Health and nutrition in Ramadan

During Ramadan people tend to focus on the 'abstaining from food' part. When it comes to breaking the fast they are so relieved they can eat and grab either whatever is easiest or the yummiest!

We must remember that taking care of our bodies is a form of worship. If we were to drive the most expensive car in the world we wouldn't put the cheapest oil into it, as we know it will make the car sluggish and will cause problems with the engine. We must look at our bodies in the same way. If we are to make the most of Ramadan we have to make sure that the body with which we use to perform acts of worship be strong enough so we are able to do our best.

Fasting is the single greatest natural healing therapy. It is nature’s ancient, universal "remedy" for many problems. For many philosophers, scientists, and physicians, fasting was an essential part of life, health, and the healing process needed to recreate health where there was sickness. Animals instinctively fast when ill. Fasting (cleansing, detoxification) is one part of the triology of nutrition; balancing and building (toning) are the others.

Fasting is the "missing link" in the Western diet. Most people overeat, eat too often, and eat a high-protein, high-fat, rich-food, building and congesting diet more consistently than they need. In a sense, detoxification is an important corrective and rejuvenatory process in our cycle of nutrition. It is a time when we allow our cells and organs to breathe out, become current, and restore themselves.

While fasting allows the organs, tissues, and cells to rest, clean house, and handle excesses, the body needs the nourishment provided by food to function after it has used its stores. We should start our day with slow digesting foods including fibre containing-foods rather than fast-digesting foods. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours. Some may argue that this defeats the object of going hungry, that you will not feel the hunger of those who are needy, but believe me you will still feel hunger. It is just a simple case of being sensible in taking care of yourself in order to worship Allah more perfectly.

Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc. (called complex carbohydrates).
Fast-burning foods are foods that contain sugar, white flour, etc. (called refined carbohydrates).
Fibre-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, sem (papry), marrow, mealies, spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.

Breaking a fast must be planned carefully. Our digestion has been at rest, so we need to go slowly and chew our foods very well. Do not overeat. The foods eaten should be well-balanced, from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products.

Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems. Fried food and over eating also cause lethargy, so how can we spend the night worshipping Allah if we are too tired to do so?

AVOID

-Fried and fatty foods.
-Foods containing too much sugar.
-Over-eating especially at Suhoor (sehri). All this does is stretch the stomach so that you will feel hunger more and more sooner.
-Too much tea at Suhoor (sehri). Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day.

EAT

-Complex carbohydrates at Suhoor (sehri).
-Dates are excellent source of sugar, fibre, carbohydrates, potassium and magnesium.
-Almonds are rich in protein and fibre with less fat.
-Bananas are a good source of potassium, magnesium and carbohydrates.
-DRINK as much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time.
-Omega 3
-Antioxidants such as red peppers, carrots, green leafy vegetables, mangoes and tomatoes and wholegrain cereals.
-Eggs are another good source of protein.
-Iron rich foods such as lean red meat, oil-rich fish, fortified breakfast cereals, green vegetables and dried fruit, particularly apricots.

Here are some suggestions of good foods to eat during Ramadan that fall into the above categories (they are from my personal choice list ;-) ):

Curly Kale
Pasta
Quorn
Raisins
Spinach
Yoghurt
Fish
Chicken
Wholegrain bread
Rice
New Potatoes
Beans
Pulses
Grapes
Honey
Jelly beans (halal ones of course!)
Kiwi
Oranges
Vermicelli
Guacamole
Hummus
Lentils
Special K/Branflakes/Wheatabix

Reaping the benefits of Ramadan

TIPS

Think ahead - What are your goals and what should you do to prepare yourself? - If you don't prepare, before you know it Ramadan will be over and sometimes you may find that you did not do as much as you had liked.

The following are just examples and they should be modified according to the person’s abilities and circumstances.

Here are some examples:
1) Finishing the Qur’an at least once.
2) Start Riyaad us-Saaliheen with your family, or start teaching your family from Kitaab at-Tawheed or other beneficial books.
3) Fix that which is between you and your sister.
4) Start praying Tahajjud regularly in Ramadhaan and continue after Ramadhaan.
5) Memorize some dua’s from the Sunnah which you can continue saying even after Ramadhaan.
6) Memorize some surahs and revise the ones you have already learn't (also reading the tafseer so you may have better understanding).
7) Give as much charity as possible.
8) Learn a Sunnah of the Prophet (SAW) and practice it.

