How To Stay Healthy While Fasting-Ramadan Edition
**Note: This is addressed below, but wanted to put it at the top as well. Ramadan is only perscribed for those who are able to participate. This excludes children under the age of puberty, anyone who has an illness that will cause them to become sicker from the fast, and breast feeding mothers and pregnant women are also not required to participate. The below is only a reminder for those able to fast the month of Ramadan.
Ramadan is upon us, which means you may be participating in the daily fasts that go along with it. While fasting can have health benefits, it can also be dangerous to your health if not followed correctly.
If you’re someone who participates in Ramadan or any other type of fast, it’s important to make sure you’re properly caring for your body in order to reap the benefits and feel your best. This article will teach you what to pay closest attention to.
What is Ramadan?
Ramadan is the Muslim holy month of reflection, prayer, and fasting. During this time, participants abstain from all food and drink — along with sexual intercourse and smoking — from sunup to sundown. There are two main meals: suhoor, which is eaten before sunrise, and iftar, which is eaten after sunset and breaks the day’s fast. The end of the month is marked by the Eid al-Fitr holiday, a three-day feast ahead of a return to normal daytime eating.
How does Ramadan affect the body?
Your body is designed to burn food for energy during daylight hours and to sleep and reset itself during the night. This is known as your circadian rhythm. During Ramadan, your body must transition away from this normal pattern and go longer amounts of time than usual between eating episodes. This can change how it stores and uses energy.
There are many processes in your body to keep it functioning properly while fasting. Hormones such as insulin and glucagon work to keep your blood sugar stable and the systems in your body working as they are supposed to. During long fasts, your body may transition from using carbohydrates as its main energy source to burning fat as fuel.
Because it takes time for your body to adapt to fasting, you may experience symptoms such as:
Weakness
Dizziness
Hunger
Mood swings
Feeling tired
However, there are things you can do to minimize these symptoms. Read on to learn more.
What are the best foods to eat to keep hunger at bay and stay energized while fasting?
Eating the right foods during the iftar and suhoor meals will help your body feel its best. Nutrient-dense foods that are digested slowly will help you control hunger and provide you with stable energy levels. Good food choices for these meals include:
Lean proteins such as chicken breast, turkey, and fish
Complex carbohydrates from foods like oats, brown rice, whole-wheat products, and fresh fruits and vegetables
Low-fat dairy products like plain yogurt
Healthy fats like avocados, nuts, seeds, and olive oil
It is best to avoid foods that provide little nutritional value, or “empty calories.” While these foods may provide a quick supply of energy, it does not last and may leave you feeling hungry and weak within a few hours. Foods to limit or avoid during these meals include:
Sugary foods like syrups, cereals, sweetened beverages, pastries, and desserts
Highly processed foods that are high in salt
Unhealthy fats such as fried foods, fast foods, sausages, most condiments, and snack foods like chips
How can I avoid dehydration while fasting?
Dehydration may occur during Ramadan since you will not be able to drink during the most active parts of your day. Spending time outdoors in warm weather increases this risk.
It’s important to be prepared by frequently drinking enough water in the period after iftar and leading up to suhoor. You can also eat hydrating foods like:
Berries
Cucumbers
Citrus fruits
Watermelon
In addition, try to limit or avoid high amounts of caffeine, which may cause your body to lose more water.
Pay attention to signs of dehydration, including:
Headaches
Muscle weakness
Dry mouth
Dark-colored urine
If you notice any of these, be sure to increase your fluid intake as soon as possible.
How can I avoid losing weight (or muscle mass) during Ramadan?
Cutting calories is not the intention of Ramadan or most other fasts. However, the change in eating habits can unintentionally lead to weight and/or muscle loss. To help prevent this, make sure you are eating enough calories during both the iftar and suhoor meals. Your meals may need to be slightly larger and/or include more nutrient-dense foods like additional healthy fats. Including a high-quality protein source with each meal will also help your body preserve muscle mass. It may be a good idea to monitor your weight every few days to catch any unintentional weight loss and make adjustments to your diet as needed.
Can I still exercise during Ramadan?
Exercise has benefits to your health at all times, including while fasting. Since you will not be able to fuel your body with food during the day, it is best to stick to mild, low-intensity exercises during Ramadan, such as walking and yoga. Exercising shortly before the iftar meal may be best since it will allow you to properly refuel worked muscles with a balanced meal. Overdoing it with exercise can lead to muscle loss, weakness, and potential injury, so keep it light and simple.
How to listen to your body while fasting
Your body is likely to experience many new feelings and sensations while fasting. Intense hunger and desire for food can make it tempting to overeat when mealtime comes. However, it is important to practice moderate, slow eating at both iftar and suhoor. Eating reasonable portion sizes in a mindful, slow manner will help prevent uncomfortable feelings of bloating, spikes in blood sugar, and possible digestive troubles. It may also help you enjoy the food more and be more in tune with your hunger and fullness cues to guide your eating. It is important to continue eating this way when transitioning out of Ramadan and back into your normal eating patterns.
It is also important to be open to stopping or modifying the Ramadan fasts as needed if you are not feeling well or develop a health concern that justifies doing so. Pay attention to your body’s cues to find out what it needs and to be able to act accordingly.
Who’s exempt from fasting during Ramadan?
There are some groups of people who should not participate in Ramadan due to increased negative risks that fasting may have on their health and well-being. These people may include:
Pregnant or breastfeeding women
People with diabetes, kidney disease, poorly controlled blood pressure, and heart problems
Those with a history of or an active eating disorder
People who take medications that require food during the day
Young children who have not reached puberty
People older than age 65
Anyone who has been told not to fast by their healthcare provider
The bottom line
Fasting during Ramadan or for other purposes requires self-discipline and sacrifice, but you don’t have to sacrifice your health. If you’re concerned about your health and are wondering if you should fast this year, be sure to check with your doctor or other healthcare practitioner before, during, and after fasting as needed to make sure fasting is appropriate for you.
