Ramadan

During Ramadan, apart from worship and concerns of how to spiritually improve oneself, a lot of people get preoccupied with what they will cook or prepare for iftar and suhoor for thirty straight days. The numerous shopping trips start a week or two before Ramadan. During the first few days of Ramadan, some people prepare the most lavish meals without thinking about how it will affect them later on, especially when they need to stand up for long taraweeh prayers.

In this article, we will discuss Ramadan’s numerous physiological and lifestyle-changing benefits and how you can stay fit while fasting: by following a special 30-day Ramadan meal and fitness plan.

Intend that this Ramadan of yours will not be another food festival but one that you will use to get your fitness and weight back on track, in sha Allah!

Prioritize ibadah, not cooking

Many people view Ramadan as a month to prepare the best meals, since not eating all day should be rewarded with exceptional evening meals. However, Ramadan is an annual opportunity to wipe away our sins, change our life styles and get closer to Allah , so when it is over we stay on the right track and continue the good deeds and habits we developed during Ramadan.

Whether it is Ramadan or not, my food concerns are the same. We fast for the sake of Allah , so personally it is not important for me to reward myself with excess hours in the kitchen, when my true rewards are already written down with Allah . Therefore, since I primarily focus on enhancing myself spiritually, my food consumption is the same as any other day throughout the year.

Know the importance of eating right

Though I do not focus much on food consumption during iftar, I know it is crucial to have a proper diet.

Most of us have different schedules during Ramadan, whether due to work or school. For those of us who cannot stay up all night, we need proper sleep along with proper food intake to allow us to fast and last the following day.

With the change in eating routines and habits, we may be oblivious to the fact that we could be putting on weight. We do not have the time to workout, nor do we focus on clean eating. It is Ramadan of course, so we have the belief that indulging in greasy foods for iftar/suhoor will give us energy throughout the day.

The whole idea that greasy foods give us more energy is incorrect. In fact, heavy greasy meals make you feel fatigued faster when standing for long prayers. Crash rates with greasy fatty foods are higher than clean foods. Simply look for the right foods.

What are the right foods?

The right foods will always be earth-grown greens that are nature’s cure and answer to most diseases and illnesses out there. You should stock up your fridge and pantries with fruits for Ramadan rather than fatty, fried and junk food.

Who says it has to be boring? You just need to be creative just as you are with unhealthy items. To help you out, I’ve shared many sample ideas below that will help you prepare your own healthy iftar options in sha Allah. This will give you a better idea of what to prepare and how it can benefit you throughout Ramadan.

How fasting boosts health and fitness

Ramadan is an excellent time to start your physical fitness journey while you are on a spiritual journey to get closer to Allah . Fasting has numerous physiological benefits and supports weight loss by giving you a chance to re-assess your meals and improve your eating patterns.

Here’s the timeless hadith of our Prophet  regarding healthy eating habits:

“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

Portion control was suggested more than 1400 years ago by our beloved Prophet , long before the weight loss craze began. If we truly follow this golden advice from our Prophet  we will not be eating mindlessly and filling our stomach until it is full, which will inevitably lead to weight gain, laziness and lethargy.

For those who binge all day or cannot control binge eating disorders, fasting helps you increase your self-control and overcome your food addiction because it forces you to eat only when it is allowed. Therefore, your body gets accustomed to this new change after a few days. Naturally, fasting helps you find and adopt a pattern that is healthier to stick to afterwards, In sha Allah.

Monte Nido RainRock is a residential eating disorder treatment center. Those who have this kind of disorder, may consider to visit this place for help.

Intermittent fasting aids weight loss

Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn fat cells more effectively than just regular dieting.

So after a day of fasting, it will be more effective if you exercise for at least 30 minutes, with a particular focus on cardio. You will be burning more body fat during fasting days versus non-fasting days, because intermittent fasting allows the body to use fat as its primary source of energy, instead of sugar. Now even many athletes use fasting as a means to hit low body fat percentages for competitions.

