Ramadan: A blessing from GOD to all of us.

As we are about to enter the holy and auspicious month of Ramadan, we believe it fitting to share valuable infomration with you hereon. The essence of Ramadan lies in its spiritual significance, serving as a month of fasting, prayer, reflection, and community. Ramadan is observed by Muslims worldwide as a time to purify the soul, develop self-discipline, and strengthen one’s relationship with God.

Fasting from dawn until sunset encourages empathy for the less fortunate and encourages gratitude for one’s blessings. In all religions and faiths, GOD says: “When you grateful, I will give you more.”.

Additionally, Ramadan emphasizes the importance of reading the Quran, engaging in acts of charity, and enhancing communal bonds through shared meals, particularly during iftar, the meal that breaks the fast. Overall, it is a period of deep spiritual renewal, self-reflection, and a commitment to living a more righteous life while increasing the bonds berween families and friends.

Fasting during Ramadan have several impacts on health and well-being, both positive and negative, depending on how it is approached and with the amount information at hand these days, we easily are able to source what foods and liquids are good for our bodies.

Lets explore:

BENEFITS – POSITIVES:

Enhanced Well-being

The communal aspects of Ramadan, such as shared meals and increased charitable activities, can foster a sense of belonging and improve mental health.

Improved insulin sensitivity

Fasting can enhance insulin sensitivity, which may help regulate blood sugar levels.

Detoxification

Fasting allows the body to rest from constant digestion, potentially aiding in detoxification and promoting better metabolic function.

Weight Management

Many people experience weight loss due to reduced calorie intake if they maintain balanced meals during non-fasting hours.

Mental Clarity

Some individuals report improved focus and mental clarity, possibly due to the structured routine and increased spiritual engagement.

NEGLIGENCE AT NUTRITION RESULTS

Nutritional Deficiencies

If meals are not well-balanced, there is a risk of missing essential nutrients, which can lead to fatigue and other health issues.

Dehydration

Extended fasting hours can lead to dehydration, especially in hot climates, if adequate fluids are not consumed during non-fasting periods.

Disrupted sleep patterns

The change in eating and sleeping schedules may affect sleep quality and duration, leading to fatigue.

Gastrointestinal issues

Overeating during iftar or consuming heavy, rich foods can lead to digestive discomfort.

I spoke with Principle Biologist in Functional Health Kelly Da Silva

Kelly what foods or food types would you recommend to eat in the morning at 5am for fasting from 5am to 6pm during Ramadan and why?

During Ramadan, the pre-fasting meal is essential for sustaining energy, preventing dehydration, and maintaining metabolic stability throughout the day. To promote prolonged satiety and steady glucose levels, the meal should focus on slow-digesting nutrients, hydration, and blood sugar control.

A combination of high-quality proteins such as eggs, grilled fish/meat, laban (fermented yogurt), skyr or lentil-based dishes helps reduce muscle breakdown and enhances satiety. Healthy fats from foods like olives, nuts, olive oil, and ghee slow gastric emptying, ensuring a prolonged energy release. To support steady glucose levels and prevent mid-day crashes, complex carbohydrates such as beans like foul medames (stewed fava beans), sweet potatoes, and whole wheat flatbread, provide a gradual source of energy.

Proper hydration before fasting is equally critical. Water, laban, and water-rich foods like cucumber and melon help maintain fluid balance, while a homemade electrolyte drink—made with lemon juice, a pinch of sea salt, and water—supports optimal hydration and mineral replenishment. A well-balanced pre-fasting meal helps stabilize energy levels, prevent blood sugar fluctuations, and minimize hunger pangs, ensuring the body functions efficiently throughout the day.

Thank you for that detailed answer, Kelly what would be recommended to eat from sunset being about 6pm to 5am next day that wont spike the hunger cravings and why?

After breaking the fast, maintaining metabolic balance, glucose control, and sustained satiety is essential to prevent cravings and energy crashes. The first meal should include fiber and protein-rich foods, such as vegetable-based soups, grilled fish, meats, or lentils, which help regulate blood sugar and support digestion after prolonged fasting.

To ensure prolonged satiety and stable energy levels, incorporating healthy fats like olive oil, avocado, nuts, and tahini, alongside low-glycemic traditional carbohydrates such as lentils, chickpeas, whole wheat bread, or basmati rice, promotes a gradual insulin response and prevents hunger spikes. Fried foods, refined sugars, and processed foods should be minimized as much as possible, as they cause rapid glucose fluctuations, digestive strain, and increased cravings.

A well-balanced post-fasting meal during Ramadan supports metabolic recovery, optimizes energy levels, and minimizes hunger throughout the night, ensuring a more stable fasting experience the next day.

We thank Kelly for sharing her valuable knowledge, wisdom and understanding herein. Should you require additional information hereon, you can find Kelly on her..

Instagram: @healthkelly.db

There are several misconceptions about fasting during Ramadan that can lead to misunderstandings about its practice and effects. Here are some common ones:

It is not healthy to be fasting.

While there can be challenges, fasting can also offer health benefits when done mindfully. Many people find that they feel more energized and focused during Ramadan.

Fasting means starving yourself 25 hours a day

Many people think fasting equates to starving oneself. However, during Ramadan, Muslims eat and drink during non-fasting hours, ensuring they receive adequate nutrition.

Everyones fasting is the same experience

Some believe that everyone experiences fasting in the same way. In reality, individuals may have different experiences based on factors like health, age, and personal circumstances.

When fasting, you must ONLY stay away from food and drinking.

While physical abstention is a key aspect, fasting also emphasizes spiritual growth, self-discipline, and refraining from negative behaviors such as gossiping or arguing.

You not allowed to drink water

Some think that even water is prohibited. In fact, water is allowed during the non-fasting hours, and staying hydrated is crucial for health.

Only adults can fast

Some believe that only adults are required to fast. While children are not obligated, they often participate in some capacity to learn and prepare for future observance.

There are no guides what to eat at Ifthar.

There’s a misconception that any food is acceptable after fasting. However, traditional practices encourage breaking the fast with healthy, nutritious foods to maintain well-being.

Exercising is not allowed

Some think that fasting prohibits any form of physical activity. Many people continue to exercise, adjusting the timing and intensity to fit their fasting schedule.

By understanding these misconceptions, it becomes easier to appreciate the true essence and purpose of fasting during Ramadan.

Conclusion:

Overall, the health effects of fasting during Ramadan can vary widely among individuals. It is important to approach fasting mindfully, focusing on balanced nutrition, hydration, and self-care to maximize the benefits while minimizing potential drawbacks. By understanding these misconceptions, it becomes easier to appreciate the true essence and purpose of fasting during Ramadan.