Salmana Mehmood, Ghana
By the grace of Allah, another month of Ramadan is here. By fasting, praying and practising kindness and charity on a personal and communal level, we can deepen our spirituality during this month. Choosing to abstain from food and liquids from sunrise to sunset is known as fasting during Ramadan. The length of the fast can range from 11 to 18 hours, depending on the region and season. (“The effects of diurnal Ramadan fasting on energy expenditure and substrate oxidation in healthy men”, British Journal of Nutrition, Vol. 118, No. 12, 2017, pp. 1023-1030)
It’s critical to comprehend the effects of fasting on our bodies as well as hydration and nourishment needs.
How does Ramadan affect the body?
In the early hours of the fast, the body produces energy from the food eaten overnight. Then it breaks down its stores: first carbohydrates from the liver and muscles are used up, followed by a gradual increase in energy production from the breakdown of fat stores.
Studies have reported a significant reduction in the metabolic rate and total energy expenditure during fasting hours throughout the day in the month of Ramadan. However, studies have found no significant differences between the average energy expenditure during and post-Ramadan.
The body cannot store water and loses water through urine, breathing and sweat (in warm weather). However, the kidneys conserve as much water as possible. Individuals living in hot weather may experience symptoms of dehydration: headache, tiredness or loss of concentration. However, studies have found no adverse health consequences associated with dehydration provided enough fluids are consumed after the fast to replace the losses.
A rehydration solution or plain water with some sugar and salt can be provided to a person who experiences dizziness or extreme fatigue.
How does Ramadan affect our nutrition and health?
Our eating pattern changes from having three main meals and snacks in between to eating two meals during the night: Suhoor or sehri (predawn meal) and iftar (after sunset). This implies that skipping the lunch meal would result in a significant reduction in food and total energy intake.
A meta-analysis of 80 studies found that average energy intake during Ramadan decreased by 142 kcal/day compared to pre-Ramadan.
These findings negate the misconception that Muslims tend to overeat during the night to compensate for missing lunch.
Studies suggest variation in the food groups consumed during Ramadan. A study among Ghanaian adolescents reported that while Ramadan was associated with an increase in dietary diversity, or variety of nutrient-rich food groups consumed (fruits, dairy products), it also led to a decrease in the intake of staples, legumes and green vegetables.
Other studies from Asia have reported that Ramadan was linked to a decrease in the consumption of cereals, legumes and nuts and an increase in the consumption of fruits and energy-dense foods (sweet snacks and fried foods) and sugar-sweetened beverages, resulting in weight gain.
A systematic review of 70 studies found that Ramadan fasting resulted in a modest weight loss of 1.3 kg, with significant loss of weight and fat mass among individuals who were overweight/obese compared to those with normal weight before Ramadan. Weight loss was short-term, since subsequent weight regain was observed 2-5 weeks after Ramadan.
Fasting is associated with other health benefits, such as improved glucose and lipid profiles, and increases the body’s anti-inflammatory response.
Individuals with health conditions such as diabetes who wish to fast should seek guidance from their healthcare team on how to manage their condition during Ramadan.
Steps for eating healthy during Ramadan
Eating practices and weight can have variations depending on individual, cultural, social and environmental factors. Therefore, let us make a conscious effort to eat well and fuel our bodies with the right quantity and quality of food, which will enable us to maintain weight, good health and actively participate in Ramadan’s faith-inspiring activities.
· The first step is to plan and prepare for Ramadan: this involves making a list of achievable and measurable healthy eating goals and keeping a diary to track progress. For example: “I will not skip suhoor”, or “I will include a ladle of vegetables with my meals”, etc.
· Then write down a weekly menu for suhoor and iftar. Select, shop for and stock ingredients based on your goals, your budget and what suits your family. Stock more nutrient-rich foods (whole grains and cereals, fruits and vegetables, nuts or dairy products) than high-energy, low-nutrient foods (sweet snacks, fried foods, pastries, soda and fruit juice drinks).
· Try to make one change at a time and be consistent. This may involve adding a new vegetable to your curries, stew or salad if vegetables are not commonly consumed in the household. Although children are exempted from fasting, encourage them to participate in the preparation and consumption of suhoor and iftar. Be consistent in the serving of healthy foods, but do not force your children to eat. Encourage them and be a role model.
What can we eat and drink for suhoor?
