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Have a Happy and Healthy Ramadan
As Ramadan is approaching and all of us are preparing ourselves to greet this Holy month, i thought i should share some tips for healthy eating in Ramadan.
Islamic View of Healthy Eating
The blessed prophet MUHAMMAD (P.B.U.H) said
“The children of Adam fill no vessel worse than their stomach. Sufficient for him is a few morsels to keep his back straight. If he must eat more, than a third should be his food, a third for his drink and a third left for air. (SUNAN AL-TIMIDHI)”
Our body is a gift from ALLAH. It is His "ammant" and we have to take care of it for a fixed period of time. The size, amount and type of food we eat have direct impact on our body. The food we consume affects our behaviour and personality. Overeating is long been disliked by ISLAM. Overeating increases the worldly appetite and makes our body sluggish and lazy which directly results in dulling our soul and spiritual growth.
Changes That Occur In Our Body during Ramadan
Changes that occur in the body depend on the length of fast-day. Technically our body enters into a fasting state eight hours or so after our last meal, when our gut finishes the absorption of nutrients from the food.
First Stage
In normal state the glucose is the main source of energy which is stored in liver and muscles. During a fast this store of glucose is used initially, in order to provide energy.
Second Stage
When these stores of glucose run out, then, fat becomes next source of energy for our body.
Third Stage
Only with prolonged (continuous) fast of many days or weeks does the body eventually turn to protein. Now this is technically called starvation and is clearly unhealthy.
You don’t have to worry as during Ramadan you get an opportunity to refill your energy stores at"sehree" and "iftaree" meal times. So during Ramadan first you use your glucose and then gradually the fat as the main source of energy. But having two meals also protects you to starvation stage which is not good for the body (it means when all glucose and fats are used up the body starts consuming the protein).
The use of fat for energy helps in weight loss which has many benefits, such as:
• Better control of diabetes,
• Reduces blood pressure,
• In long run, it also reduces blood cholesterol level.
Foods to Be Taken In Ramadan
Balanced food and fluid intake is important in Ramadan. Fasting can improve your health. But if right foods are not consumed then you may get negative results. The main factor is not the act of fasting but the type of food that you take between "sehree" and "iftaree". The diet should be simple, keep it like your everyday meals and don’t make it a feast or party food.
Sahree
Don’t skip it with just a few sips of water. It is like a breakfast. This meal should be a moderate meal that can provide energy for many hours. Food which release energy slowly in our body should be used. Like WHEAT, CEREALS etc. I will recommend a chapatti (bread) with egg or any curry and a cup of tea.
Iftaree
This meal, as we follow our beloved Prophet Muhammad (P.B.U.H) traditions, could be started with dates which provide the refreshing burst of energy. Similarly, the fresh fruit juices give an instant and healthy energy boost. As i said earlier that meal should remain a meal not a big feast with lots of unhealthy dishes.
Healthy Iftaree Examples
SIDE DISH......................................MAIN DISH.............................SWEET DISH
DAHI BAREY...................................CHICKEN CURRY...................CHAPATI KHEER
BAKED SAMOSAS..........................ALOO GOSHT.........................CHAPATI BARFEE
SHALLOW FRIED PAKORAS...........QEEMA MATAR......................CHAPATI FRUIT CHAAT
SEEKH KABAB...............................RICE WITH DAAL CURRY........RAS MALAI
Carbohydrates
"Good carbohydrates" are also known as "complex carbohydrates". They release energy slowly in the body. These are found in grains like wheat, barley, semolina, beans, lentils, basmati rice, etc.
Fibre Rich Foods
These foods are also digested slowly. They Include bran, whole wheat, vegetables and fruits, etc.
Foods to Avoid
Simple carbohydrates like sugar, these include all the sugary foods like cakes, sweets, pastries, pies, biscuits etc.
Fatty Foods
Like chocolates, mitahai (sweets), deep fried foods etc.
