RAMADAN: HEALTHY LIFE STYLE

The Holy month of Ramadan brings the blessings of Allah everywhere for everyone. This holy month provides us an opportunity to acquire a healthy living by learning self-control, patience, tolerance and discipline. It is the time of year when we can train ourselves physically and spiritually.

Body changes during Fasting 

The fasting starts before dawn (SEHAR) and ends at sunset with eating (IFTAR), its time duration varies in different areas of world. The questions arise how it affects our body and mind? Are there any harmful or beneficial health affects with it? How our body copes with it? How can we make us more active and healthy during this month?

You should understand how our body functions before you clarify these queries. Whatever food you eat, carbohydrates, proteins or fat it ultimately changes to glucose in liver, which enters in blood, which takes it to all cells of body. GLUCOSE; sugar is the prime source of energy in our body; normally its levels are maintained in blood for proper functioning. Fasting starts with a meal, Sehri, before dawn, that provides glucose for energy production for next 6 to 8 hours (or more), after 6 to 8 hours of fast, body fat is broken down to make glucose for energy production for body tissues, when fat reserves are finished, then liver starts to breakdown the fat stores to produce glucose, liver can make its own glucose also, but it does not occur in fasting, as fast ends at sun set and Iftar (eating meals) starts .In fact during fasting, body metabolism accelerates ,breaking down bad cholesterol and increasing good cholesterol .

Health benefits of Fasting:

• Fasting reduces weight, bad cholesterol, liver, joint inflammations and infections in body.
• It helps to control blood pressure, sugar and hormone imbalance by reducing steroid production.
• During fasting hours gut, liver, kidneys and other tissues have time for repair, regeneration and detoxification.
• It makes your heart strong, improves blood supply, and decreases risk of heart attack and stroke.
• It improves mental and physical health by releasing relaxing hormones, reduces depression, anxiety and memory problems. 
• It slows the aging process by improving metabolism
• You can easily quit smoking, tobacco leave chewing and recreational drugs.

MEAL OPTIONS 

SEHRI
Sehri is a very important meal which provides energy for the whole day during .You should take meals which are healthy, easy to digest, have prolong and sustained release of energy with low sodium and high potassium, as high potassium will make you less thirsty.

Here are few suggestions:

• Take complex carbohydrates, rice, unrefined whole grains with high fiber in form cereals, breads, roti in two to three portions they will stay in gut for a long time, releasing energy slowly.
• Fruits and vegetables with high potassium are banana, dates, and peaches, avocado, pumpkin and peas; dark chocolate and milk also provide sufficient potassium.
• Dates are a good source of fiber, glucose, vitamins and minerals, making them a healthy option. 
•  Proteins like eggs, meat pulses, nuts are also high energy giving food, take a big serving of them.
• Cooked vegetables like potatoes, carrots, broccoli should be taken in portions.
• Milk and milk products like yogurt, cheese, shakes, and smoothies should be used adequately. 
• Fruits and juices should be taken in small portions as they have fructose sugar which body rapidly uses.
• Avoid refined sugars, candies, and chocolates as they are used up quickly, making you feeling hungry.
• Try to chew your food slowly and thoroughly 
• Avoid fried, spicy, salty (high sodium), oily heavy meals, as they will cause more heartburn and regurgitation.
• Take water once you finish eating to avoid indigestion.
• It is a misconception that tea prevents thirst, one cup of tea or coffee is enough, if three to four cups are taken then high caffeine levels in blood cause more urination and will dehydrate you.
• Avoid sleeping right after Sehri, as it will cause problems of acidity, regurgitation and vomiting.
• You can go to bed after an hour.

IFTAR
It is the time when sugar levels are low, and body needs glucose for energy and its proper functioning and there is also water and minerals depletion.

There are few suggestions:

These changes in our dietary habits can really help us .It is the time of year when we fast, pray and can change our life style to a happy and healthy living. Healthy diet, physical activity and maintaining a balance between material and spiritual needs of body cleanse and souls from all the negativities.

• Dates and water are the first choice, as there is instant rise in blood sugar and boost in energy.
• Dates and fruits or fruit juice or milk is also a good start.
• Then take yogurt, or milk shakes.
• Avoid deep fried, spicy, oily food, as they will later cause acidity.
• Do not take fizzy drinks, as they are acidic in nature, causing salt imbalance in body affecting kidneys.
• Some people have dinner at Iftar and some have it late night .Its better to have dinner earlier to avoid in digestion.
• Take portions of carbohydrates like rice, bread, roti, and pasta 
• Two to three portions of proteins like meat, lentils 
• Avoid drinking too much of water, you can have it later after dinner.
• Take a cup of tea or coffee at least two hours after dinner.
• Going for exercise right after Iftar will slow digestion, best time for workout would be two hours after Iftar.

HAPPY RAMADAN
Dr. Ayesha Azam Khan