Best of the best tips For Fasting at Ramadan

The blessed month of Ramadan is upon we all again.

Insha’Allah, the information presented below will be will be a benefit to us all... amiiin....

Every year, when we sit down and prepare for iftar, I am disturbed at the amount of food that is prepared to break (or open) the fast, this coupled with the actual types of food that are presented is seriously a double whammy! Most of the food is deep-fried, full of sugar, highly processed and causes inflammation and free radical damage - basically: nothing but a health disaster. (Free radicals are formed when weak bonds split in the body, they can damage your body and come from a number of sources, e.g. cigarette smoke, pollution, deep-fried food etc.)


hmmm... I remember, not in the too distant past, I was oblivious to the importance of good nutrition. I too would consume the aforementioned foods carelessly, not knowing the damage it was doing to me as well as its contribution to making my fasts more difficult – yes I said more difficult. Even more surprising and shocking is the fact that at the end of this month many put on extra weight despite the decreased caloric intake (i.e. eating less).

This must really amaze you, right? We all eat less and put on more weight?

So you’re probably wondering how this can occur and what is wrong with the status-quo?

Well before I delve into this, let me explain briefly what happens in our bodies when we fast.

During a fast, our metabolism drops and the body can delegate it resources to healing the body appropriately as opposed to constantly digesting the food we consume.
The body initially uses circulating glucose (i.e. the carbohydrates that you last consumed) to maintain bodily functions and sustain the organs, this source of energy does not last long. Thereafter the body shifts to the glucose stored in the muscles and then the liver (stored as glycogen). After the near depletion of these energy sources, the body shifts to the use of stored protein, this involves converting the amino acids (i.e. protein in its simplest form) into glucose (a process known as gluconeogenesis). When these primary sources of fuel are used, the body finally resorts to the use of fat as energy, though it is not the preferred source.

Because we fast from dawn till dusk, the body’s use of fat is somewhat minimal in comparison to the use of stored carbohydrates and protein.

Fat is very energy dense (approximately 9 calories per gram, where as carbohydrates and protein have approximately 4 calories per gram) and storage in the body is very simple.

The body does not solely use one source of energy until it has finished and then resort to the next, it only uses a larger amount of one compared to the other. For example, fats cannot be used without the presence of carbohydrates.

Don’t get me wrong, we do burn fat during our fast, though not a large amount. Fat is best utilized during sedentary activity (i.e. sitting, limited or no activity etc.), you’re probably burning fat as you read this article, unless you’re running or something – unlikely! So if you’re taking it easy (physically) during your fast, you’re more likely to burn more fat – that doesn’t mean blend in with may other activities...

For those of you who are worried about losing muscle mass, don’t be, you’ll be fortunate if you were to even lose 1% (note: adequate nutrition is also required to minimise this loss further – shall be discussed in the next few blogs and briefly touched upon further below).

In very simple terms that is what occurs in our body during a fast.

So the next question should be... what is a good nutritional approach?

YEAAHhhh... I’m glad you asked hehe...

Well, overeating and gorging on lots of food is definitely one way of upsetting your body (aesthetically and definitely from a health perspective).

Remember, your body won’t have used a lot of fat during the fast (in comparison to the amount of protein and carbohydrates), so replenishing the protein and carbohydrate stores should be the priority, that doesn’t mean you can eat deep-fried chicken and all the sugar you want – that won’t work out very well!

The best food to break your fast with is some dates – we all know this as it was the practice of the prophet Muhammad (S.A.W).


But did you know that dates are highly concentrated in sugars, primarily fructose, which is the sugar that is used by the liver and then supplied directly to the brain! Amazing huh? The first food that the prophet (S.A.W) consumed instantly replenished the energy in a vital organ (the liver) and also his brain.

The liver also plays a major role in metabolism, hence the consumption of dates provides and prepares this organ with the much needed energy to accomplish this task adequately.

Over time, fat stores accumulate environmental toxins such as PCBs, DDT and benzene. When bound in the adipose (i.e. fat) tissue, these toxins are relatively harmless, however during a fast the fat is broken down and used as energy, hence these toxins are released and given a second chance at causing havoc in the body. This should not result in consternation, on the contrary, it is a good reminder of the importance and benefit of appropriate nutrition and its ability in combating such issues. The release of such toxins is minimal as the fast is not longer than 24 whole hours, if this was the case then you really would release more. To really rid yourself of these toxins you would need to employ a detox regime (it’s not that daunting I promise, it’s very simple), however I shall not discuss this topic here as it shall divert us from the purpose of this article.

