Healthy Fasting: Getting the Most Out of Your Ramadan While Managing Your Health
April 13, 2022 | Maryam Latif, PharmD
Ramadan is the most blessed time of the year for Muslims. We anticipate it for months and await its return when it comes to an end. As we continue in this month, it is important to shed light on one of the obligatory parts of observing Ramadan; fasting. While it may seem as simple as depriving your body of food, there is much more that goes into it and much more we can all get out of it.
Here are some reminders of how fasting in the month of Ramadan can be beneficial:
Bringing us closer to Allah: Fasting itself is a form of ibadah that helps us connect and become closer with Allah (swt). During this month, we are able to replace tedious and non-rewarding acts with acts of worship. Rather than binging a series, we can spend time reciting or memorizing the Quran or praying extra salah when we are able. We are also encouraged to be more generous and give zakat to those in need. Acts such as these are some of the ways we become closer to our deen during this month and in turn, closer to Allah.
Helps reset our habits: While we fast, we also discipline our bodies and minds. This aids in the breaking of bad habits and and allows for the forming of better ones. How many times have we all made a New Year's Resolution, but when January comes around, nothing has changed? Now is the time for resolutions, rather than January first. In this month, we already begin to discipline our bodies by getting up before the sun to eat a meal and pray fajr, and staying up late into the night to perform extra salah . We work to discipline our minds by abstaining from negative vices, harsh words, arguments and more. There is no better time to initiate new positive habits and goals than in Ramadan.
Physical effects of fasting on the body: Fasting also has direct physical effects on the body. When you avoid consuming food, the body is able to focus on removing toxins rather than digesting foods. This can help to cleanse the gut and even strengthen its lining. If done correctly, fasting can also help to lower blood sugar, blood pressure and cholesterol.
“If done correctly, fasting can also help to lower blood sugar, blood pressure and cholesterol.”
When it comes to fasting, everyone's individual health should also be taken into account. For those who have chronic diseases that are well controlled with medication, adjustments can be made to ensure fasting is done safely. Anyone who has one or more chronic conditions, such as diabetes or hypertension should schedule a visit with a health care provider prior to each Ramadan. This will allow for time to adjust medications when necessary. For example, medications dosed once daily can be adjusted and taken earlier or later depending on what is more effective. Medications that are dosed twice a day can be taken first at suhoor and second at iftar. When a drug is needed three times daily, there may be a more long acting formulation that can be substituted, so that no treatment is skipped.
It is however important to note that not all muslims are obligated to fast. For those who are elderly or have chronic conditions that cannot be safely managed, even with adjustments, there is no obligation. Allah mentions in the Quran in verse 184 of Surah Baqarah that those who are too ill to fast can make up for it by feeding those in need. This ensures that even individuals that are exempt from fasting do not miss out on the blessings.
“Fast a prescribed number of days. But whoever of you is ill or on a journey, then let them fast an equal number of days (after Ramadan). For those who can only fast with extreme difficulty, compensation can be made by feeding a needy person for every day not fasted. But whoever volunteers to give more, it is better for them. And to fast is better for you, if only you knew.”
For those who are not taking medications, Ramadan is still a time to be mindful of our health. When it comes to suhoor and iftar it is important to eat well. Try to avoid creamy, heavy or fried foods. Instead, try to opt for more greens and lean meats when possible. Another key part of a healthy fast is to stay well hydrated. Since we cannot drink fluids in the day it is important to drink plenty of water at suhoor and throughout the evening after iftar. It is also good to cut down on sodas and coffee when possible, as they tend to dehydrate the body.
Each day in this month offers an opportunity for us to improve ourselves in mind, body and soul. Through fasting and observing this month, we can become closer to Allah, establish new positive practices and even begin to see small improvements in our health that we can build on throughout the year.
Maryam Latif is an active member of the NIA Masjid and Community Center and is a pharmacist by profession. She earned her Bachelor of Professional Studies as well as her Doctor of Pharmacy degree from Long Island University and currently works as a clinical Pharmacist in East Orange, New Jersey. She has a passion for helping patients with chronic care management and finding new ways to educate the muslim community on their physical health.
