Ramadan means both spiritual and material things.

On the spiritual side, September in the Islamic calendar is a time to reflect on virtues such as patience, sacrifice, and gratitude. That concentration is further sharpened by physical self-control. The most notable is fasting from sunrise to sunset.

It’s possible to do it in a way that promotes health, experts say, but observers should also be aware of potential pitfalls.

So with Ramadan expected to begin on the night of March 10th in North America, here’s some expert advice on how to celebrate it in the healthiest way possible.

Is fasting safe?

Dr. Babar Bashir, an interventional cardiologist and director of the Acute Mechanical Circulatory Support Program at Henry Ford Health in Detroit, says, “Historically, fasting is actually very safe in most cases. It’s been proven time and time again for people.”

Ramadan fasting is a type of intermittent fasting, and “intermittent fasting is really gaining popularity” as a way to lose fat without losing muscle, he said. He pointed out that fasting can improve insulin levels and increase human growth hormone, which helps burn fat.

A 2021 study published in the Journal of the American Heart Association linked Ramadan fasting to lower blood pressure. Other studies on fasting have shown that it may be beneficial, although blood pressure results from other Ramadan studies have been mixed.

But that doesn’t mean fasting is suitable for everyone, Bashir says.

Those who the Quran exempts from fasting in Ramadan include people with chronic illnesses. Bashir said that includes people with type 1 diabetes who need to consume sugar on a regular basis.

Dr. Manal Elfahani, a registered dietitian and assistant professor of nutrition at Penn State University in University Park, Pennsylvania, advises diabetics about fasting. She says some people find ways to fast, but “ultimately my recommendation is always to talk to your doctor.”

Najma Qureshi, a registered dietitian in Toronto, says Ramadan fasting can be more difficult than other types of intermittent fasting.

One big difference, she says, is that Ramadan fasting requires abstaining from water and other drinks. “This is fasting,” says Qureshi, who co-owns a consulting business that aims to provide culturally tailored health advice for Muslims. “And another big difference is that most of your fasting time is during your waking hours, whereas with intermittent fasting, most of your fasting time can overlap with your sleep, so it’s much easier. Masu”.

Qureshi said Muslims and their doctors need to understand who is exempt from Ramadan fasting, and this may apply especially to children, the elderly and pregnant women. “The most important thing is making sure we are healthy and safe,” she said.

What about heart patients?

Research has shown that Ramadan fasting is safe for people with stable heart disease, but for those with heart problems, it is “very important” to plan with a cardiologist, especially regarding medications. “It’s important,” Bashir said.

Most cardiovascular drugs are taken once or twice a day, “so these drugs can easily be taken at the beginning and end of a fast,” he said. Fasting can also affect the timing and function of diuretics prescribed for high blood pressure.

What to do in the morning

Elkhani said it’s easy to stay in bed instead of getting up for suhoor, the pre-dawn meal.

“I’ve seen people skip this meal, and I don’t think it’s a good idea,” she says.

Suhoor is the last chance to replenish your body for the day, and if you miss it, you’ll feel lethargic for the rest of the day, Qureshi said. She says the focus should be on “eating the right things” rather than eating as much as possible before leaving the house in a hurry.

Elkhani suggested including whole grains, fruits or vegetables, and protein in your morning meal. Whole grains include cereals, bread, and oatmeal. Bananas, apples and strawberries are great fruits. To get some protein, try a glass of milk, a glass of yogurt, or scrambled eggs.

Nuts can provide protein and healthy fats, and people of Arab descent often eat olives, which are also a source of healthy fats, she said. (They can also be high in sodium, so she recommends not eating more than five grains per meal.)

Qureshi said some families prefer dinner-type meals, but “that’s OK” as long as they include protein and a source of complex carbohydrates such as fruits, vegetables and whole grains.

The most important part of Suhoor is “making sure you drink enough water,” she says.

Let’s drink this instead of that

Controlling your water intake is very important. Exactly how much water you need varies from person to person, but “you should drink the same amount of water as you would on a non-fasting day,” Qureshi says.

Avoid sugary drinks, she said. Although it can be tempting before dawn, Elkhani also recommends avoiding coffee and tea. These are diuretics and can lead to fluid loss later on.

Break each fast carefully

Bashir said it’s possible to gain weight during a month of fasting. Does such a thing ever happen? “They don’t eat much in the evening after breaking their fast.”

He said the biggest mistakes people make when it comes to eating during Ramadan are choosing unhealthy foods or binge eating at dinner.

The meal, called iftar, is a time to gather with others and is “kind of like Thanksgiving,” Elkhani said. “We’re with our families, so it makes us want to eat a little bit more than we should.”

Qureshi says: “There’s a lot of celebratory food.” It varies by culture, but many include fried, appetizer-like foods, as well as desserts. And after a day of fasting, people tend to get hungry and eat a lot in a hurry.

Some can have hundreds of calories per piece, and most people don’t stop at just one. “So before you even eat dinner, you’ve already consumed thousands of calories,” says Qureshi. After doing that every day for 30 days, “you really start to feel it,” she said.

Qureshi and Elkhani said the traditional approach to breaking the fast may actually be the healthiest. Many people choose to start with a glass of water, eat one to three dates, and then head to evening prayers, which take 10 to 15 minutes.

During that time, Qureshi said, the body begins to recognize that it is being nourished. “And I don’t feel super hungry anymore, so I feel more at ease when I get back to the dinner table.” ”

eat well overnight

Elkhani recommends eating a “balanced meal” after breaking the fast. Avoid fried and salty foods. Emphasize healthy proteins and whole grains.

And vegetables, Qureshi added. Iftar meals tend to contain more refined carbohydrates than healthy fiber. It leads to digestive problems.

Don’t forget to drink plenty of water, Bashir said. And keep in mind that calories increase during Ramadan just like any other month. Many people will end up eating a third meal at night, he says. “So your daily caloric intake will be about the same, if not more, than on a normal day. And this is very problematic for many patients.”

What non-Muslims need to know

Just knowing what Muslims go through during Ramadan can go a long way, Bashir said.

Small gestures go a long way. “One thing that’s universally helpful is to not always ask, ‘Would you like to go out to lunch?'” Bashir says.

Elkhani said that while fasting, her most productive time shifts to the evening, and not having access to water makes her lectures a little more difficult. She is mindful of her expectations for students who are Muslim.

She says all schools should keep in mind the implications of fasting.

“Sometimes I wish elementary schools would be a little more understanding,” she said of the differences in family functioning due to children being served late meals and families staying up late. She is grateful that her oldest daughter’s high school has space for fasting students so they don’t have to spend their lunch time in the cafeteria.

reset for health

Elkhani said the spiritual aspect of the month leads to a healthier and more mindful attitude towards food choices.

“When we are told to cut back on food and drink, it shows how much we take food for granted,” she says, adding that many people think, “Oh, wow. Days when I didn’t realize how much I was eating. “

Fasting for 30 days in a row isn’t easy, she says, “but it’s a very beautiful spiritual experience.”

Bashir said scientific and religious recommendations overlap during Ramadan.

“Our Islamic faith actually encourages us to be very healthy,” Bashir said. “We are really encouraged to eat whole foods and be aware of the amount of food we eat.”

Therefore, this month presents an opportunity for change.

“My advice in this scenario is to use Ramadan as a starting point to make healthy choices from a dietary perspective,” Bashir said. If you can highlight his 30 days of healthy habits, “that could be a habit he sticks with for the rest of the year.”