Fasting is not starvation

Some people are under the impression that fasting starves the body and hence you go into “starvation mode”. That is not true. Fasting is not starvation. It is simply not eating or drinking for a period of time, not continuously for days on end without basic nutrients.

Martin Berkhan, a nutritional consultant and personal trainer, stated the following in his article regarding fasting and its myths: “Starvation literally means starvation. It doesn’t mean skipping a meal or not eating for 24 hours. Or not eating for three days even. The belief that meal skipping or short-term fasting causes ‘starvation mode’ is so completely ridiculous and absurd.”

Fasting is a natural detox

Have you noticed that during Ramadan our bodies feel more rested? It is because fasting gives your digestive system a rest, and this can energize your metabolism to burn through calories more efficiently. If your digestion is poor, this can affect your ability to metabolize food and burn fat.

Fasting can regulate your digestion and promote healthy bowel function, thus improving your metabolic function. According to some researchers, not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body including liver and kidneys, health expert, Nathan Hewitt, mentioned in one of his articles.

Although fasting has numerous benefits that have been established scientifically, it should not be a permanent solution to weight loss since the initial appealing factor of fasting and experiencing weight loss is quick fluid loss, not substantial weight loss. If it was easy, it would come back just as quick when we go back into our normal routines. So just keep that in mind: fasting helps you jump-start a weight loss process and it is not a permanent solution.

Kick-start your fitness journey this Ramadan

• Print out the 30-Day Ramadan Meal & Fitness Plan

For all those wanting to lose or maintain their weight without feeling weak or fatigued while fasting or standing for long prayers, here’s a special 30-Day Ramadan Meal and Fitness Plan I’ve prepared. The plan offers simple, delicious and healthy meal suggestions for iftar, suhoor and snacks for the entire month of Ramadan along with a suggested workout slot everyday. It also includes 10 super-easy and tasty step-by-step recipes so you have no excuse not to plan your Ramadan fitness journey now and stick to it! Follow this plan as closely as you can and In sha Allah you will not gain weight but in fact shed some and remain fit and healthy during and after Ramadan!

There are alot of ladies who do not want to or can’t go to the gym during Ramadan due to limited time remaining after iftar. Hence, they are prone to weight gain and feel more miserable while fasting and attending taraweeh prayers.

You do not have to feel that way this Ramadan, In sha Allah. To ensure that you can workout in the comfort of your own homes and at your own convenience, I’ve created some workout videos to help you workout everyday and keep your fitness on track this Ramadan. These videos are specially designed for stay-at-home mothers.

The “Run with Zarah” 30-minute video is available for all ladies and can be found on YouTube and Dailymotion.

I hope you’ll take advantage of this Ramadan firstly to enhance yourselves spiritually, and then to kick-start your fitness journey and get in shape through the numerous health and weight loss benefits of fasting.

What are the positive results you experience in Ramadan with regard to your health and fitness? Share with us in a comment below!

Ramadan begins on Wednesday, March 22, 2023 and ends on Friday, April 21, 2023. Millions of people from around the world will be recognizing this Islamic holy day through prayer and dawn to dusk fasting. Fasting can be done safely if you take the necessary precautions— especially for those with certain medical conditions. If you will be taking part in Ramadan, here are some helpful tips to ensure you stay in good health throughout the month.

General health tips for Ramadan

Hydrate before eating

Before you break your fast, be sure to drink plenty of fluids to prevent dehydration. Water is the best source of hydration. Juice and milk work as well, but be wary of beverages that contain high quantities of sugar and calories.

Dates help break your fast

According to tradition, dates are eaten at the start of the iftar meal. Dates are a natural source of sugar, which helps to balance low blood sugar and fuel the body with much needed energy. Low blood sugar may cause headaches. Consuming two dates prior to your meal can help combat headaches and raise your blood sugar to an optimal level.

