Lifestyler with Josie McKenlay: Ways to digest a healthy Ramadan

Josie McKenlay 15:01 26/06/2014
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  • Total relaxation: try and make Ramadan a relaxing period.

    Over the past few years Ramadan has fallen during the summer months, making fasting especially challenging. We have only just had the longest day of the year and it is hot both day and night. Even for those not fasting, staying fit and healthy is very challenging for these few summer months. But with some careful planning it is possible and it is the ideal time for all of us to make improvements to our lifestyle.

    Fasting is as old as time. It is a common practice in every religion. It teaches people to understand sacrifice, what it is like for those less fortunate than ourselves, about replacing the physical with the spiritual, about self-discipline.

    Duration and other details vary from one religion to another, but the reasons are the same: Ramadan lasts for a month and involves abstaining from food, liquids and other specific activities from sunrise to sunset; Lent is a partial fast lasting for 40 days; Mormons are encouraged to fast on the first Sunday of each month; fasting is an integral part of the Hindu religion. Fasting purifies the body and soul and brings one closer to God.

    Fasting as a way of detoxifying the body has also become very popular in recent times and has always been an important practice in the medical world.

    It provides a period of concentrated physiological rest during which time the body can devote its self-healing mechanisms to repairing and strengthening damaged organs. The process of fasting also allows the body to cleanse cells of accumulated toxins and waste products. It has a positive effect on cholesterol levels and can reduce levels of obesity in individuals who stick to breaking their fasts each evening with small, healthy meals during Ramadan. Hippocrates, Socrates and Plato all recommended fasting to improve health. Philippus Paracelsus, the 15th century Swiss German Renaissance physician believed that “Fasting is the greatest remedy the physician within!”

    So fasting, when conducted responsibly and correctly, has many physical and spiritual benefits. For those of us who are not Muslims but staying in the UAE during Ramadan, this is the perfect time to fast. Firstly, we are in good company and things are always easier with some team support; working hours are shorter so we have more time to rest and nothing really opens until sunset. Unless you are doing so for religious reasons, you needn’t have such a strict regimen.

    For example as I mentioned:

    ►yogis often fast from sunrise to sunrise 
    ► you could do this or sunset to sunset 
    ► you could restrict your food intake during the day but continue to drink water 
    ► you could simply miss out your midday meal
    ► you could fast one day a week/a whole week/a weekend
    ► you could take the opportunity to do a detox
    ► you can restrict certain foods.

    If you are fasting, there are some simple rules you should follow:

    1. Muslims will know who should or shouldn’t be fasting, but for the rest of us, fasting is not recommended for anyone with any known health issues either physical or psychological. Anyone under 18 or over 70 should not fast for any great length of time. Pregnant or nursing mothers should also avoid fasting.
    2. You should prepare for your fasting period by ensuring that you are adequately hydrated and for at least three days prior to fasting, eat a healthy nutritious diet.
    3. For those fasting for a long period of time and breaking their fast each day, a healthy diet is essential. During the times that you are eating, try to take in as much water as you can, preferably three litres; always have water by your bedside and eat hydrating foods such as vegetables and fruits (I wrote about this in last week’s Lifestyler column and you can find it on the Sport360 website). There is no need to overeat to compensate for your period of fasting; dates and water are recommended as a light snack to break your fast; other than fruit, avoid anything sweet and definitely avoid all food with little nutritional value.
    4. Get plenty of sleep and rest. If you are fasting from sunrise to sunset, it will be hard to get enough sleep during the night because of the long days so try to catch up for a couple of hours during the day.
    5. Take some regular but gentle exercise to stay fit and help remove toxins from your body. It will also help you remain calm and focused throughout your fasting period. A 20-minute walk in the early morning when it is relatively cool is a great way to start the day. Gentle Hatha yoga is perfect for the evening before you break your fast.

    I have read that some people experience a sudden inexplicable rise in energy towards the end of their fast each day, but some deep breathing will help energise you anyway so that you can enjoy your evening meal.

    The postures will prepare your digestive system and ideally, your yoga flow should finish to coincide with the end of your fast.

    A Sunset Salutation, a yoga flow video suitable for practice during fasting, will be online at http:// sport360.com/category/health-and-fitness

    I am a Level 3 Pilates & yoga instructor and a member of REPS UAE and ICREPS. I have over 25 years experience in the health and fitness industry. Follow me on Facebook/Josie.McKenlay and on Twitter @JosieMcKenlay http://www.josiemckenlay.com/ http://www.yogapilatesabudhabi.com/

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