Ramadan fasting and its benefits
Ramadan is the 9th Islamic month where Muslims perform “Sawm” or the act of fasting, as it is one of the five fundamental Pillars of Islam. Throughout the entire month, Muslims refrain from consuming any food, drinking any beverages, and smoking from dawn till sunset. Usually, 2 meals are eaten through the day: one being Suhoor, a short meal before the break of dawn, and the other being Iftar, a meal to end the daily fast after sunset.
Aside from various spiritual benefits, Ramadan fasting also has its scientific benefits that will undoubtedly make those who perform the act move towards a healthier lifestyle! Here are some scientific benefits of fasting during Ramadan:
Detoxification (for a month-long period!)
When we fast, our body naturally goes on a detoxification process, where it cleanses the harmful toxins which could be found in fat deposits. Although, it is important to note that we should pay attention to our calorie intake and not overeat at Iftar for the detox process to happen optimally. The abstention from nicotine consumption from things like smoking and vaping throughout the day automatically contributes to the detoxification process.
Regulation of “bad” cholesterol
Fasting could also affect the lipid/fat profile of an individual. By refraining from consuming foods, the dietary intake, including fat intake, could change dramatically. This leads to a reduced blood cholesterol that helps prevent diseases such as strokes and heart attacks.
Boost of mood and mental clarity
A study conducted back in 2017 stated that fasting could be a mood-boosting activity, which was proven by the increased levels of serotonin and dopamine in the blood, along with other factors that help with the growth and development of new brain cells.
Such limited time to have a meal, are we fulfilling our needs correctly?
As mentioned before, Muslims only have 2 meals a day during Ramadan, which is greatly reduced compared to usual daily mealtimes. Aside from refraining from eating and drinking, any physical activities done throughout the day are carried out as usual. Therefore, it is super important to fulfill our nutritional needs during Suhoor properly to get going through the day. Here are some nutritional needs to improve your fasting performance during Ramadan:
Protein
Eating protein-rich foods during Suhoor allows us to feel more satiated and less hungry. It is also a major nutrient needed by the body for development and repair of cells. Some foods packed in protein to look out for this Ramadan include eggs, beans, fish and chicken.
Carbohydrate
Like proteins, whole grain carbs make you feel less hungry throughout the day. But they also are a major source of energy, as they are packed with complex sugars! Sometimes, people make the mistake of only consuming simple sugars like the ones sourced from bread and cereal. However, foods with carbohydrates can contribute so much more to their fasting performance, which include rice, oatmeal, and whole-grain bread.
Fiber
Fiber-rich foods are always the key to feeling full, even during fasting. Usually, fruits and vegetables are packed with not only fiber, but also vitamins and minerals! Additionally, they also have a high-water content, keeping you hydrated throughout the fast. Fruits and vegetables to look out for include watermelon, strawberries, cucumbers, and lettuce.
Healthy replenishment during Iftar
After more than 12 hours of fasting, our body would surely be in a state of hunger and needs food intake soon. Of course, we would want to quench all that thirst and hunger by eating/drinking as much as we want right after sunset! However, there are some important things to remember to have a healthy Iftar.
Firstly, it’s highly recommended to hydrate. Have a glass of water to break your fast, then start with foods like dates or something warm like a bowl of soup. Do take your time in eating before moving on to the main dish.
Secondly, it is recommended to avoid heavy main meals and heavy desserts. Heavy main meals which might be deep fried could be changed to stewed, baked, or roasted meals. Instead of heavy desserts like cheesecakes or doughnuts, it is great to venture towards healthy, homemade desserts.
Lastly, another important thing to remember is to never hurry or overeat during Iftar, as it will lead to indigestion and gastric problems. You wouldn’t want to be dealing with that every Iftar!
We wish all our Muslim readers a prosperous and blessed Ramadan. Let us all gather blessings and celebrate this holy month together. Ramadan Mubarak!
Leave a Reply