Prioritise waking up early for suhoor and do not skip it. Eating suhoor is a sunnah of our beloved Prophetsa, who emphasised its importance by saying:
“Eat suhoor, as there is a blessing in it.” (Sunan Ibn Majah, Kitab as-siyam, Hadith 1692)
Eating so early can be difficult for most of us, but let us try to take this blessed meal and fuel our bodies for work and worship throughout the day. Eating sehri may prevent fatigue, dehydration and overeating after iftar.
Have a light, healthy and balanced meal, which means selecting a variety of whole (minimally processed) foods from different food groups in their correct proportions.
A healthy, balanced diet ensures that our body gets the different nutrients for its daily function and good health. A balanced meal comprises the following food groups:
· Carbohydrate: the energy-giving starchy foods (rice, pasta, fufu, ugali, banku, chapati) should represent ¼ of your plate. If possible, include more fibre-rich whole grains and cereals (oats, whole-grain wheat flour bread or chapati and unsieved cereal porridge). Fibre slows down the rate of energy production in your body and gives you a feeling of fullness. It can improve your digestion and prevent constipation.
· Fruits and vegetable stews/soups should represent ½ of the plate: They are a good source of fibre, vitamins and minerals for energy, fullness and fluid for hydration. You can add vegetables to your meat curries or soups, or have green soups/stews (okro, spinach, kontomire or sukuma), or a mixed vegetable salad.
· Protein: should be ¼ of your plate. Include any of your protein-rich foods, such as lentils, beans, eggs, lean meat (fish, chicken) or dairy products. You may have some yoghurt to improve your digestion and provide you with protein, calcium and fluid for hydration.
· Fat: should be consumed in moderation. Healthy fats can be obtained from cooking your meals with vegetable oil (olive, canola, soy, corn, sunflower, peanuts, etc.) or taking a handful of nuts (almonds, peanuts or cashews) or seeds (sesame, chia, flaxseed, etc.) with porridge or yoghurt.
What can we eat and drink for iftar?
Iftar is usually a time of family and friends coming together. Be mindful of your nutrition as you enjoy the feast. Break your fast slowly with a light iftar comprising low-fat and fluid-rich foods.
This helps with digestion and prevents overeating. Start with 1-3 dates, as it is the sunnah of our Prophetsa. (Sunan Abi Dawud, Kitab as-siyam, Hadith 2356)
Dates are an excellent source of energy and fibre. You can have a small piece of fruit or just have plain water. After 30 minutes, eat a healthy, balanced dinner comprising starchy and whole-grain carbs, and vegetable soups/stews/salad as well as protein.
If craving sweets, replace processed foods containing added sugars (fizzy drinks/fruit juice drinks or sweet pastries/biscuits) with a medium-sized fruit, or its unsieved, blended fruit juice or smoothie. Fruits (banana, watermelon, oranges, coconut, etc.) are good sources of fibre, vitamins and minerals for energy, immune function and hydration.
Other foods high in fat and energy, such as creams and deep-fried foods (meat pies, samosas and rolls), can contribute to weight gain. Thus, it is important to reduce their intake by preparing fried foods with less oil or by reducing the quantity one eats.
Enjoy your meals and eat slowly to avoid overeating. Eating in moderation is emphasised by our Prophetsa, who is reported to have said:
“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third for food, one third for drink and one third for air.” (Sunan Ibn Majah, Kitab al-at’imah, Hadith 3349)
You may take a snack after tarawih prayers, if necessary. Overeating will put a burden on your digestive system and may cause discomfort during your prayers. Eat the right amount that suits your body. Eating large portions in a hurry may cause heartburn and discomfort.
Hydration is essential: drink enough plain water between your iftar and suhoor (2-3 litres). Try eating fluid-rich foods such as soups, citrus fruits, coconut and watermelon. Avoid caffeinated drinks such as coffee, tea and cola, as caffeine may cause frequent urination, leading to dehydration. You may reduce the quantity consumed or replace them with decaf tea or coffee.
Being active is important for improving digestion and well-being. This does not mean going to the gym for vigorous strength training, but trying to schedule 10-15 minutes of light exercise at a suitable time (stretching or walking to the mosque).
Conclusion
In conclusion, healthy eating is not difficult if we intend to take gradual steps, be consistent and enjoy our food, which is one of the countless blessings of Allah on us. Ramadan could be our pathway for making our meals healthy and balanced, being physically active and sustaining the good habits afterwards, insha-Allah. May Allah make this Ramadan a source of our physical and spiritual nourishment, amin summa amin.