Ramadan is a month that emphasizes spiritual reflection and gratitude, tapping into cherished memories for many, including Manal Elfakhani. A nutrition expert at Pennsylvania State University, Elfakhani reminisces about breaking her fast at the mosque with loved ones, often enjoying sweet semolina flour cookies, a treat she now bakes herself.
During Ramadan, many Muslims observe a fast from dawn until sunset for approximately a month. While fasting is a practice that can typically be undertaken by most healthy adults, Elfakhani stresses the importance of thoughtful planning and nutritional considerations to enhance the experience. Certain groups, including young children, the elderly, and pregnant or breastfeeding women, are exempt from fasting. Moreover, individuals managing chronic conditions, such as diabetes or heart disease, are advised to consult their doctors prior to fasting, particularly if they take regular medication.
For the pre-dawn meal known as suhoor, nutrition experts advocate for a well-rounded selection of nutrients. Dietician Sonya Islam recalls her own experience of being brought a simple meal of a banana and milk by her mother during suhoor. She now recognizes the meal’s effectiveness in providing lasting energy. Foods rich in healthy fats, high-fiber vegetables, and hydrating fruits are recommended, while sugary options that can lead to quick digestion and subsequent cravings should be avoided. Additionally, experts advise resisting caffeinated beverages and instead opting for water or non-caffeinated drinks to maintain hydration.
Once the fast is broken at dusk, experts recommend a gentle approach to eating. The duration of the fast can vary depending on location due to differing daylight hours, and it is crucial to listen to the body’s signals throughout the day. Elfakhani often takes time to unwind after her day, while others might engage in light physical activity like walking or stretching to preserve energy and mental clarity. When it comes time to eat at iftar, moderation is key to prevent the sluggishness that often follows overeating. Many choose to break their fast with water or a warm drink alongside fiber-rich dates before enjoying appetizers and a smaller entrée. A mindful approach to eating, attending to actual hunger cues rather than simply indulging out of habit, is encouraged by experts like Zaiba Jetpuri from UT Southwestern Medical Center.
This holistic approach to fasting not only enriches the physical experience but also fosters a deeper spiritual connection during Ramadan, allowing individuals to reflect on their health and well-being amidst their spiritual journey.