Expert Guidance for a Healthy Ramadan: Nutrition and Wellness Strategies
As Ramadan approaches, maintaining healthy fasting practices can enhance the spiritual and physical experience of this sacred month. For many Muslims, like Manal Elfakhani, a nutrition expert at Pennsylvania State University, Ramadan evokes cherished memories of family gatherings and traditional foods, such as sweet semolina flour cookies. During this period, observers abstain from food and drink from dawn until sunset for about a month, dedicating time to spiritual reflection and appreciation of sustenance.
Health Considerations and Exemptions
While most individuals can safely participate in fasting, thoughtful planning and nutritional awareness are crucial for a meaningful experience. Ms Elfakhani emphasizes that being in a good, healthy state is essential for fasting. Certain groups are exempt from the fast, including young children, the elderly, and those who are pregnant, menstruating, or breastfeeding. Additionally, individuals managing chronic conditions such as diabetes, heart disease, or other illnesses should consult their doctor before fasting, particularly if they are on regular medication. This precaution ensures safety and well-being throughout the month.
Optimizing the Pre-Dawn Suhoor Meal
For the pre-dawn meal known as suhoor, nutrition experts recommend fueling up with a balanced variety of food groups to sustain energy levels throughout the day. Sonya Islam, a dietician at VCU Health, recalls her mother's simple yet effective approach of providing a banana and a glass of milk when she was too tired to wake up. This combination of fibre and protein offers sustained fuel, which is critical for lasting energy.
Islam suggests incorporating foods with healthy fats, such as avocados and nuts, along with high-fiber, hydrating vegetables and fruits. It is advisable to avoid sugary foods, as they digest quickly and can lead to cravings. While the temptation for coffee or tea may be strong, experts advise opting for water and non-caffeinated drinks to maintain hydration and prevent dehydration during the fast.
Breaking the Fast with Moderation at Iftar
The duration of the daily fast varies by location based on daylight hours, making it important to listen to the body's signals. Ms Elfakhani recommends slowing down during the day between activities and catching up on work after the evening iftar meal. Engaging in light activities like a short walk or stretching can help boost energy levels and keep the mind active. Regular exercisers may prefer to work out right before breaking the fast or later in the evening to avoid dehydration risks.
At the evening iftar meal, moderation is key to preventing sluggishness. Many choose to break their fast with a glass of water or a hot drink and fiber-rich dates, followed by a few appetizers and a small entree. Waiting a few hours before snacking as needed allows the body to adjust. Zaiba Jetpuri from UT Southwestern Medical Center highlights the importance of mindful eating, stating, "It's more so about mindful eating and listening to when your body's actually hungry as opposed to just overloading." This approach fosters a healthier and more balanced experience during Ramadan.
