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 not only means to abstain from eating and drinking from dawn to dusk. The intake of drugs is not provided for under the Koran. In order to avoid possibly negative consequences for the health in the Ramadan, it is important to consider some aspects in favor of the own body.
Ramadan - Time of austerity
Ramadan is lived as a time of austerity by devout Muslims, which is also related to an intense preoccupation with prayers or the reading of the Koran. The obligation to eat, drink and other pleasures such as sexual intercourse or smoking in Ramadan is one of the five pillars of the Islamic way of life.
The Qur'an states that all adult women and men as well as children from puberty must adhere to Ramadan. Pregnant women, nursing mothers, and women who have their periods do not have to attend Ramadan, but fasting days have to be made up later.
Unwanted side effects
Even older and sick people are freed from fasting in Ramadan, they should do in this time to compensate other people in their environment to do something good, for example, prepare food for the needy. But by abstaining from food, health problems can possibly arise even in healthy people. Unwanted side effects in Ramadan, but also in general, may be headache, circulatory problems or lack of concentration.
To keep a health risk as low as possible, it makes sense in Ramadan to adjust the daily routine - if possible also professionally - to the abstemious way of life and to pay attention to a balanced diet at the permitted meal times.
Living abstemious, eating frugally
After the sinking of the sun, fasting in Ramadan is interrupted until the sun rises. During this time, it is common for the entire family and friends to meet to dine together. By eliminating food during the day, many fasting people tend to consume as much food as possible during the fasting break.
But be careful: if you take in the evening for Iftar, the meal after sunset, fatty, fried foods or spicy foods, increases the risk of possible stomach pain, digestive problems or heartburn. For this reason, it may be helpful to forego certain foods in Ramadam. In order to provide the body with the energy it requires, despite fasting, it is possible to use carefully selected foods during mealtimes.
Suhoor and Iftar: food in Ramadan
For Suhoor, the meal before dawn, especially long-chain carbohydrates and fiber are recommended, as both saturate the body for a long time. For Iftar, the meal after sunset, refined carbohydrates and sugars can be taken as they raise blood sugar levels faster. Vitamins are important in the form of vegetables, lettuce or fruit for both permitted meals.
Suitable foods for 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 Iftar and Suhoor should be mindful of making up for the needed fluid requirements. Water or sugar-free tea should be the motto here. Caffeine-containing drinks are best avoided in Ramadan, as they extract additional fluid from the body, which also causes a huge loss of vital minerals. In addition, it should be noted that inadequate drinking can burden 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, even in Ramadan, many Muslims are even turning away instead, which among other things depends on the foods that are consumed in the fasting break. Those who take recommended foods here will also lose weight, but the risk of getting a yo-yo effect after Ramadan is high.
In principle, it is best to do without physically strenuous work in Ramadan in order to protect the body in the best possible way. Also sports activities should be kept within limits, so as not to burden the body in addition. To keep moving, long walks in the fresh air or gentle gymnastics are ideal.