Fasting: A Compass To Good Eating Habits

Ramadan is not only the most blessed month in the Islamic religion, but it is also a time when Muslims have food cravings more than any other period of the year.
As there are virtues in worship to follow in Ramadan such as prayers, reading the Quran, and charity, there are also eating habits to respect during the holy month to avoid health problems.
Fasting, as defined, is to refrain from food and drink from dusk until dawn, but the moral of this pillar of Islam is to free the body from toxins and to get used to new healthy habits.
Fasting is not only a change in eating and sleeping patterns, but the body’s biological clock also undergoes a series of adjustments both physically and mentally.
During Ramadan, the Moroccan table is decorated with mouthwatering foods, and hunger leads to binge on eating, triggering bodily dyspepsia.
All nutrition specialists advise those fasting to follow a diet and engage in exercise to keep the body agile and avoid serious illnesses.
Some studies have looked at the effect of Ramadan fasting on factors like blood cholesterol and triglycerides (fat in the blood) and found a short-term improvement in some cases. There have been also some studies that have shown evidence that fasting throughout Ramadan may boost the immune system temporarily. In fact, many physicians in the west advise their senior patients to practice intermittent fasting.
Between the Iftar and Suhur, Muslims have to drink plenty of water and fluids to compensate for what they lose during the day, as they can increase water intake by eating hydrating foods such as watermelon.
Avoiding caffeinated drinks such as coffee and tea is recommended because caffeine can make some people urinate more frequently, which may lead to dehydration.
Eating complex carbohydrates, such as fruits and vegetables—particularly beans, chickpeas, and lentils– will provide the body with a long-lasting source of energy throughout the day.
When fasting, one should also include low-fat dairy products in their meals and try to incorporate healthy unsaturated fats like avocado, unsalted nuts, salmon, olives, and olive oil.
To replenish the body’s energy, dates are a perfect source of fiber. Eating three dates is also a traditional and healthy way to break the fast and begin the Iftar.
Moreover, incorporating plenty of vegetables is necessary to benefit from vital vitamins and nutrients.
Grilled and baked lean meat, skinless chicken, and fish are excellent sources of healthy protein.
Fried foods with high fat and sugar content also should be avoided, and overeating can be addressed by making a conscious effort to consume slowly.
Because the body might quickly get dehydrated, vigorous exercise is not advised during the day. Small, short, easy walks (i.e., to classes or doing errands) or a few stretches can go a long way in keeping the energy up during the day.
Healthy food and sports must be a habit not only during Ramadan but throughout life.