Ramadan is the ninth month in the Islamic calendar, during which time it is considered a religious duty for all Muslims to fast. But Ramadan does not only mean to abstain from eating as well as drinking from the time of dawn until sunset. According to the Koran, the taking of medication is also not allowed. To avoid potentially negative consequences for health in Ramadan, it is important to consider some aspects in favor of your own body.
Ramadan – time of abstinence.
Ramadan is lived as a time of abstinence by devout Muslims, this is also associated with an intense engagement with prayers and reading the Koran, respectively. The obligation to abstain from food, drink and other pleasures such as sexual intercourse or smoking during Ramadan is one of the five pillars of the Islamic way of life. The Quran states that all adult women and men, as well as children from puberty onwards, must observe Ramadan. Pregnant women, nursing mothers, and women on their periods are not required to participate in Ramadan, but the fasting days must be made up at a later date.
Undesirable side effects
Elderly and sick people are also exempt from fasting in Ramadan, they are supposed to do something good for others around them during this time to compensate, for example, prepare food for the needy. But by the renouncement of food can develop however possibly also with healthy humans health problems. Undesirable side effects during Ramadan, but also in general, can include headaches, circulatory problems or poor concentration. In order to keep a health risk as low as possible, it makes sense in Ramadan to adapt the everyday life – if possible also professionally – to the abstinent way of life, as well as to pay attention to a balanced diet at the permitted meal times.
Live abstinently, eat frugally
After the sun sets, fasting in Ramadan is broken until the sun rises. During this time, it is customary for the entire family as well as friends to gather to dine together. By abstaining from food during the day, many fasting people tend to consume as much food as possible during the breaking of the fast. But caution is advised here: Those who eat greasy, fried foods or even heavily spiced food in the evening for iftar, the meal after sunset, increase the risk of possible stomach pain, digestive problems or heartburn. For this reason, it can be helpful to avoid certain foods during Ramadam. To give the body the energy it needs despite fasting, specifically selected foods at mealtimes can be helpful.
Suhoor and iftar: eating during Ramadan.
For Suhoor, the meal before dawn, long-chain carbohydrates as well as fiber are especially recommended, as both provide long-lasting satiety to the body. For iftar, the meal after sunset, refined carbohydrates as well as sugar can be taken, since these raise the blood sugar level faster. At both permitted meals, vitamins are also especially important in the form of vegetables, salad or fruit. Suitable foods to suhoor are:
- Whole grain products
- Rice and oats
- Beans and lentils
- Dairy products
Suitable foods for iftar are:
- Fruits such as dates
- Poultry and fish
- Houmus and harira
- Vegetables (eg: beans)
In Ramadan, both at Iftar and Suhoor should be made sure to catch up on the required liquid needs. Water or sugar-free tea should be the motto here. Drinks containing caffeine are best avoided during Ramadan, as they deprive the body of additional fluids, which also results in an enormous loss of vital minerals. In addition, it should be noted that insufficient drinking can put a strain on the kidneys.
Fasting in Ramadan with additional effect
In addition to the religious tradition that Ramadan brings with it, many also hope for a positive side effect in terms of weight through fasting. However, just in Ramadan many Muslims even increase instead of decrease, which depends among other things on the food that is taken in the fasting break. Those who stick to the recommended foods will also lose weight, but the risk of a yo-yo effect after Ramadan is high.In principle, it is best to refrain from physically heavy work during Ramadan in order to spare the body as much as possible. Sporting activities should also be kept within limits so as not to put additional strain on the body. Nevertheless, to keep moving, long walks in the fresh air or gentle gymnastics are suitable.
