Ramadan is a special time of year. On an individual level, fasting is a holistic experience that gives you the opportunity to do valuable work on cleansing, detoxifying and purifying the mind, body and spirit.
When the workload of digestion is eased through fasting, the body can focus on getting rid of toxins that are stored in the deeper layers of the cells and tissues. Fasting helps to remove blocked energy and increase mental and spiritual clarity, often with life-changing results.
On a universal level, Muslims who fast in the true spirit of Islam form a powerful collective that can alleviate the suffering and starvation around the world. This is heightened during the month of Ramadan as part of the duty of Muslims is to experience sacrifice and show compassion for the poor by providing food and support for those without.
Having experienced about fifteen Ramadans since I arrived in Dubai, I enjoy this time of year. A slower pace during the day allows more time for reflection and the word insha’Allah takes on a new meaning. Showing a sense of patience and tolerance is important for non-Muslims as well as the discipline of not eating, smoking, drinking or chewing gum in front of someone who is fasting. Watching the gathering of people in bright tents on the roadside ready for Iftar and hearing the call to prayer is a powerful reminder of what draws millions of Muslims together in spiritual bonding.
Ramdan can increase our awareness of how, what and why we eat. We take the abundant supply of food in Dubai for granted without really thinking of how it was grown, stored and transported to our tables. Take time out during the month to become a conscious eater. Take time to appreciate the value of food as something that nourishes and rejuvenates – the way it has been prepared, presented on a plate and the benefits to the body when it is eaten slowly and savoured.
Unfortunately for some Muslims Ramadan can be a time of excess eating and the overuse of indigestion medication. Overeating during the night, when the body is designed to rest, can put excess pressure on the digestive system, resulting in gastric acidity and indigestion. To manage eating from iftar to suhoor requires some forward planning.
Typical foods eaten at iftar can include dates and dried fruits, such as apricots and figs, along with water and fresh juices which boost the blood sugar quickly after the daytime fast. Dates are a source of magnesium, phosphorus, iron and calcium and a range of B group vitamins. Along with water and juices they help maintain our mineral balance. Juices help to boost the antioxidant levels in the body and aid the detoxification process as well as drinking plenty of water.
The meal after Maghrib prayers is the most replenishing meal that helps the body restock nutrients for rejuvenating the body. This is a good time to eat some protein such as lean chicken or fish, pulses like lentils and chickpeas, wholegrains like wheat, barley or brown rice and keep the salads and vegetables overflowing on your plate.
Traditional dishes such as harees, biryani or lentil soup accompanied by extra vegetables and salad are recommended at this time. After Isha prayers it’s possible to have vegetable soups, fruit, water and herbal teas to keep you hydrated and help you sleep. Plus they won’t overload the digestive system.
Wake up at sunrise for the best part of the day and to eat suhoor – essential if you are going to fast during the day. Studies suggest that it is important to eat protein with this meal as it will make you feel full for longer. Combining eggs, dairy products (laban/labneh) and nuts and seeds with wholegrains like dark rye or wholegrain bread or porridge oats can help to keep blood-sugar levels stable. Fruit and yoghurt are good options too.
Avoiding excess sugars, pastries, white bread, soft drinks, fried foods and huge portions to make this a month when you lose weight rather than gain it.
Belinda Rennie is a nutritionist at the Osteopathic Health Centre (04 348 7366). For more information go to www.lifestyle-uae.com.
