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