Simply put, eat foods high in antioxidants (these are natural body chemicals or drugs that reduce and combat free radical damage, e.g.fruit and vegetables – preferably with every meal) and those that have very strong detoxification (i.e. cleansing) abilities (e.g. cruciferous vegetables & sprouts – preferably in raw form or lightly steamed). Any further discussion of these topics would require an article within itself and therefore is beyond the scope of this article.

Now I can’t tell you what to eat exactly, but I can definitely give very good examples that will help you dictate and distinguish good choices from bad.

The first real meal after maghrib should consist of protein (e.g. chicken, turkey, egg white) and carbohydrates (brown wraps – aka Lebanese bread/kubz, brown rice, lentils – also high in protein, beans, quinoa, wholegrains etc.), with little fat (you will probably get enough fat from the above foods, though other good sources of fat are: olive oil, nuts and seeds, avocadoes etc.). I can’t specify exact amounts of food as everyone is different and requirements shall vary considerably, though the best indicator is when you feel content and satiety has been reached without overeating!

Try not to drink too much liquid with your meal (a small amount is fine) as this shall impair digestion. Approximately 30 - 60 minutes after the meal would be an ideal time to consume some liquids.

The next meal (probably after taraweeh) should consist of the same break down of macronutrients (i.e. protein and carbohydrates), though this is not a must, it is recommended. One could simply indulge in eating some fruit or anything that the individual desires (within a healthy reason).

Whatever you do, don’t have meals with a high combination of both carbohydrates and fat. When a high amount of carbohydrates and fats are consumed, the body releases a very large amount of insulin which inevitably results in weight gain as well as a myriad of other problems.

This doesn’t mean you can’t combine the two macronutrients, just be careful not to have too much of both at one sitting.

For suhoor (pre-dawn meal), I recommend a protein and fat meal. Examples of which include eggs (protein & fat), nuts & seeds (fats), fish: salmon, sardines, mackerel (all protein & fat) etc.

Now for those of you who really need some carbohydrates at that time of the morning and can’t possibly see yourselves eating the above, then I recommend steel-cut oats or rolled oats (not the quick cooking ones), barley porridge or a protein and carbohydrate meal of your choice.

It is important to note that the actual food types are just as important. For example, grilled chicken breast (without skin) is far superior compared to deep fried chicken. Deep fried chicken has been deep fried (obviously) in hydrogenated oil (this stuff is so bad that the FDA doesn’t even recommend a minimal amount to consume, they advise to avoid it totally!). In this example, I have stated to avoid the chicken skin due to the toxins in the skin (which is mainly composed of fat – remember this is where most of the environmental chemicals reside as discussed earlier) – this is a direct result of the mistreatment of the chickens and the environment and feed they are exposed to.

In terms of carbohydrate choices, the least processed are the best. Brown bread instead of white bread, oats/shredded wheat instead of rice krispies/coco pops etc., basically whole grain carbohydrates as opposed to refined grains. Fruits and vegetables are VERY good sources of carbohydrates and they are totally natural too, not mentioning the many health benefits one can experience with an increased intake, though vegetables contain very little carbohydrates so they won’t be very filling.

Good fat choices include seeds and nuts, olive oil, flaxseed, avocadoes etc.

Initially, when trying to implement this information you may be faced with many questions. This is a good thing, as it can result in you learning new information about good dietary habits and how to distinguish between different types of foods.

↓ short inference from this article ↓
♥ Don’t overeat.

♥ Preferably break your fasts with dates

♥ Don’t consume too much fat and carbohydrates at the same meal.

♥ Avoid highly processed foods (e.g. biscuits, white bread etc.)

♥ Consume whole grains as opposed to sugary foods, this shall help maintain and sustain blood glucose levels for longer and help avoid the slump associated with high sugary meals.

♥ Don’t drink too much with your food, it is better to drink most of your liquids before or after your meal (30 – 60 mins. after is ideal).




less and more in this article, I expect your suggestions and criticisms at the comments box this article below.... thanks before.... billahitopicwalhidayah .... wsslamu`alaikum....