It is useful for each person to make a daily planner for Ramadhaan.
- When you are going to read Qur’an
- When you are going to learn something with the family
- The person who is at work can tell his co-workers that this is the month of Ramadhaan, so please do not curse around me. Do not make too many jokes around me. Do not listen to music at your desks when I am around, etc.
- Then when he/she is coming back home, similarly, he/she listens to the Qur’aan or listens to some beneficial lectures to use that time wisely in Ramadhaan. (Note: Even though, this should be done outside of Ramadhaan as well because free time is a blessing from Allah. It should be used for the worship of Allah or in doing actions which will increase us in knowledge of the religion and help us to do righteous actions.)
- At iftaar time, the parents can ask their kids to bring over their friends for iftaar. This will achieve several things.
1) You will gain the reward of providing food for the ones who are fasting
2) The parents will be able to know who your kids keep company with (i.e. who are their friends)
3) It can be said to the kids, “Let’s sit together since this is the month of Ramadhaan and read a book on fasting or any other beneficial book, or some ahaadiths”
This will motivate the kids to take this idea to their parents so they can implement it in their households as well. This will earn the parents the reward of helping others onto something good and earn a copy of their good deeds without their deeds being diminished in any way.
- One day, the wife can bring over the sisters for iftaar and encourage them to read from a book instead of talking about whatever the sisters talk about normally.
- Then comes time for taraweeh. If the family is accustomed to praying taraweeh at home, then they take the initiative to go and pray in the masjid. And its important to take the whole family to the masjid so everyone realizes that this is the month of Ramadhaan where we have to do extra worship to get closer to Allah and one of those extra acts of worship is praying Taraweeh.
It is important to note here that many Muslims don’t understand that worship falls into different categories. For example, there are those acts of worship which are obligatory, such as praying 5 times a day and then those which are recommended (i.e. Sunnah in the fiqh sense of the word) such as Taraweeh.
Its particularly sad to see that many of the Muslims neglect the obligatory duties such as praying in congregation for the men but they feel like they have fallen short if they don’t pray taraweeh in the month of Ramadhaan. Even though its good to see that the Muslims have zeal in the month of Ramadhaan to pray taraweeh, we need to understand that praying in congregation for the men inside and outside the month of Ramadhaan is more important and has a greater reward than praying Taraweeh. And Allah Knows Best.
- Then after Taraweeh, you come home and this is the time now when you need to work on our personal connection with Allah.
Think, o Slave of Allah, of the many blessings that Allah has bestowed upon you.
Has He not guided you to the Sunnah and has made your feet firm upon it?
Has He not chosen for you Islaam, out of so many people who are still wandering in the darkness of disbelief?
Why did Allah choose you? When in fact, He is in no need of your worship. So remind yourself that this guidance is a blessing from Allah and its a gift that He bestows upon whomever He wills.
Remind yourself that Allah has chosen for you the path of knowledge, such that He has placed the love of following the Qur’aan and the Sunnah according to the way of the Sahabah in your heart. Is this not a blessing from your Lord upon you?
Remind yourself that it could be that He wishes for the path of Jannah to become easy for you so He has made the path of knowledge open for you.
Remind yourself of all the blessings that He has given you in terms of good health.
- Then you should get some rest so that it becomes easy for you to wake up for Tahajjud inshaAllah later on in the night.
- Make lots of dua'a . Allah gives without any measures. Keep in mind the hadith of the Messenger of Allah sallalahu ‘alayhe wasallam:
It was relayed on the authority of Abu Dhar al-Ghifari, radiyallahu ‘anhu, that the Prophet, sallallahu alayhi wasallam, said, of what he related from his Lord, magnified and exhalted be He, Who said:
O My servants, even if the first amongst you and the last amongst you and the whole human race of yours and that of Jinns gather together on a sector of land and all ask of Me and if I were to give everyone of them what they asked, that will not in any way decrease what I have anymore than a needle decreases what is in the ocean when it is put into it. (Taken from Nawawi Hadith 24)
- Make sure your Day in Ramadhaan is not Like the Day when you are Not Fasting.

