Healthy fasting during Ramadan

Ramadan is one of the five pillars of Islam: it is one of the religious obligations that Muslims have to fulfill. Ramadan falls in the ninth month of the Islamic calendar. This calendar is based on the cycle of the moon, making a year about 354 days long. As a result, Ramadan falls on different dates on the ‘normal’ calendar every year.

Some Muslims observe the moon phase in Mecca to determine the start of Ramadan, so that they sometimes start just a day earlier or later and end with the fasting month. In 2013, Ramadan begins around July 9.

Fasting during the day
During Ramadan, Muslims are not allowed to eat, drink, smoke, make love, lie and swear for a month between sunrise and sunset. Extra attention is paid to faith, for example by praying more and longer. The idea behind fasting is, among other things, that you learn to control yourself and you can empathize more with the poor.

According to the regulations, it starts fasting as soon as you can distinguish a white wire from a black one in the morning. Muslims living in the North, where the sun hardly sets in the summer, are allowed to observe the sunrise and sunset times in their native country or Mecca.

You can eat at night. Immediately after sunset, families gather for iftar, an evening meal that includes dates, olives, figs, harira (a thick soup of chickpeas, lamb, onions and lentils) and other tasty snacks. After a short night’s sleep, just before dawn, it’s time for the suhoor, a hearty breakfast.

Health effects
If you are healthy, Ramadan will not harm your health. Especially if you fast with full conviction, it is best to persevere. During the nightly meals you get enough nutrients.

During the first days you may suffer from headache and nausea, because you suddenly consume much less fluid, caffeine and carbohydrates. Hunger and less sleep can also make you tired and have trouble concentrating. If Ramadan falls during an extremely hot period, you run the risk of dehydration.

You might think you are losing weight from fasting, but the opposite is true. You will probably lose some weight for the first few days because you will be a little dehydrated. Fasting slows down the metabolism, so that all the fatty and sweet snacks you eat at night are properly stored. You often gain a few pounds during Ramadan.

sick
If fasting poses a health threat, you do not need to participate in Ramadan. This applies, for example, to the sick and young children. Women do not need to fast during menstruation, pregnancy and breast-feeding. If you can make up the fasting period at a later date, you should.

The chronically ill who need medication, the mentally handicapped, the demented and psychiatric patients never have to fast. This applies, for example, to diabetics and heart patients. They can make their contribution by supporting a less fortunate with food or money during Ramadan.

It is not clear whether you can use medicines during Ramadan. Orthodox sects see this as breaking the fast, but more liberal sects allow the use of medication. Some Muslims still take their medication quickly before sunrise and after sunset. Just stopping medicines or changing the times you take them can carry risks. So consult your doctor or pharmacist if you want to adjust your medication during the fasting month.

Holiday countries
Are you going on holiday to an Islamic country during Ramadan, but you are not a Muslim yourself? Then you don’t have to fast. Restaurants and shops are open, especially in touristic places. Try to be considerate of the local population. Eat and drink a little inconspicuously during the day and not right in front of people who are not allowed to eat all day.

Tips
How to survive Ramadan in a healthy way:

• drink sufficient in the morning and at night, so that you do not become dehydrated during the day.
• Try not to overeat at night.
• Limit the intake of sugar and fat, especially during Ramadan many people gain weight.
• You probably feel less physically fit and your concentration is less than usual. Therefore take it easy.
• If you are ill, you are temporarily exempt from Ramadan. Surely at another time.
• Do you have a chronic illness and do you take medication every day? Then you don’t have to fast at all. Make up for that by supporting those less fortunate with food or money.
• During Ramadan, you develop ways to suppress your hunger. Maybe these strategies are something to keep in mind if you want to lose some weight after Ramadan?
• Do you have diabetes and would you still like to participate in Ramadan? Be guided by your doctor.
• Also, talk to your doctor if you’re not sure if you’re healthy enough to fast or if you want to change your medication.