Enjoy a bowl of soup

Soups are always an excellent choice to break your fast because they keep you hydrated and are packed with vitamins and minerals. Try to choose nutrient-rich soups such as vegetable, tomato or lentil and avoid cream-based soups. Cold soups such as Gazpachos make a great alternative to hot soups during warmer weather.

Eat your greens

Vegetables are packed full of vitamins, minerals and fiber. Colorful salads are always healthier because they contain many different kinds of nutrients. Two servings of vegetables during each meal is a good rule of thumb. Try to incorporate a half a cup of raw or cooked vegetables, or one cup of leafy raw vegetables.

Choose healthy carbs

The iftar meal should contain healthy, complex carbohydrates. Some good choices may include brown rice, whole grain pasta, whole grain breads, potatoes and burghul. In addition to being a great source of energy, complex carbs are an excellent source of fiber and minerals.

Eat lean protein

During iftar, consuming healthy lean proteins are very important. Healthy, complete proteins such as beef, milk, yogurt, eggs, cheese, fish, and poultry contain a variety of amino acids and are critical to maintaining and producing muscle mass. You can avoid consuming saturated fats by choosing lean proteins like fish, skinless chicken, turkey, or low-fat dairy products. For vegetarian options, try legumes, beans and nuts.

Don’t rush your meal

There’s no need to rush through a meal. Breaking your fast by eating too much at once, too quickly, can cause indigestion and other gastric problems. Slowly eating smaller portions is the best way to prevent weight gain and is better for your overall health. In general, you don’t want to go over the amount you would normally consume for a typical lunch or dinner.

Avoid foods high in fat, sodium and sugar

Heavy meals that contain lots of saturated fat, sodium and sugar should be avoided whenever possible. Instead of preparing fried meals, try baking, steaming, grilling, stewing and roasting. Rather than using salt and sugar to flavor meals, use herbs and spices. For dessert, reach for a healthy piece of fruit that contains natural sugars rather than candies, cakes or other baked goods that contain refined sugar or artificial sweeteners.

Engage in a mild exercise routine

During the first few days of fasting, you may be feeling fatigued. Don’t push yourself to exercise too hard. Instead try a milder, low impact exercise routine. Try walking briskly just after the sun sets and right before dawn. Because Ramadan takes place in warmer months, you may want to avoid outdoor activity.

Safe fasting tips for high-risk individuals

Despite being exempted by religion, many Muslims who have health conditions that put them at higher risk still decide to fast on Ramadan. The Holy Quran exempts the sick from the fasting tradition. But if you decide to fast, and you have a medical condition such as cardiac disease diabetes or are pregnant and/or breastfeeding, it is important to consult with your doctor and take the necessary precautions to ensure your health and safety.

For individuals with cardiac disease:

Research indicates that patients with stable cardiac disease are minimally affected by fasting, and there is no significant danger to observing the fast during Ramadan. In fact, if practiced safely, fasting has been known to help improve cardiovascular health. Stable cardiac disease refers to patients whose heart disease symptoms occur predictably, for example, during exercise or times of stress. If you have been diagnosed with stable cardiac disease, it’s still important that your doctor clear you to participate in fasting and that you discuss any changes in medications during this time. Typically, drug regimens for cardiac patients during fasting do not require any changes.

For individuals with diabetes

It is not advised that people with Type 1 diabetes fast during Ramadan. If you have Type 1 diabetes and you intend to fast, make sure that you are being closely supervised by your doctor. Your doctor will need to monitor your blood sugar daily to ensure your safety.

If you have Type 2 diabetes, it is generally considered safe to fast during Ramadan. However, this is not the case for everyone living with Type 2 diabetes, so be sure to consult with your doctor about your plans to fast. Your medications may need to be adjusted.

When you break the fast, eat as you normally would, assuming you follow a balanced and healthy diet. Low blood sugar may occur during long hours of not eating especially if you are still taking your diabetes medications. It may be a good idea to break your fast at Suhoor, just before sunrise, to keep your blood sugar balanced throughout the fast.