Aside from that, there are many small and easy things which all of us can do to get more rewards in the month of Ramadhaan. Here are a few:

- Buy a few pack of water bottles and put them in the masjid so the people can have water to drink during Taraweeh
- Sponsor an iftaar at the masjid for the people
- Help out in setting up the iftaar in the masjid
- Come early and clean the masjid so the people come to a masjid which looks very clean
- Buy some air freshners or incense to be used in the masjid during Taraweeh
- Give rides to those who don’t have a means of transportation to the masjid for Taraweeh

There are many easy things that each one of us can do which we have the capability of doing in the month of Ramadhaan to achieve more good deeds for the sake of Allah alone.

Ramadan is coming

“Ramadaan has come to you - a blessed month. Allaah has made obligatory upon you its fasting. In it, the gates of heaven are open, the gates of the Hellfire are closed and the evil devils are chained.” Reported by Ahmad and An-Nasaa'ee

Allaah -The Most High - said: "The month of Ramadaan in which the Qur’aan was revealed, a guidance for mankind and clear proofs for the guidance of the Criterion between right and wrong. So whosoever of you sights the crescent for the month of Ramadhaan, he must fast that month." [Soorah al-Baqarah 2:185].

Allaah's Messenger (sallallaahu ‘alayhi wa sallam) said:
"Islaam is built upon five: Testifying that none has the right to be worshipped except Allaah and the Muhammad is the Messenger of Allaah, establishing the Prayer, giving the Zakaah performing Hajj to the House, and fasting in Ramadhaan." (Saheeh: Related by al-Bukhaaree)

Know, that in the fast (Sawm) is a special quality that is not found in anything else. And that is its close connection to Allaah, such that He says:

‘‘The Fast (Sawm) is for Me and I will reward it.’’ [Related by al-Bukhaaree ]

Indeed, the fast is only virtuous due to two significant concepts:THE FIRST: It is a secret and hidden action, thus, no one from the creation is able to see it Therefore riyaa‘ (showing off) cannot enter into it. A person can sneak some food into ones mouth but people would still think he is fasting. So fasting is purely for Allah alone.THE SECOND: It is a means of subjugating the enemies of Allaah. This is because the road that the enemies (of Allaah) embark upon (in order to misguide the Son of Aadam) is that of desires. And eating and drinking strengthens the desires. So when a person fasts he is training himself to control his or her nufs (desires).

From the many important lessons to be learnt from fasting are:

[1]: GAINING TAQWAA

Allaah - the Most High - said: "O you who believe! fasting is prescribed for you, as it was prescribed upon those before you in order that you may attain taqwaa." [Soorah al-Baqarah 2:183].

Talq ibn Habeeb (The Taabi'ee (d.100H)) - rahimahullaah - said:
"When fitnah (trial and tribulation) appears then extinguish it with taqwaa." So he was asked as to what taqwaa was, so he replied: "Taqwaa is to act in obedience to Allaah, upon a light (i.e. eemaan, faith) from Allaah, hoping in the Mercy of Allaah. And taqwaa is leaving acts of disobedience to Allaah, upon a light from Allaah, due to the fear of Allaah."[ Related by Ibnul-Mubaarak in Kitaabuz-Zuhd ]

[2]: SEEKING NEARNESS TO ALLAAH

The Prophet (sallallaahu ‘alayhi wa sallam) said:
"Allaah said: Whosoever shows enmity to a friend of Mine, I shall be at war with him. My servant does not draw near to me with anything more beloved to me than the obligatory duties that I have placed upon him. My servant continues to draw nearer to Me with optional deeds so that I shall love him."[Saheeh: Related by al-Bukhaaree]

The Prophet (sallallaahu ‘alayhi wa sallam) said:
"Whosoever reaches the month of Ramadaaan and does not have his sins forgiven, and so enters the Fire, then may Allaah distance him."[Saheeh: Related by Ahmad]

So drawing closer to Allaah - the Most Perfect - in this blessed month, can be achieved by fulfilling one's obligatory duties; and also reciting the Qur’aan and reflecting upon its meanings, increasing in kindness and in giving charity, in making du‘aa (supplication) to Allaah, attending the Taraaweeh Prayer, seeking out Laylatul-Qadr (the Night of Power and Pre-Decree), a night which is better than a thousand months, attending gatherings of knowledge, and striving in those actions that will cause the heart to draw closer to its Lord and to gain His forgiveness. Our level of striving in this blessed month should be greater than our striving to worship Allaah in any other month, due to the excellence and rewards that Allaah has placed in it. Likewise from the great means of seeking nearness to Allaah in this month is making I‘tikaaf (seclusion in the mosque in order to worship Allaah) - for whoever is able.

