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A HEALTHY RAMADAN By British Nutrition Foundation The holy month of Ramadan is the ninth month of the Islamic calendar and a time when many Muslims across the world fast during daylight hours for 29-30 days. The Islamic calendar is lunar and so Ramadan falls at a slightly earlier time in the year each year. Ramadan 2021 is expected to start around the 12th of April. While fasting is obligatory for all healthy Muslims (not children), there are exemptions for those who are ill or whose health could be affected by fasting, for example, pregnant or breastfeeding women and people with diabetes and other health conditions. Muslims taking part in Ramadan do not eat or drink anything during daylight hours, eating one meal (the ‘suhoor’ or ‘sehri’) just before dawn and another (the ‘iftar’) after sunset. The end of Ramadan is marked by ‘Eid-ul-Fitr’, the Festival of the Breaking of the Fast. A special celebratory meal is eaten during the festival, the first daytime meal for a month. How does fasting affect the body? During fasting hours when no food or drink is consumed, the body uses its stores of carbohydrate (stored in the liver and muscles) and fat to provide energy once all the calories from the foods consumed during the night have been used up. The body cannot store water and so the kidneys conserve as much water as possible by reducing the amount lost in urine. However, the body cannot avoid losing some water when you go to the toilet, through your skin and when you breathe and when you sweat if it is warm. Depending on the weather and the length of the fast, most people who fast during Ramadan will experience mild dehydration, which may cause headaches, tiredness and difficulty concentrating. However, studies have suggested that this is not harmful to health, provided that enough fluids are consumed after breaking the fast to replace those lost during the day. For those who would normally consume caffeinated drinks such as tea and coffee during the day, the lack of caffeine during the fast may initially lead to headaches and tiredness. This may ease over the course of Ramadan as the body adjusts to going without caffeine during the day. The changes to eating habits and lack of fluids during the day may cause constipation for some people. However, if you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water – ideally with sugar and salt – a sugary drink or rehydration solution. Once the fast is broken, the body can rehydrate and gain energy from the foods and drinks consumed. Consuming a lot of deep fried, creamy and sweet foods may actually cause you to gain weight during Ramadan. Salt stimulates thirst and so it is a good idea
to avoid consuming a lot of salty foods. The pre-dawn meal, suhoor, provides fluids and energy for the day of fasting ahead, so making healthy choices can help you to cope better with the fast. Is fasting good for health? Results from studies on the health effects of Ramadan fasting are mixed, probably because the length of the fast and the weather conditions experienced vary depending on the time of year and the country where the fast is being observed. Some studies have found that people who are overweight or obese lose weight and body fat during Ramadan. Some small studies have looked at the effect of Ramadan fasting on factors like blood cholesterol and triglycerides (fat in the blood) and found a short-term improvement in some cases although some studies found no effect. There have also been some small studies that suggest that Ramadan fasting may have a short-term beneficial effect on the immune system. What to eat and drink at iftar and suhoor Iftar When first breaking the fast go for plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Below are some examples: • Drinks – water, milk, fruit juices or smoothies – water provides hydration without any extra calories or added sugars. Drinks based on milk and fruit provide some natural sugars and nutrients – these are also good to break the fast but avoid drinking a lot of drinks with added sugars after breaking the fast as these can provide too much sugars and calories. • Dates – traditionally eaten to break the fast since the time of the Prophet Muhammad, dates are a great way to break the fast as they provide natural sugars for energy, provide minerals like potassium, copper and manganese and are a source of fibre. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fibre and nutrients. • Fruit – a traditional way to break the fast in South Asian cultures, fruit provides natural sugars for energy, fluid and some vitamins and minerals. • Soup – traditional in many Arab countries, is a light way to break the fast and provides fluid. Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, providing nutrients and energy.
