Health tips during Ramadan

The act of fasting has a long history, spanning over 5,000 years and is practiced in various ways by different religions such as Islam, Judaism, Christianity, Baháʼí and Hinduism. It is widely believed among these faiths, that fasting serves as a powerful means to connect with God and attain spiritual enlightenment.

During the holy month of Ramadan, fasting holds great significance alongside prayer and abstaining from selfish desires. The primary objective is to attain a state of taqwa which involves being constantly aware of God’s presence. By observing strict fasting and engaging in prayer, Muslims aim to strengthen their willpower and self-control, ultimately guarding themselves against evil and striving for self-improvement and heightened spiritual awareness in their daily lives.

Muslims utilise the time they would normally spend eating and drinking during Ramadan, to focus on prayer and achieve the state of taqwa, thereby deepening their spirituality. Beyond Islam, many individuals also utilise this time for self-improvement, meditation, freeing their minds or engaging in activities that promote relaxation.

Following a fast, individuals often report feeling mentally stronger, more grateful and more attuned to their bodies and minds. This sensation is often attributed to the practice of exercising and maintaining self-control. By increasing awareness of their own human needs and denying them during fasting, individuals experience a sense of personal and collective strength and accomplishment. This, in turn, allows them to feel more connected to themselves, their fellow human beings and their Gods while in a fasting state.

The advantages of fasting go beyond just spiritual and mental well-being. Research indicates that fasting offers numerous health benefits and improves physical well-being. Hippocrates, the Father of Western Medicine, recommended fasting as a means to aid the body’s natural recovery process, from illness and disease over 2,500 years ago. This practice is still followed and advised today in Western, Chinese, Alternative and Homeopathic medicine cultures, to enhance mental and physical health.

Scientific studies demonstrate that fasting can have a significant and positive impact on the body, both in specific areas and as a whole. By allowing the body intermittent periods of rest from digestion, it becomes more efficient at burning fat cells, leading to weight loss.

Furthermore, fasting has been found to enhance brain function, by increasing the production of a protein that activates brain stem cells which then convert into new neurons. This process triggers the release of various other chemicals that promote neural health.

The benefits of fasting also extend to our skin, the outermost layer of our body. Fasting helps in clearing the skin by eliminating toxins. When our body is not occupied with periodic digestion throughout the day, it can focus its regenerative energies on other systems, effectively cleansing toxins and regulating organ function throughout the body, including the largest organ, our skin.

There are numerous Muslims who fast, along with followers of various other religions. Nevertheless, fasting is not solely a religious practice and can be embraced by individuals seeking to cultivate mindfulness, allow their body to rejuvenate or for health purposes. Fasting presents a demanding task (which should be approached cautiously), yet exploring this challenge may enhance your mental wellness, spiritual bond and even your skin!

Health tips during Ramadan:

Chicory root powder

Chicory root powder is considered beneficial for several reasons. Firstly, it is rich in inulin, a type of soluble fiber that can promote gut health by acting as a prebiotic. Inulin helps feed the good bacteria in the gut, supporting digestive health and potentially improving overall immune function. Additionally, chicory root powder has been linked to various health benefits, such as improved blood sugar control, better weight management and reduced inflammation. It is also a good source of antioxidants which can help protect cells from damage caused by free radicals. Incorporating chicory root powder into your diet, can be a simple way to boost your fiber intake and support your overall well-being.

Low-intensity exercise

Low-intensity exercise during Ramadan can be beneficial for several reasons. Fasting during this holy month can lead to decreased energy levels so engaging in low-intensity exercise like walking, gentle yoga or stretching, can help maintain physical activity, without overly taxing the body. These activities can also help improve circulation, flexibility and overall well-being, during a time when the body may be adjusting to changes in eating and sleeping patterns. Additionally, low-intensity exercise can help prevent muscle loss and maintain metabolism during Ramadan. By incorporating light physical activity into your routine, you can promote muscle maintenance and prevent excessive fatigue. It can also aid in stress relief and mental clarity which are important for overall health and well-being, especially during a period of fasting and spiritual reflection. Overall, low-intensity exercise can be a gentle way to stay active and maintain a sense of balance during Ramadan.