[3]: ACQUIRING PATIENCE

The Prophet (sallallaahu ‘alayhi wa sallam) said:
"The month of Patience, and the three days of every month, are times for fasting." [Related by Ahmad ]

Ibn ‘Abdul-Barr (d.464H) - rahimahullaah - said:
"What is meant by the month of Patience is the month of Ramadaaan ... So fasting is called patience because it restrains the soul from eating, drinking, conjugal relations and sexual desires." [At-Tamheed (19/61) of al-Haafidh Ibn ‘Abdul-Barr]

So fasting is a means of learning self-restraint and patience. With patience we are able to strengthen our resolve to worship Allaah alone, with sincerity, and also cope with life's ups and downs. So - for example - with patience we are able to perform our Prayers calmly and correctly, without being hasty, and without merely pecking the ground several times! With patience we are able to restrain our souls from greed and stinginess and thus give part of our surplus wealth in Zakaah (obligatory charity). With patience we are able to subdue the soul's ill temperament, and thus endure the ordeal and hardships of Hajj, without losing tempers and behaving badly.

[4]: CULTIVATING GOOD MANNERS

The Prophet (sallallaahu ‘alayhi wa sallam) said:
"Whosoever does not abandon falsehood in speech and action, then Allaah the Mighty and Majestic has no need that he should leave his food and drink." [Saheeh: Related by al-Bukhaaree ]

He (sallallaahu ‘alayhi wa sallam) also said:
"Fasting is not merely abstaining from eating and drinking. Rather, it is also abstaining from ignorant and indecent speech. So if anyone abuses or behaves ignorantly with you, then say: I am fasting, I am fasting." [Saheeh: Related by Ibn Khuzaymah ]

Muhammad (sallallaahu ‘alayhi wa sallam) - aspiring for the excellence which he mentioned in his saying: "I am a guarantor for a house on the outskirts of Paradise (or whosoever leaves off arguing, even if he is in the right; and a house in the centre of Paradise (or whosoever abandons falsehood, even when joking; and a house in the upper-most part of Paradise for whosoever makes his character good."[ Saheeh: Related by Aboo Daawood ]

So by shunning oppression, shamelessness, harbouring hatred towards Muslims, back-biting, slandering, tale-carrying, and other types of falsehood, we can be saved from nullifying the rewards of our fasting -

as Allaah's Messenger (sallallaahu ‘alayhi wa sallam) said: "It may be that a fasting person, receives nothing from his fast, except hunger and thirst." [Saheeh: Related by Ahmad ]

[5]: SENSING MUSLIM UNITY

The Prophet (sallallaahu ‘alayhi wa sallam) said:
"Fast when they fast, and break your fast when they break their fast, and sacrifice the day they sacrifice." [Saheeh: Related by at Tirmidthee ]

Imaam at-Tirmidthee (d.275H) - rahimahullaah - said:
"Some of the People of Knowledge explained this hadeeth by saying: Its meaning is to fast and break the fast along with the Jamaa’ah and the majority of people." [Jaami‘ut-Tirmidthee ]

Allaah - the Most High -said: "And hold fast altogether to the rope of Allaah and do not be divided." [Soorah Aal-‘Imraan 3:103].

Shaykhul-Islaam Ibn Taymiyyah (d.728) - rahimahullaah - said:
"The welfare of people will not be complete - neither in this world, nor in the Hereafter - except with ijtimaa‘ (collectiveness), ta‘aawun (mutual cooperation), and tanaasur (mutual help); mutual cooperation in order to secure benefits, and mutual help in order to ward off harm. It is for this reason that man is said to be social and civil by nature."

Thus, Ramadaan is a time to increase our sense of unity and brotherhood, and our commitment to Allaah and His Religion.

THE RECOMMENDED ACTS OF FASTING:

• The pre-dawn meal (suhoor) and delaying in taking it are preferable, as well as hastening to break the fast and doing so with dates.
• Generosity in giving is also recommended during Ramadhaan, as well as doing good deeds and increasing in charity.
• It is also recommended to study the Qur‘aan and perform I‘tikaaf (seclusion for worship) during Ramadhaan, especially in its last ten days, as well as increasing upon the exertion (towards doing good deeds) in it.

