Ramadan is the ninth month of the Islamic calendar, observed by around 1.8 billion Muslims worldwide – and is a time of fasting, prayer, reflection and community. Dictated by the lunar calendar, this year Ramadan is expected to fall on the evening of Friday 28 th February, ending on Sunday 30 th March in the celebration Eid-al-Fitr.
One key element of the holy month is fasting – with people abstaining from food and drink every day between the hours of sunrise (suhoor) and sunset (iftar). The fast at the end of every day is often followed with a meal prepared by and enjoyed together with family, friends and community.
People could improve the way they approach fasting and says highlights the valuable lessons we can all learn to support the body and mind in everyday life:
Good sleep = a healthy gut
Ramadan throws normal routines into disarray, with sleep disrupted to re-fuel before sunrise each day. As the month progresses, fasting takes its toll on sleep, energy levels and mood, with the adrenals becoming depleted. So, this period serves as a good reminder of the importance of sleep and in particular, the role it plays to support our recovery, energy, mood and immunity. Regular, consistent sleep helps to promote good gut bacteria which contributes to the overall gut microbiome. To support good sleep:
- Try and avoid electronics 2 hours before bed, if you need to use your phone or laptop switch it to nighttime mode
- Have a calming nighttime tea that includes ingredients like chamomile, lavender or lemon balm to support sleep
- Put your legs up against the wall, relax and breathe with awareness for 2-3 minutes. This is a great way to calm the body and mind before bed.
- Magnesium is a naturally occurring, essential mineral that plays a crucial role in many bodily functions, including energy metabolism and normal muscle function. It can be helpful with supporting good sleep, either through a supplementation, bath salts such as Epsom salts, or food. Magnesium rich foods include: leafy green vegetables, lentils, beans, nuts, seeds, dark chocolate and avocado
- If you are prone to waking up in the middle of the night, having a small tryptophan rich snack before you go to bed can be helpful for some. An example would be an oat cake with almond butter and some banana
Focus on fibre
Fasting can cause constipation if we are not eating enough fibre, which is not only uncomfortable, but means that we’re not able to eliminate toxins from the body. So, it’s helpful to incorporate a diversity of plant foods which include:
- Fruits, vegetables, nuts, seeds, beans, legumes.
- Wholegrains, teas, herbs and spices.
- Bitter foods like kale, lemon, olive oil, apple cider vinegar, green tea, chicory, rocket and watercress, as examples.
These foods help stimulate digestive juices to help breakdown your food so you can absorb nutrients better. They will also help slow down the sugars released from a meal helping with a better blood sugar response (better energy, focus and calm) Prepare raw and or cook with a dash of spice or chilli. This is a simple but key practice to take from Ramadan into daily life to aid digestion, help support healthy bowel habits and reduce bloating and wind.
Stay Hydrated for health
Many people are surprised to learn that you also can’t drink when fasting, which can be a challenging aspect of the month. The simple power of hydration for your body and mind to reach balance is something which which should be maintained all year round:
- Start your day with a high-quality super supplement sachet into a drink every morning for a super easy and convenient way to power up hydration levels.
- Consider incorporating Zest Active – a scientifically formulated blend of 25 active ingredients into your routine. It contains:
- Vitamins and minerals to support your energy levels.
- Beta Glucans, Taurine, L-Theanine and L-Lysine to support your immune system.
- Supercharge your natural energy stores, enhance mental clarity and focus and improve muscle function.
Focus on fibre
Fasting can cause constipation if we are not eating enough fibre, which is not only uncomfortable, but means that we’re not able to eliminate toxins from the body. So, it’s helpful to incorporate a diversity of plant foods which include:
- Fruits, vegetables, nuts, seeds, beans, legumes.
- Wholegrains, teas, herbs and spices.
- Bitter foods like kale, lemon, olive oil, apple cider vinegar, green tea, chicory, rocket and watercress, as examples.
These foods help stimulate digestive juices to help breakdown your food so you can absorb nutrients better. They will also help slow down the sugars released from a meal helping with a better blood sugar response (better energy, focus and calm) Prepare raw and or cook with a dash of spice or chilli. This is a simple but key practice to take from Ramadan into daily life to aid digestion, help support healthy bowel habits and reduce bloating and wind.
Stay Hydrated for health
Many people are surprised to learn that you also can’t drink when fasting, which can be a challenging aspect of the month. The simple power of hydration for your body and mind to reach balance is something which which should be maintained all year round:
- Start your day with a high-quality super supplement sachet into a drink every morning for a super easy and convenient way to power up hydration levels.
- Consider incorporating Zest Active – a scientifically formulated blend of 25 active ingredients into your routine. It contains:
- Vitamins and minerals to support your energy levels.
- Beta Glucans, Taurine, L-Theanine and L-Lysine to support your immune system.
- Supercharge your natural energy stores, enhance mental clarity and focus and improve muscle function.
Double bubble! Add Nutrient Rich Ingredients to your diet
Fasting can lead to fatigue at the end of the day, more so than usual and it can be easy to fall back on ready-meals, fried foods, takeaways, to re-fuel and re-fire your energy levels! Most people need to carry on with their normal routines during the month, so it’s vital that you have a meal plan, some tips include:
- Batch cooking and meal planning to save time
- Double up when cooking and freeze portions
- Have wholesome foods on hand in the fridge to manage and sustain energy levels like hummus dips, chopped raw salads, protein balls and stuffed dates with nut butter.
Do your food “maths” (Add not subtract!)
Consider nutritious ingredients which can be added to maximise the health benefits of your body, instead of cutting back on certain foods, for example:
- Rather than breaking fast with the traditional date, try adding nut butter or almonds and drizzle with good quality dark chocolate
- Add nuts, dried fruit and seeds (walnut, pecan, hazelnuts, flaxseeds, pumpkin seed, cranberries, sultanas etc ).
- Rather than a quick energy “spike”, this nutritious snack will help stabilise your blood sugar and is a mix rich in vitamins and minerals including Vit E, B6, niacin and folate and minerals include magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.
- Try adding chickpeas or butter beans to throw into a salad,
- Sprinkle anti-inflammatory powdered turmeric into scrambled eggs or a smoothie,
- Include Zest Active into to a smoothie.
Gather round!
Breaking the fast at the end of the day with a meal at home or at a community centre is a great reminder of the importance of community and wellbeing, with the benefits of enjoying and sharing food with others. The main meal after sunset (iftar) is a natural way to connect with family and friends, providing an opportunity to socialize.
Celebrate Mindfully
Eid-al-Fitr marks the end of the month of Ramadan and is a joyous occasion of which food is a central part! Whilst this time is by its very nature about feasting, mindful eating can help maintain balance:
- While foods are often decadent and rich, consider adding nutrient rich foods
- Be mindful of portion sizes and don’t forget to start with your greens or vegetables
- Enjoy your caffeine mindfully and with gratitude, enjoying each sip
By integrating these valuable wellness lessons from Ramadan into your everyday routine, you can support your overall health, energy levels, and well-being throughout the year.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Revive Active Wellness Team
