Ramadan: Watching what we eat!

The pre-Ramadan three regular (or ‘square’) meals, which are adequately separated by time, now become Iftar, a late dinner and Sahur, one coming rapidly after the other, thus making many of us eat almost throughout the night. It should be noted that, during the month-long fast of Ramadan, the metabolic rate of a fasting person […]

The pre-Ramadan three regular (or ‘square’) meals, which are adequately separated by time, now become Iftar, a late dinner and Sahur, one coming rapidly after the other, thus making many of us eat almost throughout the night. It should be noted that, during the month-long fast of Ramadan, the metabolic rate of a fasting person slows down and thus the calories mostly stay put. Therefore, many of us emerge more rotund on Sallah Day than as we entered Ramadan. Tomato faces (like your Columnist, though actually his tomato-face is genetically-organic, not satisfactorily-Ramadanic).
Dr. MZA Nomani (Professor Emeritus of West Virginia University of the US, writing in the International Journal of Ramadan Fasting Research, (3:1-6, 1999, reproduced at www.islamicity.com/articles.asp?ref=RR0210-1775&p=1 <http://www.islamicity.com/articles.asp?ref=RR0210-1775&p=1>), states that: “To be healthy, one must consume food from the major food groups: bread and cereal, milk and dairy product, meat and beans, vegetable and fruit. Consuming total food intake that is less than the total food intake during normal days is sufficient to maintain a person’s health. Intake of fruits after a meal is strongly suggested. A balanced diet improves blood cholesterol profile, reduces gastric acidity, prevents constipation and other digestive problems, and contributes to an active and healthy life style.
“Fasting during the Islamic month of Ramadan can be good for one’s health and personal development. Ramadan fasting is not just about disciplining the body to restrain from eating food and drinking water from predawn until sunset. The eyes, the ears, the tongue, etc, are equally obligated to be restrained if a Muslim wants to gain the total rewards of fasting. Ramadan is also about restraining anger, doing good deeds, exercising personal discipline, and preparing oneself to serve as a good Muslim and a good person during and after Ramadan.”
The ‘Ramadan Health Guide’ prepared by UK’s Communities in Action (at www.communitiesinaction.org <http://www.communitiesinaction.org>) discusses what happens inside the body during fasting: the physiology of fasting. “The changes that occur in the body in response to fasting depend on the length of the continuous fast. Technically the body enters into a fasting state eight hours or so after the last meal, when the gut finishes absorption of nutrients from the food. In the normal state, body glucose, which is stored in the liver and muscles, is the body’s main source of energy.
“During a fast, this store of glucose is used up first to provide energy. Later in the fast, once the stores of glucose run out, fat becomes the next store source of energy for the body. Small quantities of glucose are also ‘manufactured’ through other mechanisms in the liver. Only with a prolonged fast of many days to weeks does the body eventually turn to protein for energy. This is the technical description of what is commonly known as ‘starvation’. It involves protein being released from the breakdown of muscle, which is why people who starve look emaciated and become very weak.
“As the Ramadan fast only extends from dawn till dusk, there is ample opportunity to replenish energy stores at pre-dawn and dusk meals. This provides a progressive, gentle transition from using glucose to fat as the main source of energy, and prevents the breakdown of muscle for protein. The use of fat for energy aids weight loss, preserving the muscles, and in the long run reduces your cholesterol levels. In addition, weight loss results in better control of diabetes and reduces blood pressure. A detoxification process also seems to occur, as any toxins stored in the body’s fat are dissolved and removed from the body.
“Balanced food and fluid intake is important between fasts. The kidney is very efficient at maintaining the body’s water and salts, such as sodium and potassium. However, these can be lost through sweating. To prevent muscle breakdown, meals must contain adequate levels of ‘energy food’, such as carbohydrates and some fat. Hence, a balanced diet with adequate quantities of nutrients, salts and water is vital.
“Food has a great significance in Islam. How much food is consumed and the choice of food has a direct impact on the physical and spiritual well-being of the person. Overeating has long been frowned upon in Islam as it is thought to increase worldly appetites and cause sluggishness, thereby ‘dulling’ the soul, hampering spiritual growth and increasing physical ailments. The Prophet of Islam Muhammad, upon whom be peace, said: “The children of Adam fill no vessel worse than their stomach. Sufficient for him is a few morsels to keep his back straight. If he must eat more, then a third should be for his food, a third for his drink, and a third left for air.” (Sunan al-Tirmidhi).
Another source, Islam.about.com, takes it from here. It says “Ramadan is a period of fasting, reflection, devotion, generosity and sacrifice observed by Muslims around the world. While major holidays of other faiths have largely become commercialised events, Ramadan retains its intense spiritual meaning. As opposed to other holidays, when people often indulge, Ramadan is by nature a time of sacrifice. Through fasting, a Muslim experiences hunger and thirst, and sympathises with those in the world who have little to eat every day.
“Other benefits include: Through increased devotion, Muslims feel closer to their Creator, and recognise that everything we have in this life is a blessing from Him; through increased charity, Muslims develop feelings of generosity and good-will toward others (as the Prophet Muhammad upon whom be peace has said, ‘A man’s wealth is never diminished by charity’); through self-control, a Muslim practices good manners, good speech, and good habits; through changing routines, Muslims have a chance to establish healthier lifestyle habits, particularly with regards to eating; through family and community gatherings, Muslims strengthen the bonds of brotherhood and sisterhood, in their own communities and throughout the world.
“Ramadan is a very special time for Muslims, but the feelings and lessons we experience should stay with us throughout the year. In the Qur’an, Muslims are commanded to fast so that they may ‘learn self-restraint’ (Qur’an 2:183). This restraint and devotion is especially felt during Ramadan, but we all must strive to make the feelings and attitudes stay with us during our ‘normal’, post-Ramadan, lives. That is the true goal and test of Ramadan.”
Here in West Africa, we have been quite lucky these past few years to have been fasting during the cool time of the rainy season. It will continue to be so in the next few years but, as our Lunar Calendar is usually eleven days shorter than the Gregorian, be sure to return to fasting during the hot months in the not too distant future. And, for those who have travelled to the Middle East, where rains do not generally ‘exist’, the heat is almost always on. Luckily they have the electricity to cool down. And in London, the fast yesterday Friday Ramdan 2 was almost twenty hours (Sahur stopped at about 2.30am; Iftar at about 9.30pm) while we averagely and regularly fast for only fourteen (5am to 7pm).
May Allah accept our fasting, forgive our sins, and guide us all to the Straight Path. May Allah bless us all during Ramadan, and throughout the year, with His forgiveness, mercy, and peace, and bring us all closer to Him and to each other.