"Happy Fasting Ramadan 1430H FOR all Muslims in the World"

Foods that benefit And Foods that harm in view Islam And Health

The fasts of Ramadan can improve a person's health significantly, but - if the correct diet is not followed - can possibly worsen it! The deciding factor is not the fast itself, but rather what is consumed in the non-fasting hours. To fully benefit from fasting, a person should spare a great deal of thought to the type and quantity of food they will indulge in through the blessed month of Ramadhan. Overeating can not only harm the body but also interfere with a person's spiritual growth during the month.

Hmm... I think at Ramadan Fasting, Health Muslim families have grown up with a habit of "stock up" a lot of food for the month of Ramadhan, so that more is consumed during this time than in the course of several other months combined. At the end of the day, the presence of this too much food on the table tempts one to overeat and makes up for all one has missed during the daytime or at its worst, the meal sometime finds its way to the garbage as a left over. This problem comes in because Muslim families have failed to differentiate between feasting and fasting. It is therefore worth reflecting on the true objective of fasting which is to experience hunger and to check desire in an attempt to reinforce the soul in piety.

If this is exactly what happens in your home, then better do something as soon as you can because Islam strictly condemns extravagance at any level. Extravagance has no spiritual nor moral relevance in Islam, so especially when it comes to the holy month of Ramadhan. Throwing that bread in the garbage is like abusing Allah's, bounty rendered on you, because there are millions unlucky ones craving for that piece of bread. I think if we start thinking along this line then no food will ever be wasted in our homes.

Allah (SWT) says in Holy Quran: "Eat and drink freely: but waste not by excess, for He does not like the wasters." (Surah Al-Araf, 7:31)

The physical body is a gift from Allah (SWT), it is given to humans as an Amanah (in trust) to take care of for a fixed period. How much food is consumed and the choice of food has a direct impact on the physical and spiritual well-being of the person. The food that we consume affects our behaviour and personality. Wholesome, natural and healthy food assists the development of a good personality. 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.

Holy Prophet Muhammad (saw) 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)

Most of the health problems are likely to arise from inappropriate diet, overeating and insufficient sleep. Human body has regulatory mechanisms that reduce the metabolic rate and ensure efficient utilization of the body's fat reserves in times of hunger. A diet that has less than a normal amount of food but is sufficiently balanced will keep a person healthy and active during the month of Ramadhan. The diet should be simple and not differ too much from one's normal everyday diet. It should contain foods from all the major food groups.

Especially now, when our daily intake is limited to two meals per day, we need to put extra effort into including foods from all the major food groups. Our bodies need at least 40 different nutrients every day to ensure that we grow adequately and maintain good health. Although most foods contain more than one nutrient, no single food provides all the necessary nutrients.

Moreover, foods have benefits that can't be replaced by a pill. It is thus important to eat a wide variety of foods every day, so as to ensure that we get all of these nutrients. The way to ensure variety, and with it a well-balanced diet, is to select foods each day from each of the five food groups.

Even though the thought of sleep may be far more appealing than waking up to force down some food, don't skip breakfast (Sahur). Breakfast is the most important meal of the day. Also it is called as "Sunnat-e-Muakkadah (emphasised Sunnah)".

For years, research has shown that breakfast (the breaking of the overnight fast) provides the essential nutrients and energy needed for concentration while keeping hunger symptoms like headaches, fatigue, sleepiness and restlessness at bay. In addition, it also gets our metabolic rates up and going, it is therefore vital to ensure an adequate intake at breakfast time.

In view of the long hours of fasting, we should consume the so-called 'complex carbohydrates' or slow digesting foods at Sahur so that the food lasts longer (about 8 hours) making you less hungry during the day. These complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, unpolished rice and etc.

Ramadan Fasting Health GuideFibre rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit, including apricots, prunes, figs, etc.

Foods to avoid are the heavily processed, Fried foods, very spicy foods, fast burning foods that contain refined carbohydrates in the form of sugar, white flour, etc., as well as, of course, too much fatty food (eg cakes, biscuits, chocolates and sweets, such as Indian Mithai).


