Wellness@Work: How to fast safely during Ramadan

By Zan Ahmed, M.D.
Resident Physician PGY III Pathology

Ramadan began this year in the United States on Wednesday, March 22, and will end on Thursday, April 20. During this month-long observance, Muslims fast every day from dawn to sunset. It is meant to be a time of spiritual discipline, a time of deep contemplation of one’s relationship to God, extra prayer, increased charity and generosity, and intense study of the Quran.

Every year, Muslims around the world anticipate the sighting of the new crescent moon that signifies the first day of Ramadan, the ninth month of the Islamic (lunar) calendar, and one of the most sacred months in Islam.

Ramadan is a special time, but its holiest eve is considered to be the Night of Power, the night during which Prophet Muhammed PBUH received the initial revelations of the Quran. The Night of Power is said to occur in the last 10 days of Ramadan. It is observed through intense reflection, prayer and generosity.

During Ramadan, the emphasis on fasting and prayers is intended to develop and strengthen the spiritual mind, body and soul. It is a unique time for gaining closeness to Allah (God), learning self-discipline, breaking unhealthy cycles, and further developing as a person.

Many Muslims observe fasting as one of the five pillars of Islam, abstaining from the voluntary consumption of food and water from sunrise to sunset. Fasting can be done safely, and these tips can help ensure you stay in good health throughout the month.

• Drink plenty of water before eating when you break your fast each day. This will help prevent dehydration.
• Dates provide a helpful natural source of sugar, which can help balance low blood sugar and provide the body energy. Eating just two dates before a meal can be effective.
• Consider nutrient-rich soups, which offer hydration as well as vitamins and minerals. Vegetable, tomato or lentil soups, or even cold soups, are the best options.
• Raw or cooked vegetables offer vitamins, minerals and fiber. Salads also offer a number of different nutrients. Incorporate two servings of vegetables each meal.
• Complex carbohydrates, such as brown rice, whole grain pasta, whole grain breads and potatoes provide a great source of energy, along with fiber and minerals.
• Lean proteins can include animal products, such as beef, milk, eggs, cheese, fish and poultry, or vegetarian options like legumes, beans and nuts. Either contain amino acids to help maintain and produce muscle mass.
• Eat your meals slowly to prevent weight gain or go over the amount you would normally consume for a meal.
• Avoid heavy meals that contain a lot of saturated fat, sodium and sugar. Try baking, steaming, grilling or roasting foods rather than frying them. Instead of salt and sugar, flavor meals with herbs and spices.
• Participate in a shorter, low-impact exercise routine, even walking briskly before sunrise or shortly after sunset. If you feel like you are pushing too much, back off and take care of yourself first.

I enjoy the month of Ramadan as it is a time for rejuvenating the soul. There is a pleasant aura in the air, and being able to gather as a community has many blessings. We spend 11 months feeding the body and now one month to feed the soul.

Ramadan Mubarak!

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