HEALTHY LIFESTYLE AFTER RAMADAN

May 11,2022

Ramadan gives us the opportunity to eliminate unhealthy eating pattern and grant our overburdened digestive systems a much needed break. During this sacred month,the ritual of fasting,night prayers and reading of the holy Quran have a transformational effect on our overall sense of well being and contentment.

However,now that Ramadan has passed and Eld-Fitr festivities is over,here are the most adoring tips to maintain the benefits of Ramadan after it.

 1. Fasting twice a week

     Try fasting two days a week after Ramadan. Scientific research has shown that intermittent fasting is beneficial for the body and mind. Studies have shown that periods of intermittent fasting speed up the process by which the wastes left by dead and damaged cells are removed from the body. Scientists believe the failure of the body to get rid of this excess waste regularly results in an increase in the appearance of chronic diseases, especially those associated with ageing, such as cancer, diabetes and cardiovascular disease. Our body transforms the carbohydrates from each meal into energy. After six hours of fasting it starts looking for another source of energy , whereby burning stores fat. Fasting cleans the liver and the body from fats and toxins. When eating fatty ,sugary of fried foods at iftar,you ruin the cleansing process and as well lose one of the benefits of fasting. To follow the Sunnah of the prophets,try fasting Monday and Thursday. Abu Hurarah (may Allah be pleased with him) reported that the messenger of Allah (peace and blessings of Allah be upon him) said: "Deeds are presented on Monday and Thursday, and I love that my deeds are presented while I am fasting". Also try fasting the 6 days of Shawwal. There are enormous spiritual benefits towards it. Though not compulsory but it is necessary and rewardable. Abu Ayub (May Allah be pleased with him) narrated that the messenger of Allah (may Allah peace and blessings be upon him) said: " Whoever finished Ramadan and follows it with the Cistal Shawwal will be rewarded as if he had fasted the entire year. 

2. Have 2-3 meals a day

    Make habit of eating 2-3 regular meals a day (similar to Ramadan) rather that 6 small ones.The sensation of hunger between meals can be of great benefits to our physical health. According to a study published by PLOS ONE,the sensation of hunger can actually protect against Alzheimer disease. A feeling of hunger can also be of spiritual benefits. Ibrahim ibn Adam said: " Anyone who controls his stomach is in total control of his Deen and anyone who control his hunger is in control of good behavior".

3. Eat Dried Fruit

    Keep the habit of eating dried fruit that you made part of your fruit during Ramadan as it is a good source of iron and fibre as well packed with antioxidant that help inhibit harmful free radicals that pose risk to health,which are associated to ageing. If you must have a dessert after meal, eating three dates is better instead of a dense nutrition deficit cake. Allah's messenger (peace and blessings of Allah be upon him) reported : " Whoever has dried dates,then let him break his fast with that,and whoever does not, should break his fast with water".

4. The moderate rule

    Try practicing the 80/20% rule whereby you eat only when you are 80% full.  A good way to practice this is to eat slowly so you are aware of your satiation level while you eat. Eating at a go or while watching television can actually lead to imbalance way of eating whereas you consume more than your body can take. This in the other hand affect the body ability to digest food properly. During Ramadan,the ritual of fasting enable us to be aware of our satiation level and as well the feeling of hunger. Therefore,avoid returning to mindless eating habits after Ramadan and take charge of your eating pattern appropriately and most importantly desist from overeating as the messenger of Allah said: " The one who must eat their fill in this world are those who will be most hungry on the day of Resurrection" (Ibn Majah). 

5. Use the rule sensibly

    Ramadan was an utmost opportunity to help keep our energy level balance which in turn prevented us from falling into iftar slump which may hinder our ability to pray taraweeh comfortably.  After Ramadan, use the ruling in order to keep your daily energy level up and prevent the sense of heavy headedness that often follows a heavy meal. Our wise prophet said: " Human being fills no worse vessel than his stomach. It is sufficient for human being to eat a few mouthfuls in order to keep his spine straight and if he must (fill it),one third for food,one third for water and one third for air" (Ibn Majah).

6. Take a probiotic supplement to                      maintain a healthy digestive system.

    Probiotics are live microorganisms that when consumed in moderate amounts confer a health benefit to the hosts. Probiotics are naturally found in food and your gut. For example, foods like kimchi, fermented yogurt, fermented vegetables, pickles, cabbage, and cheese can be natural sources of probiotics. Probiotics can also be added to food during processing. The excessive consumption of sweets that followed a long way in Ramadan and were a big part of the Eld celebration may have taken its toll on your digestive system. Probiotics can be taken in supplement form. Adding probiotic supplements on a daily regimen will help replenish the level of good bacterial flora in your intestines. Studies have shown that probiotics can help keep colds and infections at bay as well as improve women's health and metabolism.

7. Nurture your emotional health

    Do not neglect your emotional health, rather look to continually strengthen it. One of the things we miss after Ramadan is over is that feeling of well-being and satisfaction after days and nights of duty supplication, night prayer, and reading of the holy Quran. Meditations have been proven by researchers to be highly therapeutic for individuals suffering from phobias, depression, anxieties, and addictions. One way to rekindle spiritual well-being is to wake up 20-30 minutes before fajr for night prayer and supplication.

8. Keep the good habit of giving out            (Sadaqah)

     Keep the good habits flowing. If you have been reaching out to the less privileged during Ramadan, endeavor to continue the act after Ramadan as this is followed with a good reward right on earth and hereafter. Keep the act of giving out and earn the reward of good mental health. Evidence has shown that small gestures of kindness and more significant ones such as volunteering in a community can substantially increase your overall sense of happiness and satisfaction. "The example of those who spend their wealth in the way of Allah is like a seed which grows seven spikes, in each spike is a hundred grains. And Allah multiplies (reward) for whom he wills.

9. Be a good role model

    Ramadan was an opportunity to help shape your character and attitude. Lead towards that after Ramadan as this will portray a great influence on young children. Remember that you are a role model for others in your life, whether they are your friends, siblings, or children.  And if you are a parent, remember your eating habits and behavior will shape your child's attitude towards choice of food for the rest of their life. Be a good role model and demonstrate a healthy approach towards making good food choices and performing regular exercise.

10. Quit smoking and involve in exercise

       For smokers intending to quit smoking, Ramadan is an opportunity for you to stop and eventually curb the harmful habits altogether. Do not fall into temptation after Ramadan by having a cigarette after a meal.  You can do well to replace the harmful addictive and toxic habits with healthier ones such as exercise.

NOTE: Do not eat more than one portion from the same food category. For instance, If you have white bread, then do not eat toasted bread or any other bread with it. If you want to taste different varieties of foods, make sure you take a small bite from each and do not overdo it. The same applies to other food groups in the same category.

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REFERENCE

Mohammed Faris and Nadine Kamal (2022). Tips for maintaining healthy health after Ramadan. The Productive Muslim company.  Article.

Doha Shata (2013). Keeping a healthy diet after Ramadan.