Drinking of sufficient water and juices between Iftar and sleep to avoid dehydration and for detoxification of the digestive system should be encouraged in fasting individuals. However, the intake of large amounts of caffeine containing beverages should be avoided especially at Sahur. For example, drinking too much tea, coffee and cola will make one pass more urine and inevitably cause the loss of valuable mineral salts that your body would otherwise need during the day. Fruits such as bananas are a good source of potassium, magnesium and carbohydrates. However, bananas can cause constipation and their intake has to be balanced with adequate fibre intake.

Refined carbohydrates or fast digesting foods last for only 3 to 4 hours and may be better taken at Iftar to rapidly restore blood glucose levels. Fast burning foods include foods that contain sugar and white flour. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have been recommended since the days of Holy Prophet Muhammad (saw) as a good way of breaking the fast, because Dates will provide a refreshing burst of much needed energy. Fruit juices will also have a similar, revitalizing effect. The meal should remain a meal and not become a feast! Try to minimize the rich, special dishes that traditionally celebrate the fast.

Many of the foods which are mentioned and encouraged are in the Holy Quran, and the Sunnah (the Prophetic traditions) also correspond to modern guidelines on a healthy diet and will help to maintain balanced, healthy meals in Ramadhan. The most commonly consumed foods by Holy Prophet Muhammad (saw) were milk, dates, lamb/mutton and oats. Healthy foods mentioned in the Holy Quran are fruit and vegetables, such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils. The encouragement of fish can be seen in the fact that Islamic law spares fish from any specific slaughter requirements, making it easy to incorporate fish which has scales in a meal.

It is also important to follow good time management procedures for Ibada (prayer and other religious activities), sleep, studies, work, and physical activities or exercise. A good balance in the amount of time attributed for each activity will lead to a healthier body and mind in Ramadan....





"Happy Fasting Ramadan 1430H FOR all Muslims in the World"

Best of Tips For Fasting at Ramadan

During the holy month of Ramadan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining. However, if one is over-weight, Ramadan is an ideal time to normalize one's weight.

In view of the long hours of fasting, we should consume slow digesting foods including fiber containing-foods rather than fast-digesting foods, slow digesting foods including fiber containing-foods rather than fast-digesting foods. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours.

Slow-digesting foods are foods that contain grains and seeds like barely, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc. (called complex carbohydrates).

Fast-burning foods are foods that contain sugar, white flour, etc. (called refined carbohydrates).

Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, sem (papry), marrow, mealies, spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.

The foods eaten should be well balanced, containing foods from each food group, i.e., fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heartburn, and weight problems.

↓ You Should AVOID ↓


◙ Fried and fatty foods.
◙ Foods containing too much sugar.
◙ Over-eating.

Too much tea → Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day. Smoking cigarettes: If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking is unhealthy and one should stop completely.


◙ EAT ↓

eat?? hmmm... I think bananas are a good source of potassium, magnesium and carbohydrates.


◙ DRINK ↓

As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time.


◙ CONSTIPATION ↓

Constipation can cause piles (hemorrhoids), fissures (painful cracks in anal canal) and indigestion with a bloated feeling.
Causes: Too much refined foods, too little water and not enough fiber in the diet.
Remedy: Avoid excessive refined foods, increase water intake, and use bran in baking, brown flour when making roti.


◙ INDIGESTION AND WIND ↓

Causes: Over-eating. Too much fried and fatty foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils, carbonated drinks like Cola also produce gas.
Remedy: Do not over-eat, drink fruit juices or better still drink water. Avoid fried foods, add ajmor to wind-producing foods.


◙ LETHARGY (low blood pressure) ↓

Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting position, pale appearance and feeling faint are symptoms associated with "low blood pressure". This tends to occur towards the afternoon.
Causes: Too little fluid intake decreased salt intake.
Remedy: Keep cool, increase fluid and salt intake.
Caution: Low blood pressure should be confirmed by taking a blood pressure reading when symptoms are present. People with high blood pressure may need their medication adjusted during Ramadan. They should consult their doctor.


◙ HEADACHE↓

Causes: Caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, hunger usually occurs as the day goes by and worsens at the end of the day. When associated with "low blood pressure", the headache can be quite severe and can also cause nausea before Iftar.
Remedy: Cut down caffeine and tobacco slowly starting a week or two before Ramadan. Herbal and caffeine-free teas may be substituted. Reorganize your schedule during the Ramadan so as to have adequate sleep.


