Ramadan mubarak! Ramadan fasting times began in the evening of 2nd April and will last till 2nd May this year. You probably already know it, but kya aapko pata hai, why is it so significant in the Islamic culture and why do people fast?
Fasting is not bound to one culture, people of different religions all over the world observe fasting. Muslims everywhere in the world wait in anticipation of this opportunity. In Islamic culture, Ramadan is the holiest month of the year. It’s a time for spiritual reflection and growth, as well as helping those in need and spending time with loved ones.
Ramadan is the Muslim lunar calendar’s ninth month. Muslims observe Ramadan fasting during this time to commemorate the revelation of the Quran, the Islamic holy book, by an angel to Prophet Muhammad in 610 AD. Jo jana jata as the ‘night of power’ or ‘Laylat Al Qadar‘ in Arabic.
What Are Ramadan Fasting Rules?
One of the most common Ramadan rules for all those who participate in Ramadan is that you cannot eat or drink during the sunlight hours. But here are some additional rules that you cannot indulge in:
- Swearing
- Lying
- Fighting/arguing
- Sexual activity
While observing fast during Ramadan is one of the five pillars of Islam. Not everyone has to partake in the physical fasting. Here’s a list of people exempt from Ramadan rules
- Elderly people
- People who are frail
- Those who are on medication to treat a medical condition
- Pregnant women
- Women who are breastfeeding
Read Celebrating Eid Ul Fitr With The History, Prayers & Delicious Recipes
5 Health Benefits Of Fasting
Simple answer hai yes. There are numerous benefits of fasting. For Muslims, the key aim for this is to come closer to Allah and to foster empathy for those who have little or no food all throughout the world. It is more spiritual than it is physical.
Here are some positive impacts of fasting for health:
- Reduced blood cholesterol
- Rest for your digestive system
- Cleansing your body of toxins
- Mental clarity
- Charged body and soul
12 Foods To Eat & Avoid During The Fast
Those who participate in Ramadan go through kaafi saare biological and physical changes. Isi liye it is very important to check what you consume during your meals and follow a healthy fasting routine. You can eat before sunrise, known as sahur, and after sunset, known as iftar. Here are some fasting tips:
6 Foods To Eat During Ramadan
1. Protein-Rich Foods
Protein-rich foods ko lagta hai zyada time in digestion, which means you’ll feel less hungry throughout the day.
To eat: Fish, egg, oatmeal, beef, lamb, poultry and milk.
2. Stay Hydrated
Drink as much liquids you can after iftar and bedtime to avoid feeling dehydrated.
To eat:: Water and fresh fruit juices.
3. Calcium And Vitamins
It’s very zaroori that you nourish your body with vitamin and calcium-rich meals before sahur and after iftar. It will keep you full and hydrated throughout the day.
To eat:: Milk, yoghurt, cheese, leafy greens, beans, and okra. (Tip: make a milkshake or smoothie)
4. Potassium-Rich Fruits
Potassium is very helpful in your body’s functions. It helps minimise pet ka dard and maintains fluids in your body. So make a point to include these food items in your sahur and iftar.
To eat:: Beans, dark leafy greens, potatoes, yoghurt, oranges, and bananas.
Tip: Dates are traditional fast-breaking foods, which are high in potassium.
5. Fibre-Rich Foods
Fibre-rich foods are very nutritious and healthy. They keep you feeling full for hours after sahur. Kuch fire-rich food also promotes weight loss and lowers blood sugar.
To eat:: Avocados, berries, apples, whole grains (whole wheat pasta, brown rice, and oats), green beans and peas, nuts, vegetables, etc.
6. Vegetables
Nutritious sabzi will keep your body healthy and your skin glowing. Saath hi saath, it also helps relieve constipation.
To eat:: Cucumbers, lettuce and other green vegetables.
Read Authentic Ramadan Recipes For Your Eid Feast
6 Foods To Avoid During Ramadan
1. Processed Drinks
Carbonated drinks and beverages taste real good when you’re consuming them. But you should be aware of the side effects – obesity, bloating and gas, which eventually causes indigestion.
To avoid: Aerated drinks
2. Sugary Foods
Meetha khana is usually only high in calories and low in nutritional value. If you’re eating such things every day, it can lead to health issues in the future.
To avoid: Artificial sugar products, chocolates etc.
3. Fried Foods
Who dost love some crispy tala hua khana right? But such foods are loaded with fats which can cause indigestion and acidity after long hours of eating nothing.
To avoid: Chip, brewers, pizza, fast foods, etc.
4. Coffee/Tea
Alright, coffee is your lifeline. But it needs to be taken in moderation. They are advised against during Ramadan because they can cause insomnia and restlessness. Along with that, it can also leave you feeling thirsty for the whole day.
To avoid: Coffee, tea and energy drinks
5. Salty Foods
Namak ka imbalance in your body can lead to feeling thirsty for hours. So try to avoid heavily seasoned foods that contain soya sauce in them.
To avoid: Chips, French fries and cheesy foods, etc.
6. Simple Carbohydrates
You can guess from the name, that simple carbs are easily broken down to be used up in your body. Which means they last you only about 3 or 4 hours. So it is generally advised to avoid eating them in your sahur.
To avoid: White flour, pastries, doughnuts and cereals.
Ramadan fasting times can lead your body to feel weak and defeated. Chances are it will take you some time to bounce back to your full healthy state. Here are some tips that can help your body to stay hydrated and healthy.
5 Tips To Remain Hydrated And Healthy
1. Don’t Drink All At Once
Eat your sehri half an hour prior to fajr, so you have sufficient time to hydrate your body. Drink at least 2 litres of water and sip it gradually.
2. Keep Your Iftar Light
It could be very irresistible to not grab your favourite delicacy to fulfil your all-day hungry stomach and you should indulge in it. But keep in mind that you need to leave enough space in your stomach for sahur.
3. Dates All The Way
Dates are high in Vitamin K and, as a natural source of glucose, they promote the storage of fluids in your body cells. It’s also traditional to include them in meals. Copper, selenium, and magnesium can also be found in dates.
4. Yoghurt Goodness
Along with your fruits and vegetables, you should definitely include dahi in your diet. It helps in soothing your stomach and preventing acidity.
5. Pre-Meals
This meal is taken half an hour before your sehri and can contain nuts and seeds, which are rich in vitamins and nutrients.
That was all you needed to know about this auspicious tradition. Ramadan is all about getting closer to Allah and learning patience and discipline. So #BeALittleMore humble and grateful for what you have this Ramadan and enjoy this beautiful tradition. Do you have other tips and tricks for Ramadan this year? Share them in the comment section below. Happy Ramadan!
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