Diet During Ramadan [Archives:2000/50/Health]

Mahfouth A Bamashmus
University of Science & Technology, Sanaa
It is a globally recognized and a foremost part of dietary guidelines that on should eat a variety of food using principles of moderation and balance. This is particularly true during the Islamic month of Ramadan when Muslims fast from dawn to sunset. To be healthy, one must consume food from the major food groups: bread and cereal, milk and dairy product, meat and bean, vegetable and fruit. During the month long fast of Ramadan the metabolic rate of a fasting person slows down and other regulatory mechanisms start functioning. Body and dietary fat is efficiently utilized. Consuming food intake less than the total food intake during normal days is sufficient to maintain a persons health. Intake of fruits after a meal is strongly suggested. A balanced diet improves blood cholesterol profile, reduces gastric acidity, prevents constipation and other digestive problems, and contributes to an active and healthy life style.
Fasting during the Islamic month of Ramadan can be good for ones health and personal development. Ramadan fasting is not just about disciplining the body to restrain from eating food and drinking water from predawn until sunset. The eyes, the ears, the tongue, and even the private parts are equally obligated to be restrained if a Muslim wants to gain the total rewards of fasting. Ramadan is also about restraining anger, doing good deeds, exercising personal discipline, and preparing oneself to serve as a good Muslim and be a good person during and after Ramadan.
Ramadan fasting has spiritual, physical, psychological, and social benefits. However, manmade problems may occur, if fasting is not properly practiced. First of all, there is no need to consume excess food at iftar (the food eaten immediately after sunset to break fast), dinner or sahur (the light meal generally eaten about half an hour to one hour before dawn). The body has regulatory mechanisms that activate during fasting. There is efficient utilization of body fat. A diet that is less than a normal amount of food intake but balanced is sufficient enough to keep a person healthy and active during the month of Ramadan.
Health problems can emerge as a result of excess food intake, foods that make the diet unbalanced, and insufficient sleep. Ultimately also, such a lifestyle contradicts the essential requirements and spirit of Ramadan.
The bodys immediate need at the time of iftar is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells. Dates and juices are good sources of sugars. Dates and juice are sufficient to bring low blood glucose levels to normal levels. Juice and soup help maintain water and mineral balance in the body. An unbalanced diet and too many servings of sherbets and sweets with added sugar have been found to be unhealthy.
During dinner consume foods from all the following food groups: Meat/Bean group; Bread/Cereal group; Milk group; Vegetable group and Fruits group. Fruits and mixed nuts may be eaten as a snack after dinner or before sleep.
It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. Its important to follow good time management practices for Ibada (prayer and other religious activities), sleep, studies, job, and physical activities or exercise.
In summary, intake of a balanced diet is critical to maintain good health, sustain an active lifestyle and attain the full benefits of Ramadan.
Reference:
International Journal of Ramadan Fasting Research

OPHTHALMIC EDUCATION (19)

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