◙ LOW BLOOD SUGAR ↓

Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky (tremor), unable to perform physical activities, headache, palpitations are symptoms of low blood sugar.
Causes in non-diabetics: Having too much sugar i.e., refined carbohydrates especially at suhur (sehri). The body produces too much insulin causing the blood glucose to drop.
Remedy: Eat something at sehri and limit sugar-contaning foods or drinks.
Caution: Diabetics may need to adjust their medication in Ramadan, consult your doctor.


◙ MUSCLE CRAMPS ↓

Causes → Inadequate intake of calcium, magnesium and potassium foods.
Remedy: Eat foods rich in the above minerals e.g. vegetables, fruits, dairy products, meat and dates.
Caution → Those on high blood pressure medication and with kidney stone problems should consult their doctor.


◙ PEPTIC ULCERS, HEART BURN, GASTRITIS AND HIATUS HERNIAB ↓

Increase acid levels in the empty stomach in Ramadan aggravate the above conditions. It presents as a burning feeling in the stomach area under the ribs and can extend up to the throat. Spicy foods, coffee, and Cola drinks worsen these conditions.
Medications are available to control acid levels in the stomach. People with proven peptic ulcers and hiatus hernia should consult their doctor well before Ramadan.


◙ KIDNEY STONES ↓
Kidney stones may occur in people who have less liquid to drink. There fore, it is essential to drink extra liquids so as to prevent stone formation.


◙ JOINT PAINS ↓

Causes → during Ramadan, when extra salah are performed the pressure on the knee joints increases. In the elderly and those with arthritis this may result in pain, stiffness, swelling and discomfort.
Remedy → Lose weight so that the knees do not have to carry any extra load. Exercise the lower limbs before Ramadan so that they can be prepared for the additional strain. Before physically fit allows greater fulfillment, thus enabling one to be able to perform salah with ease....





"Happy Fasting Ramadan 1430H FOR all Muslims in the World"

Fasting Healthy And Can Cure Any Disease

Fasting has been found to be an effective treatment for psychological and emotional disorders. It helps a person to firm up his will, cultivate and refine his taste and manners, strengthen his conviction of doing good, avoid controversy, petulance and rashness, which all contribute towards a sane and healthy personality. Besides nurturing resistance and ability to face hardships and endurance, fasting reflects on outward physical appearance by cutting out gluttony and getting rid of excess fat. The benefits of fasting on health do not stop there but are instrumental in alleviating a number of physical diseases, including those of the digestive systems, such as chronic stomachache, inflammation of the colon, liver diseases, indigestion, and conditions such as obesity, arteriosclerosis, high blood pressure, asthma, diphtheria and many other maladies.

A Swiss physician Dr. Barsilus noted that: "The advantages of hunger as a remedy exceed those ingesting medicine several times."
As readers are well aware, several physicians advise patients to skip meals, sometimes for a few days, before prescribing them a controlled diet.

Generally speaking, fasting hastens the destruction of the decaying tissues of the body by means of hunger, and then builds new tissues through nutrition. This is why some scientists suggest that fasting should be regarded as an effective means of restoring youthfulness and longevity. However, Islam exempts from fasting sick and old people whose health is bound to deter.

There are many examples in the Qur'an and Hadith of the virtues of a positive mental attitude, perseverance and optimism in the face of adversity. However, did you know that patience and a positive outlook on life are two of the greatest healing tools that you can use?

The Qur'an (2:155) says, "Give glad tidings to those who exercise patience when struck with adversity and say, 'Indeed, we belong to God and to Him is our return.' Such ones receive [the] blessings and mercy of their Lord, and such are the guided ones." According to the findings of modern science, it appears that this mercy may often come in the form of improved health.

Bernard Jensen says, in his book The Science and Practice of Iridology, "The doctor of the new day will recognize that a man's most important workshop is not the physical body, but the mind that controls it." Dr. Ted M. Morter confirms this in his book, Your Health... Your Choice, when he says that "negative thoughts are the number one acid producer in the body (and high body acidity levels are a major cause of disease)" because your body reacts to negative mental and emotional stress brought about by thought the same way it reacts to 'real' threats of physical harm."

