BY THE OPTIMIST DAILY EDITORIAL TEAM
Ramadan is a time of both spiritual reflection and physical discipline. The ninth month of the Islamic calendar is marked by fasting from sunrise to sunset, a practice that embodies patience, sacrifice, and gratitude. While the spiritual benefits are clear, health experts say that with some thoughtful planning, fasting can also enhance well-being.
“Historically, it’s been proven over and over again that fasting is actually very safe” for most people, said Dr. Babar Basir, an interventional cardiologist at Henry Ford Health in Detroit. He described Ramadan fasting as a form of intermittent fasting, noting its benefits like improved insulin levels, lower blood pressure, and boosted human growth hormone.
Who should and shouldn’t fast?
Not everyone is expected to fast during Ramadan. The Quran exempts people with chronic illnesses, and Basir emphasized that this includes individuals with Type 1 diabetes who need regular intake of sugar. Consulting with a healthcare provider is essential for those with medical conditions to ensure that fasting is safe and manageable.
Dr. Manal Elfakhani, a registered dietitian, echoed this advice. “My recommendation in the end is that a person should always consult with their physician,” she said. Understanding one’s health status is key to making fasting both safe and sustainable.
The challenge of a dry fast
Unlike typical intermittent fasting, Ramadan involves abstaining from water during daylight hours, which makes hydration during non-fasting hours even more critical. “This is a dry fast,” explained Nazima Qureshi, a registered dietitian in Toronto. Qureshi suggests drinking the same amount of water as on non-fasting days and avoiding diuretics like coffee and tea to maintain hydration.
Nourishing your body at suhoor
The pre-dawn meal, suhoor, is vital for sustaining energy throughout the day. Elfakhani recommends a balanced meal that includes whole grains, fruits or vegetables, and protein. Nuts and olives can provide healthy fats, but she cautions against consuming too much sodium.
Qureshi added that hydration is key, suggesting a focus on water-rich foods. Avoiding overly salty or fried foods can help maintain energy levels and prevent dehydration.
Iftar: breaking the fast mindfully
It can be tempting to indulge at iftar, the evening meal, but Basir warns against binge-eating. “They eat poorly during the evenings when they break their fast,” he said. A traditional approach—starting with water and one to three dates—is both spiritually meaningful and physically beneficial. “Your body will start to register it’s being fed,” said Qureshi, making it easier to approach the meal with a calmer mindset.
Healthy proteins, whole grains, and plenty of vegetables should form the core of iftar. This helps to prevent digestive issues linked to refined carbs and heavy, fried foods.
Supporting Muslim peers during Ramadan
Small gestures can make a big difference during Ramadan. “One thing that is universally helpful is not asking all the time, ‘Do you want to go out to lunch?'” Basir suggested. Understanding how fasting impacts energy levels and productivity can foster a more inclusive and supportive environment.
Elfakhani noted that adjustments, like providing quiet spaces for fasting students during lunch, can make the experience easier for young Muslims who are observing the fast.
Ramadan as a springboard for healthier habits
Beyond its spiritual significance, Ramadan offers a chance to reset dietary habits. “Our Islamic faith actually really highly encourages us to be very healthy,” Basir said. Making mindful choices during Ramadan can help establish healthier patterns that last well beyond the month.
“My advice in this scenario is to use Ramadan as a springboard for making good healthy choices from a dietary standpoint,” Basir emphasized. By focusing on balanced meals, hydration, and moderation, the positive habits formed during these 30 days can become part of a year-round lifestyle.
