RAMADHAN NUTRITION SERIES - PART 1
It’s that special time of year again.
Millions of Muslims all over the world are going to be fasting during the month of Ramadan, abstaining from food and water from dawn till dusk. In addition, this is a month of spiritual connection, worship, reflection and charity. For many, this will also involve disengaging from worldly distractions (including social media) and allowing time to focus on self-discipline and personal development. Although I’d love to use this month to have a digital detox of my own, I also feel passionately about sharing my knowledge with fellow Muslims.
When fasting, our bodies go through processes whereby our gut is cleansed, metabolism is increased and immune system rebooted. Cells are regenerated and toxins stored in our fat cells are removed through detoxification pathways. However, the fasts are long with some days lasting up to 18 hours, so this is an important time for us to take care. The biggest challenges we face are thirst and hunger, so I strongly recommend that we use it as an opportunity to eat clean and provide our bodies with the support that it needs, through correct nutrition and lifestyle choices.
Follow my 15 simple nutrition tips for Ramadan (divided into 3 parts), which I hope will support many of you through this blessed month. I am passionate about this being a great chance to make positive and sustainable changes to our diet which we can continue long term.
NB. Shopping can be an exciting task in anticipation of the upcoming fasts, however making the right choices on your trip to the grocery store is a key part of being able to implement these changes!
#1 PREPARE YOUR BODY FOR FOOD
For many of us, cooking after a long day of fasting may be the last thing you want to do. But, I strongly advise getting involved with the preparation to some extent, even if it’s just chopping some onions or at the very least, standing in the kitchen! Touching, smelling and preparing food stimulates the release of appropriate enzymes and hormones needed for proper digestion and metabolism. This is even more important after a long fast as it’s essential that we are able to absorb the nutrients and therefore gain energy and hydration from the food we eat.
Read my article which explains this crucial stage of digestion in more detail!
#2 CHEWING
Chewing mechanically breaks down your food into smaller particles as they make their way down your digestive tract, allowing more nutrients to be absorbed in the small intestine. The act of chewing also stimulates the release of salivary secretions in the mouth, which act as a fluid and start the digestive process of breaking down carbohydrates and fat. I challenge you to put your spoon/fork down between each mouthful this evening. Aim to chew your food properly (around 20 times) to prevent gulping in air, bloating and over eating.
#3 FIBRE
The recommended daily intake of fibre is 30g, however even on a normal day, individuals in the U.K. struggle to get in more than 17-18g. Fibre is an essential part of a healthy diet, supporting our digestive health as well as helping to keep us full for longer. People often complain of sluggish bowels during Ramadan, particularly as a result of indulging in low fibre foods (fast foods, samosas, pastries) during non-fasting hours.
Try to boost your fibre intake by including a variety of fruit and vegetables, whole grains, nuts, seeds and legumes (chickpeas, lentils and beans). Adding beans and lentils to curries/ soups or even sprinkling chia, flax or pumpkin seeds to your meals, can be a great way to ensure fibre take this month!
#4 STAY HYDRATED
Although this may seem like an obvious one...many people also experience digestive issues (particularly sluggish bowels) due to poor hydration.
Your body requires water to transport nutrients to the required cells and flush out toxins from your system.
It’s therefore absolutely essential that we replenish fluids lost during the day (when you go to the toilet, through your skin or when we sweat in warmer temperatures) and start the next day well hydrated. This will help to prevent headaches, tiredness and poor concentration which can often be as a result of not drinking enough water.
Rather than gulping down your daily quota in one go, aim to keep a BPA free water bottle with you between the hours of Fatoor and Suhoor and take smaller sips regularly. Similarly, opt for herbal teas as an alternative way to support hydration.
#5 MENTAL HEALTH AWARENESS WEEK.
This is an area I am extremely passionate about and see a lot of in my clinic. This year #mentalhealthawarenessweek falls bang in the middle of Ramadan.
Evidence shows that fasting can have a positive impact on mood, alertness, cognitive function and mental health. That being said, I would like to take this opportunity to point out that there is a reported rise in mental instability when fasting, whereby previously managed symptoms can become problematic in some individuals. This could be due to a number of reasons - lack of sleep/ inability to take medications on time/ poor absorption of nutrients/ dehydration and as a result, irritability and anxiety may prevail. While it is important to manage this, I feel that there is a real need to raise awareness in Muslim communities, to speak with their doctors and family members before making the decision to fast. Mental health problems can affect absolutely anyone, at any time- so please please don’t suffer in silence and remember you are never alone! Use this week as an opportunity to talk with a family member/friend/colleague about your mental wellbeing.
It is reported that 50% of all mental illness begins by the age of 14 and 75% by mid twenties, with many cases going undetected or untreated. Now more than ever, greater importance is being given to support young people in building mental resilience. Amazing non-profit organisations such as @mindcharity @muslimyouthhelpline @youngmindsuk @mentalhealthfoundation focus on helping individuals through the challenges they face in the world today.