Tribune News Network
Doha
The holy month of Ramadan is truly the month of health and well-being as it brings together the three fundamental factors of wellness: physical health, mental health and spiritual health. Contemporary science has demonstrated the integration significance of those three elements in order to cultivate optimal wellness and health.
Dr. Fadila Naji, family medicine consultant at the Umm Al Seneem Health Centre, has emphasised that studies have shown the numerous benefits of fasting for physical health, including but not limited to regulating blood pressure, cholesterol and sugar by reducing insulin resistance, protecting nervous system cells and delaying their aging as well as boosting the immune system and relieving stress and depression.
Psychologically, fasting helps to experience some of the conditions faced by the poor and deprived people. It is a time for acts of good deeds, kindness, compassion and family unity. Spirituality, helps in connecting with one’s inner self and provides an opportunity for meditation and worship. Studies indicate that spiritual and mental health can greatly impact physical health, but to reap these positive effects the patient must follow a healthy lifestyle.
Healthy lifestyle
Recovery depends mainly on a healthy lifestyle; hence Lifestyle Medicine emerged as a separate field of study a few decades ago. Studies have shown that a healthy lifestyle has the potential to not only prevent specific chronic diseases, but also facilitate complete healing for many of them. Here are some tips for maintaining a healthy lifestyle during the holy month of Ramadan:
Healthy diet
It is recommended to eat one to three dates before having the main dish. Dates are a great source of fibre and promotes energy and a feeling of fullness (for diabetics, it is preferable to eat only one date or replace it with a cup of water). Additionally, it is recommended to drink a minimum of ten cups of water between Iftar and Suhoor as well as 2 cups of water before the main Iftar dish to enhance satiety.
It is recommended to consume a healthy and balanced Iftar consisting of vegetables, legumes and whole grains, lean meats, and water-rich foods such as fruit, vegetables and soups. It is crucial to steer clear caffeinated drinks such as coffee, tea and sodas, as well as fried foods, processed desserts and fast foods. Moreover, Dr. Fadila Naji emphasised the importance of savouring food, chewing slowly, stopping eating before feeling full, having a balanced meal daily during Suhoor, reducing salt intake by replacing it with herbs and spices.
Physical activity
Dr. Fadila recommends maintaining a continuous movement as much as possible, through completing household chores like cooking and cleaning as well as various daily activities like shopping, visiting others, performing the five prayers along with additional voluntary prayers. She also advises to keep a daily moderate walk for at least 30 minutes or other light to moderate exercises and avoid prolonged hours of sitting in front of the television or electronic devices.
Sleeping hours
It is recommended to maintain a regular sleep routine in Ramadan to ensure a minimum of 4-6 hours of uninterrupted sleep and sleep and try to get a few hours of sleep after Suhoor to achieve the recommended 7-9 hours of sleep per day that the body needs for proper rest. Avoid using electronic screens two hours before bedtime and consider taking naps of no more than 30 minutes if feeling excessively sleepy.Studies have shown that consuming higher amounts of vegetables, fruit and plant-based proteins can enhance sleep quality during the holy month of Ramadan.
Smoking cessation
Ramadan can be a motivation for smokers to quit smoking. A study conducted in Turkey showed that fasting during Ramadan along with the religious convictions can help people in giving up smoking either temporarily or permanently, since they are required to refrain cigarettes for long hours while fasting. This can be used to make an attempt at quitting smoking permanently during the holy month. However, it is advisable to make necessary preparations in advance under the supervision of the smoking cessation specialist, who can develop a healthy cessation plan based on the patient’s readiness and health condition.
Mental and spiritual health
Fasting nurtures a sense of humanity in the hearts and fosters sentiments of unity, fairness and self-worth over physical desires. It is a deep communication station with Allah the Almighty. It is advised to reflect on one’s actions, set precise and clear goals in spiritual and personal aspects, similar to those we set in practical and material aspects, without being harsh on oneself or expecting drastic change.
It is further recommended to establish a well-defined and organised daily schedule that includes time for work, physical activity, rest, meditation and good deeds. This will promote a sense of satisfaction and gratitude towards Allah the Almighty and appreciate the value of his graces as many studies have shown the positive impact of this on mental health.
Ramadan is a remedy opportunity for body, mind and soul. It can be considered as a lifestyle. It provides a roadmap for an integrated healthy lifestyle, which ideally should be followed for the rest of the months and days. In recent years, there has been an increase in research focusing on the benefits of fasting in general and intermittent fasting in particular. Allah the Almighty, who created the mankind, is undoubtedly the source of guidance towards healing, wellbeing and happiness.
