needed to confirm these results.

What do you eat and drink for breakfast and at sunrise?

Breakfast: When you have breakfast for the first time, eat plenty of fluids, low-fat foods, foods rich in fluids, and foods that contain some natural sugars for energy (avoid eating too many foods or drinks with added sugars). Here are some examples:

• Drinks: water, milk, fruit juices or juices: water provides hydration without extra calories or added sugars. Milk and fruit-based drinks provide some natural sugars and nutrients; These are also good for breakfast, but avoid drinking too many drinks with added sugars after breakfast, as they can provide a lot of sugars and calories.
• Dates: Traditionally eaten for breakfast since the time of the Prophet Muhammad, dates are a great way to break the fast because they provide natural sugars for energy, provide minerals such as potassium, copper, manganese, and a source of fiber. You can also try other dried fruits like apricots, figs, raisins, or prunes, which also provide fiber and nutrients.
• Fruit: A traditional way of eating breakfast in South Asian cultures, fruit provides natural sugars for energy, fluids, and some vitamins and minerals.
• Soup: traditional in many Arab countries, an easy way to break the fast and provides fluids. Traditional soup is based on meat broth and usually contains legumes, such as lentils and beans, and starchy foods, such as pasta or cereals, which provide nutrients and energy.
  

After breakfast: Meals vary according to different cultures and traditions, but try to ensure that the foods you eat provide a balance of starchy foods, including whole grains, fruits and vegetables, dairy products, and protein-rich foods such as meat and fish, eggs and beans, as described in this Eatwell guide. For example, you can have a variety of curry dishes that include fish, meat, vegetables, and beans, and they're served with rice, chapati, and yogurt, and that includes all of the major food groups in the Eatwell guide.

After a long fast, it is normal to want to treat yourself, but try to keep a small amount of fatty, sugary foods and sugary drinks. Remember that you only have a relatively short time each day to eat and drink to provide your body with all the essential nutrients and fluids it needs to be healthy, so the quality of your diet is especially important during Ramadan.

If you can, once you have a chance to digest your food, you can try some light exercise like walking. If you attend Tarawih (special night prayer for Ramadan) at night, you may be able to walk all or part of the route.

Suhoor: Drink plenty of fluids, choose foods rich in fluids to ensure you get good hydration the next day, and opt for starchy foods for energy, and choose types high in fiber or whole grains when possible as these can help you feel full and can Help digestion, which helps prevent constipation. Here are some examples:

 

• Oats: they are whole grains and you can choose porridge, which will also save liquids since it is made with milk, water, muesli with milk, yogurt or oatmeal during the night. You can try fresh or dried fruits, nuts, or seeds as toppings.
• High Fiber Breakfast Cereal: Provides plenty of fiber and is often fortified with vitamins and minerals, providing additional nutrients. Because it's consumed with milk, you also get fluids and nutrients like calcium, iodine, and B vitamins from milk.
• Starchy foods like rice or couscous: You can try rice with yogurt with fruit or try couscous or other cereals with dairy or fruits. If you are looking for delicious dishes in your pre-dawn meal, it is a good idea to make sure these dishes are not too salty or else they will make you thirsty during the fast.
• Yogurt: This can be a good food to include in whey, as it provides nutrients such as protein, calcium, iodine, B vitamins, and also contains fluids. You can combine it with cereals and fruits as in the previous examples.
• Bread: Choose whole grain options because they provide more fiber, for example whole grain toast or chapati. Avoid combining bread with salty foods like hard cheese or corned beef. You can try nut butter (no added salt), soft cheese, or bananas. Since the bread is quite dry, be sure to drink plenty of water or other fluids on the side or you can eat liquid-rich foods like lentil soup, which is a traditional food for suhoor in some countries.
  

Fasting with diabetes

Much research has been done on the effects of fasting on the health of people with type 1 and type 2 diabetes. Type 2 diabetes tends to be particularly prevalent among people of Black African and South Asian descent, many of whom they may be Muslim. There may be a risk of dehydration and hypoglycemia for diabetics who fast, especially in spring and summer, when the days are longer and warmer.

In Islam, people with health problems such as diabetes can break the fast. However, fasting during Ramadan has great spiritual significance for Muslims and many diabetics choose to fast. Whether fasting is a personal decision for everyone or not. If you have diabetes and plan to fast, it is recommended that you visit your doctor or health care team to discuss how you are managing your condition while fasting.