Ramadan arrived and many Muslims celebrate by fasting from
sunrise to sunset for thirty consecutive days. 
Ramadan follows the lunar calendar so it comes 13 days earlier every
year.  As a result Ramadan occurs at all
times of the year.  Right now, Ramadan
happens to occur during the summer with days 16-18 hours long.  Abstaining from all food and water for such
long period can have adverse health effects if not done properly.
 

Current research shows the long Ramadan fast increases HDL,
the good cholesterol, and lowers LDL, the bad cholesterol.  In addition researchers noted improvements in
systolic blood pressure, reduction in waist circumference and lower
triglycerides; all of which have a beneficial effect on heart disease.  Other studies show aerobic exercise while
fasting Ramadan results in fat loss and weight loss while aerobic exercise in a
fed state results in weight loss alone.  Which means individuals not fasting did not
lose fat when engaging in aerobics but lost water or muscle instead.

 Contrary to the
benefits of the fast, people tend to worry about how fasting long hours will
affect their metabolism.  Researchers
looked into the matter and found fasting participants metabolism returned to
its pre-Ramadan state 7 days after the end of Ramadan.

From the previous information, fasting Ramadan for long
hours does not have adverse health effects; on the contrary it provides some
perks.  But in order to stay healthy
during Ramadan, it is crucial to fast the proper way.

1.      
Eat before sunrise: Ramadan is a fast from
sunrise to sunset, not a 24 hour fast. 
Make sure to eat at least 2 meals within a 24 hour period.

2.      
Keep hydrated: Drink as much water as possible
during the hours you are not fasting. 
Also try to eat foods with high water content like fresh fruits, soups,
and salads.

3.      
Focus on fiber: Make sure to get enough fiber,
in addition to its health benefits fiber prevents constipation.

4.      
Protein: Eating protein for the predawn meal
will keep you full for a longer time. 
Protein takes longer to digest so eating protein rich food like eggs,
cheese and legumes will keep you satisfied for a longer time throughout the
day.

5.      
Light breakfast: Even though you could eat
everything in sight by the time breakfast or Iftar comes along try to keep your
meal light.  This will prevent you from
feeling bogged down after eating a heavy meal. 
Fresh fruits, light salads, low fat seafood and poultry provide adequate
nutrients and easy digestion to keep you going, aid in weight loss and promote
health.

Have a healthy, happy Ramadan while enjoying the health
benefits by following these easy tips. 
It only comes once a year, so let’s take advantage of it while it lasts.

 

References:

Pin It on Pinterest