Ramadan is a time for deep spiritual reflection and a profound appreciation for the simple act of sustenance. For many, including nutrition expert Manal Elfakhani, this holy month brings back cherished childhood memories. She fondly recalls breaking her fast with family at the local mosque, often savouring sweet semolina flour cookies that she now bakes herself.
For approximately one month each year, observant Muslims abstain from food and drink from dawn until sunset. While the vast majority can safely partake in this spiritual practice, Ms Elfakhani, who is also a nutrition expert at Pennsylvania State University, emphasises that careful planning and a focus on nutritional intake can significantly enhance the experience, making it both spiritually fulfilling and physically manageable.
Who Should Exercise Caution During Fasting?
It’s important to acknowledge that certain groups are exempt from fasting. These typically include young children, the elderly, and individuals who are pregnant, menstruating, or breastfeeding. Furthermore, those managing chronic health conditions such as diabetes, heart disease, or other serious illnesses are strongly advised to consult with their doctor before commencing or continuing fasting. This is particularly crucial if they are on regular medication, as adjustments or alternative arrangements may be necessary to ensure their health and safety.
“You should be in a very good, healthy state in order to do this,” Ms Elfakhani advises, highlighting the importance of a sound physical condition for undertaking the fast.
Fuelling Up: The Pre-Dawn Meal (Suhoor)
The pre-dawn meal, known as Suhoor, is a critical opportunity to fuel the body for the day ahead. Nutrition experts recommend a balanced intake encompassing a variety of food groups to ensure sustained energy release.
Sonya Islam, now a dietician at VCU Health, remembers a childhood ritual where her mother would bring her a banana and a glass of milk when she was too tired to get up for Suhoor. Reflecting on this, she now understands the nutritional wisdom behind that simple meal: a combination of fibre and protein.
“Having sustained fuel that can last for as long as possible is critical,” she explains. Her recommendations include foods rich in healthy fats, such as avocados and nuts, alongside high-fibre, hydrating fruits and vegetables. Conversely, sugary foods are generally discouraged, as they digest quickly and can lead to energy crashes and increased cravings later in the day.
While the temptation of a morning coffee or tea might be strong, experts generally advise against it during Suhoor. Instead, the focus should be on hydration through water and non-caffeinated beverages to prepare the body for the day’s fast.
Breaking the Fast: Moderation and Mindful Eating
The duration of the daily fast can fluctuate depending on geographical location and the length of daylight hours. During this period, experts consistently advise individuals to proceed with caution, listen to their bodies, and avoid overexertion.
Ms Elfakhani, for instance, consciously slows down her pace during the day, managing her teaching commitments and catching up on other work after the evening meal, Iftar. Simple activities like a short walk or gentle stretching can be beneficial for maintaining energy levels and mental alertness. For those who maintain regular exercise routines, it’s often recommended to schedule workouts either just before breaking the fast or later in the evening to minimise the risk of dehydration.
The evening meal, Iftar, is a time for breaking the fast, and it’s essential to approach it with moderation to avoid feeling sluggish. A common and recommended practice is to begin by breaking the fast with a glass of water or a warm, non-caffeinated beverage, followed by fibre-rich dates. After this initial refreshment, it’s advisable to have a few light appetisers and a small main course. The key is to avoid overloading the stomach. Consider waiting a few hours before consuming further snacks if needed.
“It’s more so about mindful eating and listening to when your body’s actually hungry as opposed to just overloading,” comments Zaiba Jetpuri from UT Southwestern Medical Center, underscoring the importance of conscious consumption. This approach ensures that the body receives nourishment without undue strain, allowing for a more comfortable and beneficial observance of Ramadan.