In fact, hospital studies show that, of all the patients who consult outpatient clinical facilities in the United States, an astounding seventy percent are found to have no organic basis for their complaint. That figure is amazingly high. However, although medically these patients are not found to have an obvious organic source for their complaints, there actually is a physical basis for this phenomenon. Since Freud popularized the idea of psychoanalysis, people have often focused exclusively on the mental realm to solve certain problems, forgetting that we cannot separate the physical and mental realms. The mind is in the brain, and the brain is an organ. Like all other organs, it feeds from the same pool of nutrients that other body organs feed from and is susceptible to all of the same problems. Ultimately, the brain is just a part of our body like all of the other parts and is completely dependent on the body. It requires sugar to develop energy unlike other tissues that can develop it from potassium and fats. Consequently, it is the first organ to suffer from low blood sugar and it reacts most severely. Freud himself said that psychoanalysis was not suitable for treating diseases such as schizophrenia, and he postulated that their causes eventually would be found to be biochemical.

If we keep in mind that the brain is an organ and that it works in harmony with the other organs and feeds from the same bloodstream, we can understand how various mental events can affect us physically. For example, simply using our brains to think and study burns up nutrients in our system, particularly phosphorus. Heavily exercising the brain can cause us to suffer from a phosphorus deficiency. And we find that the reverse is also true in this relationship. People who have high intellectual capacity usually have high levels of phosphorus in their system.

There is much wisdom in the Prophet's (SAW) statement (narrated by Abu Huraira), "The strong is not the one who overcomes the people by his strength, but the strong is the one who controls himself while in anger." In fact, staying patient and calm is key to physical strength.

Phosphorus is not the only nutrient that can be depleted by mental stress and a lack of spiritual calm. If the thyroid gland, the primary organ to handle our emotions, works overtime, we can suffer from a deficiency in iodine. Stress from a demanding job, a divorce or relocating can cause a loss of potassium and sodium in the body because it effects the adrenal glands creating more of a need for these minerals.

Even hypoglycemia (low blood sugar) can be caused by excitement. The prophet (SAW) recommended our taking the more moderate path in life; however, we often engage in or expose ourselves to intense excitement by yelling, excessively watching television, and going to the mall, movies, parties, amusement parks, etc. When we see something exciting, our adrenal cortex is stimulated and there is an increase in our blood sugar. This, in turn, stimulates the pancreas to secrete insulin into the blood to lower the sugar level, causing us to then feel tired or weak.

It produces calm and health to practice saying, "Alhamdullilah" for what we have and for what we are faced with. We should try to keep our home and work environments peaceful and as free from stress as possible. One way we can counteract the effects of stress are to simply be aware of the stress we are encountering, and to consume sufficient nutrients and supplements such as herbs.

For instance, if a person is up late praying or reading Qur'an during Ramadan, they can eat phosphorus rich foods and those that will help them maintain their phosphorus intake. If a person is moving, traveling or making Hajj or Umra, they may want to increase their intake of foods high in potassium and sodium as well as vitamin B complex.

If we completely ignore the relationship between mental and physical health, we are missing an important detail in the picture of personal health. And, as in most health problems, practicing prevention is superior to finding a cure. Therefore, the best manner to avoid having negative attitudes and emotions control our bodies is simply to practice the wisdoms that we have been given throughout the Qur'an and Hadith. We should say, "Alhamdullilah" for what we have, "Insha'Allah" for what we intend and, "Subhana' Allah" when we see something exciting or amazing. We should remember to say, "Astaghfir'Allah" when we lose our tempers or become weak, and most importantly, "Allahu Akbar" when we are faced with the challenges of life. These five phrases, said regularly, are like taking a multi-vitamin for holistic health.

However, you must remember in when breaking the fast should not Eating Excessive, Because....
In the holy Quran, there is a Verse gathering the whole matter of medicine. It is: "...Eat and drink but do not be excessive." (7:31)



"Happy Fasting Ramadan 1430H FOR all Muslims in the World"

Ramadhan Fasting → Meaning and Benefits in Health

At the month onset of Ramadan, Muslims all over the world start fasting from dawn to dusk daily for 30 days as ordained in Quran.

"O you who believe fasting is prescribed to you as it was prescribed to those before you so that you can learn Taqwa" (Quran 2:183)

The Arabic word Taqwa is translated in many ways including God consciousness, God fearing, piety, and self restraining. Thus we are asked to fast daily for one month from dawn to dusk and avoid food, water, sex and vulgar talk during that period.