Electrolytes

Electrolytes play a crucial role in helping our bodies stay hydrated, by regulating fluid balance. When we sweat or lose fluids through other means, we also lose electrolytes such as sodium, potassium, calcium and magnesium. These minerals are essential for various bodily functions, including maintaining proper hydration levels. Electrolytes help facilitate the absorption of water in the body, ensuring that cells are adequately hydrated. They also help regulate nerve and muscle function, maintain blood pressure and support the balance of acidity and alkalinity in the body. When we consume electrolyte-rich foods or drinks, they can help replenish the electrolytes lost during activities like exercise or hot weather, promoting proper hydration and overall well-being. In situations where dehydration occurs, replenishing electrolytes is essential to restore the body’s balance. By understanding the role of electrolytes in hydration, we can make informed choices to support our bodies, in maintaining optimal fluid balance and overall health.

Vitamin D3

During Ramadan, when Muslims fast from sunrise to sunset, it is essential to ensure proper nutrition to maintain good health. Vitamin D3 plays a crucial role in supporting overall health, including bone health, immune function and mood regulation. While fasting during Ramadan, it can be challenging to get enough sunlight exposure which is a natural source of vitamin D. Therefore, supplementing with vitamin D3, may be beneficial for individuals who have limited sun exposure during this time. Vitamin D3 supplements can help ensure that you are meeting your daily requirements, especially if you are not able to get sufficient sunlight exposure. However, it is important to consult with a healthcare provider, before starting any new supplement regimen, to determine the appropriate dosage for your individual needs.

Prioritise quality sleep

Sleep is crucial during Ramadan for several reasons. Fasting during the holy month can disrupt one’s usual eating and sleeping patterns, making it essential to ensure adequate rest. Sufficient sleep helps maintain energy levels throughout the day, allowing individuals to perform their daily activities efficiently, despite abstaining from food and drink. Moreover, good sleep supports overall health and well-being by aiding in the regulation of hormones, immune function and cognitive processes. During Ramadan, it is recommended to prioritise quality sleep, to help the body cope with the physical and mental demands of fasting. Adequate rest can also prevent feelings of fatigue, irritability and difficulty concentrating that may arise from sleep deprivation. By establishing a consistent sleep schedule and creating a relaxing bedtime routine, individuals can optimise their rest during Ramadan and make the most of this spiritually significant time.

SAD

The prevailing norm is to function in a state of “performance”, attaining a state of stasis to demonstrate resilience, to become esteemed members of society. In the “yang society” we live in, the valued part of human existence seems to be the “active part” that revolves around achievement, speed and success and if you do not meet up to this standard, this may evoke shame.

However, this approach runs counter to the natural order of things which is evident in the workings of celestial bodies, nature and people. The season of September, marks the onset of autumn, characterised by a “transition of energy” from yang (masculine) to yin (feminine). The natural world begins to descend into the darker days of winter.

Should we neglect to comply with the laws of nature, we may find ourselves in “conflict” with the inherent rhythm of existence, consequently causing turmoil to our state of being.

As we transition into the autumn yin energy, it matures and produces a plentiful harvest. This can be observed within ourselves, as everything comes to fruition and a sense of tranquillity ensues. Loose ends are tied up and there is a discernible reduction in activity. During this phase, there is no urge to expend a substantial amount of energy on projects.

“Healthy productivity” requires “flexibility”. Lao Tzu’s Tao Te Ching emphasises the power of softness, using water as a metaphor; water is soft and flexible but also has the power to erode the hardest materials like rock and metal. To be like water, we must overcome hardness with flexibility. Adopting a soft approach can lead to long-term success and a peaceful state of mind. Softness is a strength, allowing us to adapt to different circumstances and avoid breaking under pressure.

Promoting a serene nervous system and a grounded presence is not synonymous with idleness and inefficiency. On the contrary, it fosters an environment that allows for opportunities to manifest. Have you ever noticed that when you relentlessly strive for something, it often eludes you? However, when you surrender and embrace the flow, things effortlessly fall into place and align with your life’s purpose. This phenomenon exemplifies the potency of feminine energy. Masculine and feminine energies are interconnected and should be harmoniously integrated to enhance one another’s strengths.

