Ramadan and Eating Right

Praise be to the Lord. Muslims all over the globe have been waiting for this blessed month .With the sighting of the moon of the month of Ramadan, the days of fasting begin.

It’s been forever since I started fasting. Earlier the suhoor (the meal at dawn) and iftar (the meal at dusk) were always meal tables decorated by mom. Past 3 years it’s me doing the job. But every year is different. Every year I feel the importance of Ramadan and I try my best to put my food science skills to test.

We all have the same complaints - Not hungry enough to eat suhoor, lazy to wake right before azaan (the call for prayer), super hungry before iftar, desire to see a table laden with greasy, super fat and sugar packed food and then you want to gulp down the entire table at once, drink water like a glutton and then not being able to even walk from the iftar table to the prayer mat; forget about taravih (night prayers).

Where has the sunnah (the way of life as per the life and teachings of Prophet Mohammed) gone?

With the long hot summer days and our present lifestyles, eating a well designed complete nutritious meal is a distant dream. But, it’s not all that difficult and impossible. Armed with a fresh fervor and the correct guide to eating healthy it’s quite easy to keep your mind and soul happy along with your weighing scales.

COMMON HEALTH COMPLAINTS DURING RAMADAN:

During fasts, many a people complain about different health problems. Most of these are after effects of our own faulty eating habits. Here is a list of few of them and why it happens and how to reduce such issues:

• CONSTIPATION: During Ramadan or any normal days, constipation, feel of  indigestion, gas, bloated feeling are caused by intake of excessive refined foods, drinking less water and absence of enough fibre in the diet. To avoid constipation, avoid white bread, white pasta, noodles, refined foods like custard sauces and sweets.  Eat more amount of daals, 2-3 servings of fruits and vegetables, whole grain bread and chapathis.
• INDIGESTION: GAS, HEART BURNS are caused by over eating, eating too much of fried food, extreme spice and less intake of water and fluids. Acidity is a common symptom during fasting which can be neutralized with water and fibre rich foods.
• DIABETES: People who regularly take insulin are advised not to fast as there is a potential risk to health. People with moderate diabetes and who have diabetes under control with tablets can fast with a guidelines prescribed by their family doctor. Regular self monitoring is advised for these patients.
• HEADACHES: This is a common complaint and caused due to dehydration, poor rest, stress, absence of addictives like tea,coffee or tobacco. Keeping a balanced diet, eating a healthy suhoor, adequate intake of fluids, mild painkillers in difficult cases, avoiding direct sun and stressful activities can reduce headaches.
•  DEHYDRATION:  School going kids, working in the hot sun increases the chances of dehydration.  As the body continues to lose water by breathing, urinating and sweating the risk of dehydration increases if you do not take sufficient water during suhoor. If you  are dizzy, disoriented, unable to stand , break your fast and drink water urgently with salt and sugar as electrolytes. If one faints due to dehydration, their legs must be raised  higher to head level and immediately rehydrated.
•  WEIGHT CONTROL: The goal of Ramadan and fasting is not to gain or lose weight. But a disciplined eating habit can keep your weight in check.

AND yeah!! All you ladies out there:

Don’t waste your time in the kitchen preparing elaborate meals. Ramadan is a spiritual journey. Observe your fast without mulling too much time on planning your everyday menus. Plan the kitchen meal for the 30 days prior to Ramadan. Stock your fridge so you don’t have to shop later. If you could then prepare and freeze recipes that can be instantly defrosted and cooked. Be energetic for your ibaadah (worship) yet rest well. Bring the family together for a healthier Ramadan.

Post by Zohra Sada