Dos and Don’ts of Fasting
If you’re one of the millions of Muslims around the world fasting during Ramadan this month, you’re probably fasting from dawn to sunset every day.
Fasting is an important part of many religious traditions, and it is usually safe to do so. If you have any health conditions, such as pregnancy, breastfeeding, diabetes, or another illness, it is best to consult with your religious leader and/or your doctor to determine if you still need to fast or if you can fast without harm.
Fasting during the month of Ramadan is a mental as well as a physical challenge. Although we all prepare our minds and bodies differently, here are some pointers to help Muslims adjust to the daily fast:
Stay hydrated: Drink fluids several times throughout the night, even if you don’t feel thirsty—thirst is a sign that your body is DEHYDRATED. Caffeinated drinks can dehydrate you, so choose fluids that don’t contain caffeine. Remember that breaking your fast with water at iftar (the evening meal after sunset) is not only traditional, but it also ensures that you get the best source of hydration into your body before becoming distracted by food.
Eat a variety of food: During the evening, eat a variety of foods. Your body requires good nutrition now more than ever to compensate for the stress of fasting. Whole grains, vegetables, fruits, lean protein, healthy fat (fat derived from plants, such as olive oil and nuts)—all of these are essential for providing your body with all of the nutrients it requires.
Be mindful of the portion size: It takes about 20 minutes for the body to recognize that it has had enough to eat. As a result, don’t overeat during iftar. Eating mindfully and listening for when your hunger is satisfied puts less strain on your body and provides more energy than eating large amounts at once.
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