Ramadan

Fasting in Ramadan

Ramadan is a spiritual time where Muslims develop self-discipline and empathy towards the less fortunate. Despite, being in lockdown Muslims are still advised to eat a healthier diet, become more health-conscious and reduce waste.

This year Ramadan begins in the third week of March until near the end of April, therefore the fasting hours are expected to be around 14-15 hours long. Initially, this can be quite difficult resulting in headaches, dehydration and possibly nausea, due to sleep deprivation and fatigue.

Here are some tips to make fasting a little easier.

1.Hydration hydration hydration

Try to drink plenty at suhoor, iftaar and in between, as headaches are often due to dehydration. Even those the weather hasn’t been very warm, you are still losing fluids. During the non-fasting hours, replenish your water loss by eating fluid-filled foods during iftaar & suhoor such as stews, soups, curries with plenty of sauce or smoothies, milkshakes and lassis or fluid rich fruits such as watermelon and cucumbers. All of these foods and drinks count towards your fluid intake along with water.

2. Don’t skip Suhoor

Taking the suhoor (the meal consumed before the fasting begins) is a blessing, reminding you to fuel your body before the long fast. Skipping it will result in you in feeling very fatigued and dehydrated. If you are unable to wake up, and lateness is an issue, then you may take your suhoor right after night prayers.

3. Get organised

Organising your meals for iftaar & suhoor can be helpful and reduces the stress about what to cook. You can either do a 30-day plan or go week by week if you’re stuck for ideas. While planning, make sure you're including foods from all the main food groups and delegate others to cook and wash too!

4. Fibre

When planning meals try to include more wholemeal varieties of carbohydrates such as pasta, brown rice, bread etc. along with plenty of vegetables, beans and lentils. Fibre-rich foods, aid digestion, are an excellent source of vitamins and minerals and protein.

5. Fats and oils

Choose healthier oils containing high levels of monounsaturated such as olive oil or rapeseed oil as opposed to ghee or coconut oil, when cooking. A good trick when cooking is to measure the oil, so you don’t get carried away. Reducing oily and fried foods will reduce the feeling of being bloated after eating, reduce flatulence, reduce the feeling of fatigue and your waistline. Replace these foods with baked, grilled or air fried products.

6. Vitamin D & Physical Activity

Amid this lockdown and the possible need for isolation, a daily dose 10mg of vitamin D should be considered, as having to stay indoors mean getting less sun. If you can go out, then try to include 30-60 minute gentle walk to keep the body moving, improve circulation, immunity, a dose of vitamin D and freshen the mind. Research has shown that fasting for 30 consecutive days without performing any physical exercise or activity reduces strength and physical fitness.

Author : Thomina Mirza Registered Dietitian Founder of Conscious Bites 

Instagram: @consciousbitesdietitian

Ramadan Kareem from all the team at Nutrition Rocks!