If you are pregnant with diabetes you should not fast or consult with your physicians.

For pregnant women and women who are breastfeeding:

Islamic law exempts women who are pregnant and breastfeeding from fasting and your doctor will advise against it.

Some pregnant and breastfeeding women still decide to fast and must take precautions to keep themselves and their babies healthy. It is very important to stay hydrated and eat highly nutritious foods during predawn and evening meals. During the fast, be sure to take it easy and refrain from any excessive physical activity. If you notice decreased fetal activity, extreme fatigue, nausea, dizziness or vomiting, you will need to stop your fast and contact your doctor right away.

For children and adolescents:

Many adolescents participate in the fast around puberty. However, many children often fast with their families for a portion of the day. For adolescents and children, it is important that they consume plenty of fluids and eat healthy, nutritious foods during predawn and evening meals and refrain from overexerting themselves during the day.

Have a healthy and happy Ramadan!

Worried that fasting during Ramadan will have a detrimental impact on health? Find out why the month long fast can have some surprising health benefits.

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Although millions around the world have successfully observed the spiritual cleansing of Ramadan for more than a thousand years, some people fear that fasting over such a long period time will have detrimental effects on their health. If you’re one of those worriers, then check out these seven health benefits you’ll enjoy during and after Ramadan.

If you want to work on your health even more in Ramadan, why not enter Penny Appeal’s Let’s MOVE – Save Lives Ramadan Active challenge?

1. Dates

Although three dates are eaten at the start of Iftar every day during Ramadan for spiritual reasons, they also come with the added bonus of multiple health benefits. One of the most important aspects of fasting is getting the right amount of energy, and considering an average serving of dates contains 31 grams (just over 1 oz) of carbohydrates, this is one of the perfect foods to give you a boost.

Dates are also a great way of getting some much-needed fibre, which will aid and improve digestion throughout Ramadan. Add to that their high levels of potassium, magnesium and B vitamins, and it quickly becomes apparent that dates are one of the healthiest fruits out there.

2. Boost Your Brain

No doubt you’ll be aware of the positive effects fasting can have on your mental wellbeing and spiritual focus, but the brain-boosting powers of Ramadan are even more significant than you might think. A study carried out by scientists in the USA found that the mental focus achieved during Ramadan increases the level of brain-derived neurotrophic factor, which causes the body to produce more brain cells, thus improving brain function.

Likewise, a distinct reduction in the amount of the hormone cortisol, produced by the adrenal gland, means that stress levels are greatly reduced both during and after Ramadan.

3. Ditch Bad Habits

Because you will be fasting during the day, Ramadan is the perfect time to ditch your bad habits for good. Vices such as smoking and sugary foods should not be indulged during Ramadan, and as you abstain from them your body will gradually acclimatise to their absence, until your addiction is kicked for good.

It’s also much easier to quit habits when you do so in a group, which should be easy to find during Ramadan. Fasting’s ability to help you cut out bad habits is so significant that the UK’s National Health Service recommends it as the ideal time to ditch smoking.

4. Lower Cholesterol

We all know that weight loss is one of the possible physical outcomes of fasting during Ramadan, but there’s also a whole host of healthy changes going on behind the scenes. A team of cardiologists in the UAE found that people observing Ramadan enjoy a positive effect on their lipid profile, which means there is a reduction of cholesterol in the blood.

Low cholesterol increases cardiovascular health, greatly reducing the risk of suffering from heart disease, a heart attack, or a stroke. What’s more, if you follow a healthy diet after Ramadan, this newly lowered cholesterol level should be easy to maintain.

5. Lasting Appetite Reduction

One of the main problems with extreme fad diets is that any weight lost is often quickly put back on, sometimes even with a little added extra. This isn’t the case with Ramadan. The reduction in food consumed throughout fasting causes your stomach to gradually shrink, meaning you’ll need to eat less food to feel full.

