Ramadan is a holy month for Muslims around the world. It is a time to connect with their religion, practice self-discipline and sacrifice, and empathize with those less fortunate encouraging actions of generosity of charity. Fasting during Ramadan involves not eating food or drinking fluids between sunrise and sunset for the entire month – for some people, this may be up to 16 hours a day.
Fueling your body to maintain stamina
Traditionally, during Ramadan, one breaks the fast at sunset with a meal called iftar and then eats again pre-dawn at suhoor.
Iftar -- During the nighttime meal work to replenish energy levels by eating a well-balanced meal from all major food groups. These include:
- complex carbohydrates,
- lean proteins,
- vegetables rich in vitamins and minerals, and
- healthy fats.
Suhoor -- During the morning meal the goal should be to provide energy to last throughout the day by eating:
- whole grains paired with
- healthy fats and proteins as well as
- fruits and vegetables.
Hydration
Drink plenty of water between and during iftar and suhoor; a minimum of eight to 12 glasses of water. Try to decrease sodium intake as salt stimulates thirst. Remember you can take water in other sources like fruits and vegetables as well at meals.
Health benefits of Ramadan
Just like intermittent fasting has been found to have beneficial health effects, properly fasting during Ramadan has benefits as well. Scientists in the United States and the United Arab Emirates have found people who fast during the month and maintain healthy eating habits such as those recommended above, have:
- increased mental focus,
- reduced level of cholesterol in the blood,
- lasting appetite reduction, and a
- more efficient metabolism.
Fasting with health conditions
Fasting is an important part of Ramadan and can usually be accomplished safely. If you have any pre-existing health conditions — including pregnancy, breast-feeding, or diabetes or another illness — it's best to consult with doctor before participating in fasting. If you are taking any medications, be sure to ask your health care provider if you should change your prescription, your schedule, or whether they can be taken without food or fluids.
Make an appointment today
If you have any questions about your health during fasting, contact a physician at ARC through your MyChart account or by calling an ARC clinic near you.
Ramadan and COVID
Many Muslim leaders have said Ramadan should not stop people from getting the COVID vaccination as the vaccine is not nutrition. If you need to get a vaccine or booster, you can schedule one at MyChartARC.com or by calling 866-453-4525.