Dietary tips for a healthy and serene month of Ramadan

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Extract from the article: Ramadan, a month dedicated to purifying the body and mind. The focus of Muslim believers is on spirituality, generosity, mutual aid and fasting from dawn to dusk. A whole day without anything to eat or drink until the sun goes down. Because often aft

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Ramadan, a month dedicated to purifying the body and mind. The focus of Muslim believers is on spirituality, generosity, mutual aid and fasting from dawn to dusk. A whole day without anything to eat or drink until the sun goes down. Because often after a day of fasting, the night turns into a feast and food abounds. Be wary, however; because it is noted that during Ramadan women and men eventually ingest much more calories than usual. So how to eat well during Ramadan?  

Being part of the pillars of Islam; fasting allows to open the doors of paradise, to purify the minds, to be closer to God; to show generosity but also to have a positive impact on health unless you eat properly at the break of the fast. In the format of not eating or drinking anything for several consecutive days, scientific studies have shown several positive effects of fasting on health.

Thus the young person of the month of Ramadan allows: the decrease of cardiovascular diseases, the regulation of the blood sugar level, the reduction of weight by promoting the combustion of fat stored provided that a healthy lifestyle is followed, Detoxification of the body and cleansing of toxins accumulated by poor diet, pollution or stress, reduction of stress markers. It also allows the body to put its digestive system at rest and thus allow itself to be cleansed and regenerated, to have a light body, to strengthen the immune system by increasing the capacity of white blood cells, to strengthen the liver, to clean the kidneys and colon in particular, then purify the blood by reducing bad cholesterol among others. The will, spirituality and motivation play a significant role in the experience of the month of Ramadan. Indeed, thanks to faith in God, feelings of hunger and thirst are diminished.

Ideal compositions of meals during fasting

Ideal meal composition at dawn = Do not miss meals to stay energetic until break. A hot drink (milk). Focus on protein foods (meat, fish, eggs, dairy products, cheese). A seasonal fruit. Bet on cereal products (bread, rice, legs, coucous, breads etc...). Drink enough water to avoid dehydration during the day.
Ideal break meal composition: Balanced meal, not a treat. Break meal should be lighter than morning meal. 3 dates or a glass of water or a glass of natural fruit juice. Soup or vegetable broths that provide mineral salts and fiber. A protein food (meat, fish; eggs, dairy products, cheeses, beans, lentils, soy, lentils). A cereal product (rice, pasta, to, coucous, boiled, potato, yams, sweet potatoes). Fruits and vegetables at will. Good hydration.

Adopt a healthy diet

We want to enjoy the virtues of fasting but without depriving ourselves. Everyone will find the right combination that suits him. In addition, certain essential rules must be respected so as not to have the opposite effect of the benefits of fasting. Drink enough water (1.5l) and liquid. Water is essential food and essential for life and health. Dehydration can be detrimental to health before there is a nutrient deficiency. Drink a glass of water in the morning when you wake up before the food of dawn and drink 30 minutes after the meal the amount that suits you to be able to hold all day. Drink a glass of water before breaking the fast to lubricate the stomach before eating and drink 30min after the meal the amount that suits you Eat slowly respecting the 20min per meal. The feeling of satiety is usually reached 20 minutes after the first bites. Do not mix foods to avoid intestinal discomfort, reflux and bloating. Eat enough fruits and vegetables. Prefer everything homemade because it is richer in nutrients and less calories. Have a rich and consistent energy source for the whole day and opt for a light meal in the evening to facilitate digestion and sleep. Avoid gassing during the rupture because by gnawing one can cause intestinal pain, gastric reflux, bloating and vomiting. Split the meal of breaking the fast in two parts to avoid overloading the stomach. Reduce consumption of sugar, salt and fat. Practice daily physical activity. Sleep early and respect the 08h of sleep.

Always break the fast with 3 dates or with a glass of natural fruit juice so that blood sugar returns to normal, 2-3 dates = 1 portion of fruit. By applying these few tips, we will suffer much less fatigue and hunger during the month of fasting.  Good Ramadan to all!

Coura Yasmine Sandrine Zerbo, State Nutritionist-Dietitian, Specialist in Clinical Nutrition and Enteral and Parenteral Nutrition (Burkina Faso)