Ramadan Health Guide

A Guide To Healthy Fasting

My Wellness, My Choice

Foreword
The Islamic month of Ramadan is upon us. We would like to send good wishes to all our Muslim colleagues and their families.
For Muslims , Ramadan is a period of personal restraint, selflessness and spiritual renewal. It is also a time to empathise with those who are less fortunate and to appreciate ones blessings. And among the greatest blessings is health. So Ramadan is also a great opportunity for Muslims to bring their physical well-being, as well as their spiritual well-being, into balance. It is in this spirit that we have put out this guide. This is a guide to healthier fasting. Share it with friends and family. We hope it will help you and your loved ones to understand the health issues related to fasting, make more informed choices, minimise complications and maximise the benefits of your fast. If youre reading this and you are not a Muslim, youre more than welcome to read on. It may give you an insight into what your Muslim friends and colleagues will be experiencing over the coming weeks.

My Wellness, My Choice

Eat of the good and wholesome things that We have provided for your sustenance, but indulge in no excess therein
The Quran, Chapter 20, Verse 81

The Spirit of Ramadan

If we think about the practice of fasting across different religions in the world, a common trait we notice is that they all entail abstinence from one form of physical indulgence or another. The objective is to stop eating and drinking for some time in order to help shift focus from physical to more spiritual concerns.

Stomach

What happ en

Acid production by the stomach is reduced during fasting

your body w to h s
5 3

fast? you en

Liver

The bodys main controller of energy reserves. During fasting the liver releases sugar by breaking down stores in the organ.

Pancreas

Gall Bladder

Concentrates bile during the fast in readiness for the next meal.

Normally produces insulin. During fasting insulin production is shut down and hormones that tell the liver and muscles to release sugar stores are produced. Production of digestive juices is also reduced.

Large Intestine Small Intestine

Digestive juices production is shut down and there are regular contractions of the whole small intestine once every 4 hours.

Absorbs a lot of the water from food and second to the kidney in maintaining water balance in the body.

1. Technically, the body enters a fasting state when food is no longer available as a source of nutrients and glucose to provide energy this is typically 8 hours from the last meal. 2. The body then resorts to using the stored reserves of glucose in the liver and muscles to provide energy. 3. Later in the fast, once stores of glucose run out, fat becomes the next source of energy for the body. 4. If no food is eaten over many days or weeks, starvation occurs. Proteins released from the breakdown of muscle are used to provide energy. 5. Fasting during Ramadan is only from dawn till dusk. The bodys energy stores are replenished at pre-dawn and dusk meals. So there is no risk of starvation.

Is Fasting Good
Fasting in Ramadan provides a great opportunity to burn excess fat, which can lead to weight loss, better control of diabetes, lower blood pressure, reduce blood cholesterol and removal of toxins from the body.

Once the body has acclimatised to fasting, higher levels of endorphins are released by the brain. This brain chemical makes us less susceptible to pain and stress. It is also thought to increase alertness and concentration.

for Your Health?

Balance Your Plate

Make at least half your grains whole grains Rice, noodle, bread, cereals, cereal products

Make half your plate fruit and vegetables

Fasting Not Feasting

Fasting is not about Feasting. Its about abstinence and self-control. There is no need to load up. Your body does not need extra food. It has built-in mechanisms to adjust metabolism. Work with your body and give it a little time (4-7 days) to adjust. Youre probably burning less energy. Most people are less physically active when fasting. Which means you need less, not more food. Remember this to help control the urge to over-eat

Choose fresh, local produce

Switch to fat-free or low-fat milk and dairy

Use this as a guide and think about what goes on your plate

Vary your proteins Fish, poultry, meat and legumes

Tips for Sahur Dont skip it! Its one of the most important meals during Ramadan
Choose complex, slow-digesting carbohydrates. They will help to control hunger during the fast. Foods that contain grains and seeds are good sources of complex carbohydrates e.g. barley, wheat, oats, millet, semolina, beans, lentils, wholemeal breads and brown rice. Add some servings of fruit to your Sahur e.g. slices of papaya and watermelon. They can help to reduce the build up of acid in the stomach and avoid that burning and heavy feeling.

Tips for Buka Puasa Avoid gorging yourself! Resist the initial urge to over-eat
Break your fast with dates and either milk, water or fruit juice. Then break for prayer. The initial small intake of food, followed by a break, will lower the levels of appetite hormones produced by the brain. This will lower the urge to take in a lot of food. Choose some refined, fast-digested carbohydrates. They will help to bring your sugar levels up. Foods containing white flour or sugar are good for this. But dont overdo it!

oats

bananas nuts brown rice

wholemeal bread

pasta

dates

milk dodol

biscuits

kuih

pizza

Avoid tea and coffee they can cause loss of fluids and minerals Drink plenty of water, especially between buka puasa and going to bed. Limit sugary drinks Avoid excess sugar and salt

Make healthier food choices e.g. baked or grilled instead of fried, mee soup or laksa instead of fried mee or curry

General Tips
As always, eat plenty of fresh fruit and vegetables

Foods with too much santan (coconut milk) should be limited

Light exercise is good, but be careful to avoid dehydration

Prepare or serve sweet deserts in smaller portions with less sugar

Try to avoid spicy foods as they can increase gastric acidity

Dates A Ramadan Superfood

Energy
Considered one of the best energy boosting foods. They are power-packed with natural sugars .

Selection and Consumption Tips

Choose dates that are evenly coloured, fleshy and with no sugar formations on the exterior Refrigerate for freshness Wash thoroughly before eating

Vitamins
Contain high levels of vitamin B6, niacin, pantothenic acid, folate, riboflavin, vitamin A, K and thiamin.

Minerals
Contain a reported 10 different minerals, including: selenium, copper, potassium and magnesium. High potassium and low sodium make dates ideal for those with hypertension.

Fibre
A handful of dates is about 3g of fibre 12% of the daily value. Fibre is essential to promote healthy digestion and prevent over-eating. It also helps to mop up excess cholesterol and fat in the blood.

Antioxidants
Rich in antioxidants such as beta-carotene, lutein and zeaxanthin. These are thought to help protect against cancer.

organise your schedule

to get enough sleep

Take Special Care

Consult a Doctor
about the safety of fasting for your circumstances. Especially if you have an existing health condition, or are pregnant.

If you are diabetic

be very cautious if you decide to fast. Ask for and always follow your doctors advice.

Watch out for...

the symptoms of low blood sugar (Hypoglycaemia): Confusion, abnormal behaviour, blurred or double vision, heart palpitations, tremors, cold sweats, feinting or seizures. Break your fast if you experience these symptoms and consult a doctor immediately.

If youre taking medicine

dont forget to ask your doctor about medication type and dose adjustments to suit the requirements of fasting.

And spend in the way of Allah and do not throw [yourselves] with your [own] hands into destruction
~ Al-Baqarah 2:195

You can stop from dawn till dusk You can stop for good

Quit Smoking!

My Wellness, My Choice
This guide is brought to you by
Edited and Compiled by

Dr Waqas A. Awan
Researcher

BSc, Mres, PhD (Cantab), ARCS

Dr Khairina Tajul-Arifin
For questions and comments

Email: info@healthiercompany.com Tel: 03 83191 262