The holy month of Ramadan is not always thought of as being an opportunity to improve our health — yet Cairo-based Nutritional Therapist Hammouda believes that it actually presents us with a golden chance to do just that. She says that while spiritual aspects are most definitely at the heart of Ramadan, it could also be used to break bad habits that have formed throughout the year and to capitalise on the numerous benefits of fasting that new research continues to unfold. During a fast, Hammouda explains, the store of glucose in the body is used up first to provide energy. When the glucose runs out after a few hours, the body starts to break down fat to use as energy. Provided one approaches the non-fasting hours sensibly, this process almost always leads to weight loss and, in turn, to better control of diabetes and a reduction of cholesterol and blood pressure levels. A detoxification process also occurs, as any toxins stored in the body's fat are dissolved and removed from the body. After a few days of fasting, higher levels of endorphins appear in the blood, making us more alert and giving an overall feeling of mental well-being. Recent groundbreaking research also suggests that fasting pushes cells in our bodies into “self-preservation mode,” thus optimising their function. To reap the benefits of fasting, Hammouda cautions, one must avoid its common risks and pitfalls. To start with, Ramadan has, for the past few years, fallen during markedly warmer weather and longer days. While keeping hydrated could be a challenge, overeating is also a major concern. Extra preparation and knowing what to eat during non-fasting hours is, therefore, essential to good health and endurance during the entire month. Allowing ourselves to be seduced by tables loaded with enough dishes to feed an army comes at a price, she says, the most common and uncomfortable of which is a hefty dose of indigestion. More importantly, breaking a fast in the wrong way can seriously overburden your digestive system. During a fast, the body undergoes several biological changes. Digestive enzymes stop being produced or are greatly diminished, so introducing food slowly allows the body time to re-establish this enzyme production. Overeating immediately following a fast is much worse than overeating at any other time. Your system needs time to readjust back to normal digestion and assimilation. The protective mucus lining of the stomach may be temporarily weakened as well, making the stomach walls more vulnerable to irritation until it also returns to normal. Gentle reintroduction of foods, beginning with the simplest and easiest-to-digest foods, and chewing them slowly and well, supports this process. Digestive irritants, such as coffee and spicy foods, and fried foods, are better avoided. It's recommended from religious traditions to ease into eating, breaking the fast with light, healthy foods, then going for prayer, before coming back for a nutritious meal. Hammouda recommends breaking the fast with a glass of warm water with a squeeze of lemon to cleanse and prepare the digestive system to receive food. Afterwards, have a couple of dates, which are nutrient-packed, high in fruit sugar and filled with magnesium, potassium and fibre, followed by a light, nutritious vegetable soup. Dehydration is a common occurrence during a fast. According to Hammouda, headaches, fatigue, fuzzy thinking and irritability, in addition to more serious kidney problems, are caused by inadequate hydration. On average, women need 2 litres and men 2.5 litres of water per day, with the requirements increasing for heavier men and women. A good tip is to measure out your daily quota in mineral water bottles at sunset and making sure you get through it before dawn. All non-caffeinated teas can be counted towards this quota. Having super-hydrating foods such as watermelon or cantaloupe is helpful. Making juices out of the fruits and soups out of the vegetables is a great and easy way to give your body the additional water it needs. Hammouda urges us to consider limiting coffee and tea, which are dehydrating, to about half of what you normally drink, or even less if possible. You will reap the benefits of the caffeine detox after few days in the beginning needed for your body to adjust. Avoid salty spice mixes and condiments, including ready-made soup cubes, which sneak their way into our dishes only to leave us wondering why we are so thirsty afterwards. While on the subject of foods to avoid, staying away from processed, refined and junk foods is essential, she stresses. The body goes through a period of nutrient deprivation during a fast, how will these nutrients be replenished if your food gives you nothing in return for eating it? Not only that, junk foods like chips, candies, canned foods and so forth strip the body of already stored vitamins and minerals to be digested. Choose whole grains over “white” foods, which are heavily processed and devoid of nutrients. Make your limited meals and snacks count, Hammouda emphasises. Power foods, such as whole grains, oats, lentils, beans, vegetables, fruits, lean meats, fish, eggs, nuts and seeds, are nutrient-dense, fibre-rich and replenish the body's vitamin and mineral stores fast. These foods also remain in the system for longer, lessening hunger throughout the next fasting day and stabilising blood sugar, which in turn helps curb cravings. Not to spoil any cultural traditions in Ramadan eating, a considerable reduction, not an abstinence, from sweets and sugary foods and drinks is recommended, she says. Sugar robs our bodies of minerals and vitamins and, after the initial boost it provides, our blood sugar typically comes crashing down leaving us hungrier and craving for more. If you must have something sweet, try to make it natural: use real honey, consume dry fruits in a typical Ramadan dish of khoshaf with no added sugar, or eat fruits that are more on the sweet side to satisfy the craving. Meanwhile, there is no reason why you should not make the most of the shorter work hours by fitting exercise into your routine. The ideal time to exercise would be a couple of hours after iftar or before sohour and the duration should preferably not exceed an hour. Loading up on complex carbohydrates and protein during the pre-dawn meal would help maintain the calorie count to support the body through exercise and to build muscle. If you can master a few, easy tricks, Hammouda is certain that Ramadan will do you a world of good: you will be able to lose weight, detoxify and feel great. Even better, if this way of eating and drinking can become a habit and a lifestyle choice, the benefits can be maintained long after everyone has devoured their Eid cookies. A blessed and healthy Ramadan to all. A recap of the simple tactics to use: - Stay hydrated. - Keep your foods as light, fresh and natural as possible. - Load up on the vitamins and minerals in fruits, vegetables, good proteins, nuts and seeds. - Go easy on the sugar. - Do not overdo it. - Eat slowly. What's the rush? You have all evening. A sample healthy Ramadan meal plan: Iftar: - Begin with 1 glass of warm water, with a squeeze of lemon. - 3-4 dates. - Non-creamy vegetable soup (no soup cubes). - 200g of lamb or veal, or 250g of chicken, cooked with olive or coconut oil. - 1 cup of (preferably brown) rice or pasta, cooked with olive oil. - Unlimited vegetables in a salad or cooked with olive oil.
Snacks: (Choose any two between iftar and sohour) - 1 small piece of oriental dessert. - Watermelon slices. - A handful of unsalted nuts. - Khoshaf. Beverages: - Green tea. - Plenty of water. - Natural fruit juice with no added sugar, such as watermelon or cantaloupe. Sohour: (choose any two items) - ½ cup cottage cheese with Lebanese zaatar and olive oil or ½ cup fava beans (fuul) + cut-up tomatoes, cucumbers and watercress (gargir) + ½ baladi bread. - 2 boiled eggs or vegetable omelette. - Oat with milk, nuts and dried fruit. - Fruit. - Low-fat plain yoghurt.