Caffeinated Drinks
Like tea, coffee, colas etc. They act as diuretic and thereby stimulates faster water loss through urination.
HEALTH COMPLICATIONS AND REMEDIES IN RAMADAN
1. Heartburn (indigestion):
Our stomach has an acidic environment. This helps in breaking down the food and to kill the bacteria. During Ramadan the amount of acid reduces in our stomach. But thoughts of food or smell of it makes our brain orders the stomach to produce more acid, resulting in heartburn.
This can be reduced by avoiding spicy and oily foods, reducing caffeine intake and avoiding smoking. Sleeping with your head raised on a few pillows may also help prevent heartburn.
2. Diabetes:
Those who are taking insulin-injections are advised not to fast.
People who can control their diabetes with tablets should visit their doctor before Ramadan to discuss any change in the medication which will help them having safe fast. Regularly check your glucose levels as low glucose level may cause dizziness, profuse sweating and disorientation. If any symptoms of low glucose level persist, you should immediately consume a sugary drink, sugar or place any other sugar rich sweet under your tongue.
3. Headache:
It is one of the most common problems in Ramadan. There are various factors leading to this condition. It can be due to dehydration, hunger, less sleep or rest, absence of addictive substance like tea coffee or cigarette.
Have a moderate and balanced diet with lots of fluids. If necessary taking a dose of painkillers like paracetamol also help a lot in preventing or reducing headaches (this may be done after "iftar". However, do seek the advice of your doctor). Headaches can also be prevented by other measures like covering your head while in the sun, using sunglasses or a gentle massage.
4. Dehydration:
Dehydration is also very common during Ramadan. Our bodies continuously lose water and salts in form of urine, sweat and breathing. It depends on how much physical activity you do, how much fluid you intake and how efficient are your kidneys.
You may feel dizzy, or you may experience a feeling of being unwell, muscle cramps, disorientation and even collapse or fainting.
5. High blood pressure and asthama:
These are also controlled by the medicine which you have to take regularly throughout your life. It's better to discuss with your doctor in advance to complete the fasting safely.
6. Constipation:
Constipation could be very irritating. You should aim to have lots of fruit and vegetables along with fluids to facilitate your bowel movements. Increase fibre content in your diet and reduce the amount of processed and fatty foods.
7. Stress:
Changes in the daily routine increases stress level. You can manage your stress by different methods according to your stress-levels. For instance, you can catch up on your sleep during daytime, don’t play sports or exercise in hot sun, control you anger in advance etc.
8. Obesity:
Yes weight gain is also a problem during Ramadan. Food we consume during "sehree" and "iftaree"results in weight gain. It’s very common that many of us gain a lot more weight during Ramadan even after fasting. The reason is taking wrong type of food during sehree and iftaree. Sensible approach to the food and choosing healthy alternatives for the food you like can help a lot in losing weight and getting the most from this holy month.
9. Healthy alternatives:
Deep fried food items like pakoras can be replaced with chick pea or potato chaat in yoghurt.
Fried kababs can be replaced with grilled kababs.
Fried samosas and rolls can be replaced with baked samosas or rolls.
High sugar and high fat foods like milk based sweets (kheer, gulab jamun, mithai baklava, ras malai, barfee etc) should be replaced with low-sugar and low-fat food.
High fat food like paratha can be replaced with chapattis.
Oily curries can be replaced with curries with little oil, grilled or baked dishes.
Cooking methods to avoid:
Deep frying should be replaced by shallow frying.
Frying should be replaced by baking or grilling.
Curries with excessive oil should be replaced with low-oil.
If you use 5 tablespoon of oil for cooking curry then first reduce it to 4 tablespoon and then three and gradually get down to oil spray.
If you follow these suggestions, you will experience a very healthy and energy bursting Ramadan. Try to continue following these changes even after Ramadan and get lifelong benefits for yourself.
Have a Happy and Healthy Ramadan
