The heat of March hits with the patient fasting for Islam. Ramadan – 5th pillar of Islam is a healthy non pharmacological means for improving cardiovascular risk factors. Even with chronic diseases, most people insist on fasting. Eventhough in holy Quran, its mentioned not to fast in diseases, people often take risks in devotion. Hence its better to avoid fast in unstable angina, recent myocardial infarction, uncontrolled hypertension, decompensated heart failure, recent cardiac surgery or any other debilitating factors.
During the fast, two meals a day, one before dawn (Suhoor meal) and the other shortly after sunset (Iftar meal). This change in dietary patterns leads to changes in sleeping patterns. and might affect people with cardiovascular diseases.
Also there are exemptions for women during menstruation, pregnancy, breastfeeding or any other diseases. But most women tend to follow fasting due to confluence of social, religious & cultural factors. Most women being the meal cooker tend to eat with family even if not on fast. Hence women with cardiac health tend to be prone for debilitation. Let’s discuss today what are the healthy ways of Ramadan.
- Choose your Meals Wisely:
A balanced meal that nourishes & hydrates. Prioritise essential nutrients for health and strength. Plan meals ahead. Reduce caffeine gradually, so your body can adjust and reduce fasting headaches.
- Stay Hydrated:
Women should drink 2.1 ltr of water or fluids like coconut water, clear soups, broths or herbal teas each day.
- Get the Nutrients:
Before dawn, have a nutrient rich slow digesting meal with plenty of water. While preparing foods, consider grilling, steaming or airfrying.
- Avoid Temptation to Overeat:
Overeating can strain digestive system and disrupt sleep. Control your portions & eat mindfully.
- Keep Moving:
Consider exercising after suhoor (pre dawn meal) or an hour before Iftar (meal to break the fast). Do moderate activities like walking, stretching, to avoid fatigue and dehydration. Avoid heavy workouts, sauna and intensive sports while fasting.
Here are some recipes for every female to plan her household cores
- Jallab:
Traditional drink made from dates, grapes and rosewater. Enriched with iron & potassium, it helps replenish nutrients.
- Vegetable Pulao & Raita:
Fibre protein meal with better probiotics.
- Hummus & Pita:
Hummus is a creamy protein packed dish which can be taken with veggies. This nourishing dish helps with fasting energy loss.
- Vegetable Soup:
Mushroom soup (Vitamin B), Spinach (Iron & Vitamin K), tomato (Lycopene & vitamin C). These soups provide anti-oxidants, support hydration and provide overall well being.
- Fruit Chaat and Dahivada:
Fruit chaat provides anti-oxidants, vitamins & minerals helping blood sugar balance. Dahivada with lentils and yoghurt, support digestion and good health.
It’s the responsibility to understand every meal cooker either male or female to understand each fast break is not about satisfying cravings, but also providing essential nutients to make oneself stronger.
In the silence of suhoor and serenity of Iftar, we find the true essence of Ramadan – with gut peace, patience and good health.