You may be thinking, “well Melissa, if you think that SAD is not just based upon the lack of Vitamin D but reflective of transitional energy shifts, surely, this happens the other way”. You are right, it does. “Yin patterns” of SAD: symptoms tend to lean towards depression, oversleeping, heaviness, overeating and weight gain. “Yang patterns” (spring/summer) of SAD: induce feelings of anxiety, lack of appetite, agitation, insomnia, irritability, anger and violent episodes.

TIPS

“Ensure your Vitamin D levels are optimal”
Why is Vitamin D good?
Vitamin D is an exceptional mood stabiliser. It’s arguably the most crucial nutrient to maintain optimal levels of in the body all year round, in order to facilitate the production of effective hormones. It plays a pivotal role in the activation of DNA for protein synthesis, across all cell types. An NHS laboratory offers a “blood-spot test”, that can be obtained through the post to assess one’s vitamin D levels. It is important to note that the laboratory does not provide interpretation of the test results or recommend any subsequent actions and additional guidance would be necessary to respond appropriately to the findings. One of the most efficacious methods to enhance the circadian rhythm and promote restful sleep, is through 20 minutes of exposure to morning sunlight.

“Eat healthy”
What sort of foods should we be eating to beat SAD and why/what do they do?
It is highly recommended to consume locally grown and seasonal foods, in order to provide the body with the necessary nutrition, for the specific time of year. It is imperative to select minimally processed and fresh foods to ensure that their vitamins and minerals remain intact. During the autumn season, it is advisable to increase the intake of Vitamin A, by selecting orange and yellow foods such as carrots, butternut squash and pumpkin. These will help to protect the nervous system, boost your immune system, help build strong bones and more… Don’t disrupt blood sugar regulation which can affect mood – opt for complex carbohydrates such as whole grains, beans, lentils and vegetables. Sprouted seeds are an excellent source of enzymes and easily digestible, providing exceptional protein and nutrition. Fermented foods are also highly recommended, as they aid in serotonin production in the gut which is essential for overall health. Medicinal mushrooms such as Coriolus and Lions Mane are known to support cognitive function, while Alpha Lipoic Acid is a natural mood enhancer.

“Keep moving”
What exactly does physical movement do to combat depression?
Engaging in physical activity triggers the release of endorphins and serotonin in the brain which are known to enhance one’s mood. As we transition into autumn, the yin season, practicing Yin Yoga can be particularly beneficial for individuals, experiencing SAD. Yin Yoga is the feminine moon-side of yoga. It encourages a calm nervous system, being grounded and simply “being”. During the yin season, it is important to cultivate patience and connect with our intuitive selves, following what nature is reflecting back to us. Yin Yoga is an introspective, quiet, contemplative and reflective practice that can help alleviate depression, by promoting the flow of stagnant energy through mindful gentle stretching. People that suffer with depression are tightly coiled and therefore stagnant in energy and Yin Yoga promotes the flow of energy once again. It is a practice that fosters alertness without inducing lethargy.

“Acupuncture sessions”
How can acupuncture help SAD?
Traditional Chinese Medicine (TCM) perceives disease as an imbalance between Yin and Yang. Acupuncture therapy aims to restore equilibrium and enhance the body’s natural healing abilities. TCM offers a comprehensive approach to treating depression by identifying root causes and addressing energetic imbalances. Acupuncture has demonstrated effective in treating pain, hormonal, immunological, neurological disorders and depression by harmonising energy and strengthening organ systems. In TCM, the Kidney system is nourished by the sun. Our Yin seasonal cycles lack sunlight, leading to Kidney stagnation, dampness, coldness and depression. Stagnant Liver Qi can result in frustration and depression.

About author
Melissa Day, Cosmetic Acupuncturist at Niroshini 360
Melissa Day is a seasoned Integrative & Preventative Medicine Practitioner professional, specialising in microsystems acupuncture, based upon Traditional Chinese Medicine. With 17 years of experience in the Health, Wellness and Mental Health Industry, her purpose is to empower others, to understand their own journey of self-discovery, bridging the gap between their psychological and spiritual growth, to obtain optimum health and well-being.

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