There are three levels of fasting, the general fast, the specific fast and the more specific fast. As for the general fast, then it is the refraining of ones stomach and their private parts from fulfilling their desires. The specific fast is the refraining of ones gaze, tongue, hands, feet, hearing and eyes, as well as the rest of his body parts from committing sinful acts. As for the more specific fast, then it is the heart’s abstention from its yearning after the worldly affairs and the thoughts which distance one away from Allaah, as well as its (the heart’s) abstention. From all the things that Allaah has placed on the same level. From the characteristics of the specific fast is that one lowers his gaze and safeguards his tongue from the repulsive speech that is forbidden, disliked, or which has no benefit, as well as controlling the rest of his body parts. Another characteristic of the specific fast is that one does not overfill himself with food during the night. Instead, he eats in due measure, for indeed, the son of Aadam does not fill a vessel more evil than his stomach. If he were to eat his fill during the first part of the night, he would not make good use of himself for the remainder of the night. In the same way, if he eats to his fill for suhoor, he does make good use of himself until the afternoon. This is because excessive eating breads laziness and lethargy therefore, the objective of fasting disappears due to one's excessiveness in eating, for what is indeed intended by the fast, is that one savours the taste of hunger and becomes an abandoner of desires.

CHARACTERISITCS OF THE MORE SPECIFIC FASTS:

Know that the one who has been given intellect, knows the objective behind fasting. Therefore, he burdens himself to the extent that he will not be unable to do that which is more beneficial than it. Ibn Mas’ood would fast very little and it is reported that he used to say: ‘‘When I fast, I grow weak in my prayer. And I prefer the prayer over the (optional) fast.’’ Some of the Companions would weaken in their recitation of the Qur‘aan when fasting. Thus, they would exceed in breaking their fast (i.e.. by observing less optional fasts), until they were able to balance their recitation. Every individual is knowledgeable of his condition and of what will rectify it.

States Shaykh ‘Abdullaah al-Bukharee, “The Month of Ramadaan is the month of obedience to Allaah, the time the people have to bring themselves to Allaah. Many people think that Ramadaan is the month of being lazy and laid back. That is not the month of Ramadaan, it is the month of working hard, keeping away from sins, keeping away from desires. The month of Ramadaan is the best month. It is the time that Allaah revealed the Qur’aan. It is the time when Jibreel (radiyallaahu anhu) came to Muhammad (sallallaahu ’alayhi wa sallam) and taught him the Qur’aan…”

“…The salafus-saalih (righteous predecessors) used to try to finish the Qur’aan every three days, or every seven or every ten. It is very important that one tries to push oneself to read the Qur’aan and to more than one would normally do. We know that Ramadaan is the month that Allaah revealed the Qur’aan. How can a Muslim stay away from the Qur’aan? How can a person go a day or two or three without opening the Qur’aan?

…This was the character of the Salafus-Saalih that they would become awestruck when they heard the Qur’aan. So, brothers and sisters, try to increase in reading the Qur’aan in this blessed month of Ramadaan. If you read Qur’aan in the month of Ramadaan you will receive more reward than the other months.”

“Du’aa was the habit of the Messenger of Allaah (sallallaahu ’alayhi wa sallam). Increase in du’aa to Allaah, the one who does this is like the one who is at a door, eventually someone will answer him. Likewise the one who supplicates to Allaah, is like the one who knocks a door, he will soon receive an answer. Keep in mind; the du’aa without actions is nothing. Do not just make du’aa and believe that you will be fine. You should make du’aa and worship Allaah. One of the salaf said, ‘the example one who makes du’aa but doesn’t act upon his du’aa is like the one who has a weapon with ammunition.’ So you must have du’aa and you must have actions and worship Allaah.”

Aboo Hurayrah narrated that Allah's Messenger said: "Whoever establishes prayers during the nights of Ramadaan faithfully out of sincere faith and hoping to attain Allah's rewards (not for showing off), all his past sins will be forgiven." (Saheehul-Bukhaaree, Kitabul-Eemaan, Hadeeth No. 36)

One must have patience in obeying Allaah and patience in staying away from sins. The person who is the loser, is the one who doesn’t become closer to Allaah in this month.