But why do we need to fast? It is our experience that temptations and ways of the world tend to spoil our purity and austerity. Thus we indulge in food all of the time, snacking and nibbling the whole day, heading to obesity. We drink too much coffee, or tea, or carbonated drinks. Some sexaholics can not stay away from sex unless they do it at least once or more a day. When we argue, we leave our decency aside and resort to vulgar talk and even physical fighting.

Now when one is fasting, he or she cannot do all of that. When he looks at the mouth watering food, he cannot even taste it and he has to give up snacking and nibbling as well as smoking cigarettes if he does. No constant coffee, tea or Coke drinking either. Sexual passions have to be curtailed and when he is provoked to fight, he says " I am fasting that I cannot respond to your provocation". To achieve God consciousness or God nearness, a better word, we are advised to do additional prayer and read the Quran.

Medical benefits of Fasting Ramadan
Muslims do not fast because of medical benefits which are of a secondary nature. Fasting has been used by patients for weight management, to rest the digestive tract and for lowering lipids. There are many adverse effects of total fasting as well as of crash diets. Islamic fasting is different from such diet plans because in Ramadan fasting, there is no malnutrition or inadequate calorie intake. The calorie intake of Muslims during Ramadan is at or slightly below the nutritional requirement guidelines. In addition, the fasting in Ramadan is voluntarily taken and is not a prescribed imposition from the physician.

Ramadan is a month of self-regulation and self training, with the hope that this training will last beyond the end of Ramadan. If the lessons learned during Ramadan, whether in terms of dietary intake or righteousness, are carried on after Ramadan, there effects will be long lasting. Moreover, the type of food taken during Ramadan does not have any selective criteria of crash diets such as those which are protein only or fruit only type diets. Everything that is permissible is taken in moderate quantities.

The difference between Ramadan and total fasting is the timing of the food; during Ramadan, we basically miss lunch and take an early breakfast and do not eat until dusk. Abstinence from water for 8 to 10 hours is not necessarily bad for health and in fact, it causes concentration of all fluids within the body, producing slight dehydration. The body has its own water conservation mechanism; in fact, it has been shown that slight dehydration and water conservation, at least in plant life, improve their longevity.

The physiological effect of fasting includes lowering of blood sugar, lowering of cholesterol and lowering of the systolic blood pressure. In fact, Ramadan fasting would be an ideal recommendation for the treatment of mild to moderate, stable, non-insulin diabetes, obesity, and essential hypertension. In 1994 the first International Congress on "Health and Ramadan", held in Casablanca, entered 50 extensive studies on the medical ethics of fasting. While improvement in many medical conditions was noted, however, in no way did fasting worsen any patients' health or their baseline medical condition. On the other hand, patients who are suffering from sever diseases, whether type I diabetes or coronary artery disease, kidney stones, etc., are exempt from fasting and should not be allowed to fast.

There are psychological effects of fasting as well. There is a peace and tranquility for those who fast during the month of Ramadan. Personal hostility is at a minimum, and the crime rate decreases. Muslims take advice from the Prophet who said, "If one slanders you or aggresses against you, say I am fasting."

This psychological improvement could be related to better stabilization of blood glucose during fasting as hypoglycemia after eating, aggravates behavior changes. There is a beneficial effect of extra prayer at night. This not only helps with better utilization of food but also helps in energy output. There are 10 extra calories output for each unit of the prayer. Again, we do not do prayers for exercise, but a mild movement of the joints with extra calorie utilization is a better form of exercise. Similarly, recitation of the Quran not only produces a tranquility of heart and mind, but improves the memory.

One of the odd nights in the last 10 days of Ramadan is called the night of power when angels descend down, and take the prayer of worship to God for acceptance.

Fasting is a special act of worship which is only between humans and God since no one else knows for sure if this person is actually fasting. Thus God says in a hadith qudsi that "Fasting is for Me and I only will reward it". In another hadith, the Prophet Mohammad (peace be upon him) has said "If one does not give up falsehoods in words and actions, God has no need of him giving up food and drink".

additional source of the article By → Shahid Athar M.D.

Shahid Athar M.D. is Clinical Associate Professor of Internal Medicine and Endocrinology, Indiana University School of Medicine Indianapolis, Indiana, and a writer on Islam.




"Happy Fasting Ramadan 1430H FOR all Muslims in the World"