If you want to get into the habit of healthy eating then Ramadan is a great time to start. When it’s finished your appetite will be lower than it was before, and you’ll be far less likely to overindulge with your eating.

6. Detoxify

As well as being great for spiritually cleansing yourself, Ramadan acts as a fantastic detox for your body. By not eating or drinking throughout the day your body will be offered the rare chance to detoxify your digestive system throughout the month.

When your body starts eating into fat reserves to create energy, it will also burn away any harmful toxins that might be present in fat deposits. This body cleanse will leave a healthy blank slate behind, and is the perfect stepping stone to a consistently healthy lifestyle.

7. Absorb More Nutrients

By not eating throughout the day during Ramadan you’ll find that your metabolism becomes more efficient, meaning the amount of nutrients you absorb from food improves. This is because of an increase in a hormone called adiponectin, which is produced by a combination of fasting and eating late at night, and allows your muscles to absorb more nutrients.

This will lead to health benefits all around the body, as various areas are able to better absorb and make use of the nutrients they need to function.

Millions of individuals worldwide fast from sunrise to sunset during the holy month of Ramadan. However, apart from the spiritual significance, most of them are unaware of the benefits of fasting in Ramadan. It requires immense self-control to remain without food and water for roughly 12-14 hours a day. Muslim health professionals suggest that the ritual has numerous physiological, spiritual, psychological, and scientific benefits. Additionally, it provides the opportunity to empathize with poor and needy people worldwide.

What is Ramadan?

Ramadan is the ninth and the holiest month in the Islamic calendar. Muslims fast, abstain from pleasures, and pray during Ramadan to draw closer to God. It’s also a time for families to get together and enjoy the blessings of Allah. Muslims start fasting from the following day after the crescent moon appears in the sky, signaling the beginning of a new month. As a result, Ramadan does not begin in many countries until religious leaders declare that they have personally seen the crescent moon. The prolonged fasting ends with the worldwide celebration of Eid ul Fitr.

Fasting in Ramadan hadith

Abu Hurairah narrated that Prophet Muhammad (PBUH) said:

“Worship Allah, and worship none along with Him, offer the (five) prescribed compulsory prayers perfectly, pay the compulsory Zakat, and fast the month of Ramadan”.

Benefits of fasting in Ramadan

More than one billion Muslims globally practice a strict ritual of moral abstinence and fasting during the month of Ramadan. The tradition of fasting dates back more than 1,300 years and started with the formation of Islam. Given below are numerous benefits of fasting in Ramadan:

Spiritual benefits of Ramadan fasting

1. Increases Taqwa

Taqwa is an Islamic phrase that refers to being aware of Allah and the truth and “piety and dread of God”. The term frequently appears in the holy book of the Quran. It bears the deep sense of being cautious over one’s own life and actions, as the angels are constantly on the watch. Additionally, fasting enhances the ability to be mindful of Allah and avoid unintentional offenses against the ways shown by Him. As a result, people lead on the path away from sins and wrong deeds.

2. Fetches greater rewards

All able Muslims are required to fast during Ramadan. It is said that Allah repays the fasting Muslims with great rewards and blessings. Each hour of fasting brings people closer to meeting Allah in the next life. But one should not fast for the gifts; instead, one should focus on its significance and value.

3. Leads to paradise and prevents Hellfire

Only those who fast during Ramadan will be allowed to enter paradise through the Ar-Rayyan gate on the Day of Resurrection. The virtue motivates people to increase their voluntary fasts while preparing for Ramadan. According to Muslim scholars, even a single day of fasting takes an individual away from Hellfire towards Jannah.

Health benefits of fasting in Ramadan

1. Protection from obesity and chronic diseases

Fasting throughout Ramadan may assist in preventing obesity and other chronic diseases such as diabetes. Ramadan fasting requires abstaining from the consumption of food and water between sunrise and sunset. Hence, it enhances the levels of proteins providing insulin resistance. It also offers protection against the hazards of a fat and sugar-rich diet.

2. Lowering cholesterol & improving blood sugar level

As Ramadan Fasting stimulates the lipid profile, it lowers blood cholesterol. Consequently, it prevents heart attacks, strokes, and other disorders. Also, if one maintains a healthy diet after Ramadan, individuals will retain the newly reduced cholesterol level.

3. Improved digestive system

Observing Ramadan and fasting positively impacts one lifestyle and digestive system. A human body naturally detoxifies after a month of flushing out of the toxins in the body. Further, it balances the heat generation and acidity levels in the human stomach.

Scientific benefits of fasting in Ramadan

1. Reduces stress

Fasting throughout the holy month of Ramadan is one of Islam’s most essential commandments. Muslims fast for 12-14 hours each day during Ramadan. They get up early for prayers, eat before sunrise, sleep later, and eat substantial meals after dusk to replenish their energy and fluid stores. Due to this, eating habits, sleep length and sleep pattern change in a constructive way. Fasting throughout the holy month of Ramadan improves mental health by lowering depression, anxiety, and stress levels.

2. Prevents cancer

Many research has been released in the last few years suggesting that Ramadan Fasting can lower health risk factors. It can also reverse the symptoms of severe health illnesses such as cancer. According to the research, this could be attributed to reduced glucose synthesis in the blood, balanced nutritional intake, and increased generation of tumor-killing cells.

3. Assists in Alzheimer

There are few therapeutic choices for those who develop Alzheimer’s, which causes ever-worsening cognitive and behavioral issues. Fasting is a therapy option that is rapidly gaining traction outside of the domain of pharmaceuticals and treatments. Ramadan Fasting, commonly promoted as a weight-loss approach, has been demonstrated in research to significantly relieve Alzheimer’s symptoms and decline in slow cognitive development in rats.

Psychological Benefits Of Fasting In Ramadan

1. Enhances willpower

Fasting during Ramadan requires mental fortitude and the willingness to forego immediate enjoyment for accomplishing long-term goals. Fasting for a whole month induces a sense of happiness, focus, and self-control. These attributes can be utilized in various sects of life.

2. Increases alertness

Individuals who fast appear to have higher levels of vigilance and attention. Food is converted into glucose by the human body, and too much of it causes sluggishness and tiredness. Fasting helps the body regulate glucose levels, reducing sluggishness and increasing alertness.

3. Uplifts the mood

Muslims experience an enhanced sense of achievement, reward, pride, and control after hours of fasting. Fasting can boost self-esteem and a sense of accomplishment. At the same time, fasting and the pleasure felt after completing a challenging activity serve as a powerful feel-good stimulant on the brain.

Ramadan fasting rules

• Muslims should fast from day break to sunset right until the evening prayer
• During the fast, they can’t eat food or drink water
• One should not deliberately try to vomit while fasting in Ramadan
• They are not allowed to chew chewing gum during fasting
• One should also refrain from playing loud music during fasting and should not disturb others
• One should try not to take oral medicine during Ramadan fasting

Fasting tips in Ramadan

• When breaking the fast in Ramadan, one should first consume a small quantity of food and avoid sweet or fatty items
• One should try to eat right before the crack of dawn when starting the fast for the next day
• To minimize dehydration at the end of the fast, people should drink plenty of sugar-free and decaffeinated water

Fasting in Ramadan during pregnancy

Pregnant women are excluded from fasting as per the Islamic law. Fasting in Ramadan while pregnant can cause some of the serious pregnancy issues including the dramatic alteration of blood sugar level. However, one can still fast on their own will but is neither recommended by Islam nor health experts. Further, one can make up for their fast by donating fidya for missed fasts during Ramadan.

Millions of Muslims worldwide fast from sunrise to sunset in the holy month of Ramadan. Although fasting may be challenging and uncomfortable at times, the benefits are numerous. Hence, fasting in Ramadan is not just obligatory but also provides health and psychological benefits.