Medical and Dietary benefits of Ramadhan

Dr Zeshan AliMBCHB RCGPJuly 2013 CE

RaMADAN 1434 AH

Main Messages

Fasting was sent down as a command from Allah SWT and is purely done to seek his pleasure

Medical and Dietary benefits are secondary

Advised to fast not only in Ramadan but also other months and days too Rajab, Shaban, Shawwal, Muharram, Dhul Hijjah, 13th+14th +15th days of any Islamic month, Mondays and Thursdays, Every other day (Prophet Dawud AS)

Fasting controls weight, develops patience and teaches self-discipline

Medical benefits of fasting

Fasting develops Taqwa (fearing Allah’s punishment and mercy at same time)-

‘O you who believe Fasting is prescribed for you as it was prescribed for those before you that you may become Al Muttaqoon (Pious)’ Surah 2 v 183

Recommended not to eat to excess

‘Eat and drink, but not excessively’ Surah 7 v31

Miqdad RA relates the Prophet SAW said-

‘A person does not fill a container worse than his stomach. A few morsels is sufficient which will keep his back straight, but if there is genuine need for food than 1/3 of stomach for food, 1/3 for drink and 1/3 empty ’ At-Tirmidhi

Fasting is means of seeking nearness to Allah SWT and desiring his forgiveness as well as his immense reward ie. Paradise

‘Verily the Muslim men and women, the men and women who fast, Allah has prepared for them forgiveness and a great reward’ Surah 33 v33-35

It is said that many Muslim and Non-Muslim scientists have medically reported more benefits than risks of fasting

Benefits include reduced risk of CHD, bad cholesterol, stomach disease, bowel disease, obesity, re-starting smoking, nerve impairment, psychological illnesses (high endorphins)

Influence on Western society

http://www.bbc.co.uk/news/health-19112549

The Power of intermittent fasting-2012

Horizon Documentary-Eat, Fast and Live Longer BBC Two on 6 Aug

Scientists are uncovering evidence that short periods of fasting, if properly controlled, could achieve a number of health benefits, as well as potentially helping the overweight, as Dr Michael Mosley discovered.

The so-called 5:2 diet. As the name implies you eat normally 5 days a week, then two days a week you eat 500 calories if you are a woman, or 600 calories, if you are a man.

Idea was adapted from Prophet SAW fasting on two days of the week Monday and Thursday from sunrise-sunset and not fasting the other 5 days

I found that I could get through my fast days best if I had a light breakfast , lots of water and herbal tea during the day, then a light dinner at night.

On my feed days I ate what I normally do and felt no need to gorge.

I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF , glucose and cholesterol, improved.

If I can sustain that, it will greatly reduce my risk of contracting age-related diseases like cancer and diabetes.

I was closely monitored throughout and found the 5:2 surprisingly easy. I will almost certainly continue doing it, albeit less often.

Risks of fasting include increased fatigue, dehydration worsening renal colic, acid secretion worsening peptic ulcers, weight gain! (high fatty foods in iftar meal)

Recommendations of fasting

Suhoor/Sehri/Pre-dawn meal

Anas RA related that the Prophet SAW said ‘Take Suhoor for there are blessings in it’ Bukhari and Muslim

The Prophet SAW said ‘Do not leave it,even if one of you were to drink several drops of water,since Allah SWT sends mercy and his angels seek forgiveness for those who take it’ Ahmad

Modern dieticians have recommended this meal should be wholesome moderate meal which is slow digesting foods and enough energy for many hours with water and juices. Avoid high caffeine drinks as they cause you to lose more fluids.

Slow digesting and energy rich foods include porridge, muesli, bran, semolina, beans, eggs, chicken, fish, broccoli, dahl, wholemeal bread/atta, brown rice, fruits-figs, dates, bananas, apricots ,pears.

These all help body to avoid feeling bloated and tired

Good hydration aids digestion, reduces headaches and dizziness

Iftar/Iftari/Sunset meal

Anas RA reported that ‘The Prophet SAW used to break his fast before offering prayers with some fresh dates but if there were no fresh dates he would take a few dry dates and if there were no dry dates he would take a few drops of water’ Tirmidhi

Modern dieticians have recommended dates as they give refreshing boost of energy and juices. They also advise to drink as much water/juice as possible during the sunset hours to replace the dehydration from fasting.

Try to have light iftar meal

Cut down on deep fried foods and try grilled, baked, steamed or shallow fried foods instead

For desserts try to have more milk based desserts like yoghurt, rasmalai and barfee (limited amounts if diabetic)

Deep fried foods cause indigestion, heartburn, weight gain and make you feel bloated.

High sugar and high fat foods give your body a sudden energy rush which is fast release making it difficult to fast the whole day

Many of the foods mentioned and encouraged during Ramadan are in the Quran and the Sunnah

Quran-Dates, honey, grapes, bananas, fruits, olives, vegetables, figs, pomegranates, corn, oat/grain based foods

Surahs- 6 v99, 16 v11, 16 v67-69, 36 v29, 55 v11-12, 78 v15, 80 v 27-9, 80 v31, 95 v1, Milk-Surah 16 v67, Water-Surah 16 v10

Sunnah - Prophet SAW ate mainly dates, milk, lamb and oats during Ramadan

Ibn Abbas RA narrated that the Prophet SAW said ‘When one of you drinks milk he should say O Allah grant us blessing in this milk and provide more milk for us for indeed there is nothing which can take the place of both food and drink except milk’ Abu Dawud

Use analogy of a baby who survives on milk for most of its early years as milk alone provides enough energy for food and drink

Summary

Medical and dietary benefits of Ramadan are secondary

Numerous medical benefits have been reported but also has some risks too

Foods mentioned in Quran and Sunnah during Ramadan are very similar to what modern dieticians have advised

Having an impact on modern day Western lifestyle i.e 5:2 diet

References

The Noble Quran-Darussalam

The Meaning of Holy Quran-Abdullah Yusuf Ali

Fasting in Ramadan-Sheikh Abdul Kareem Awad, ISOC Liverpool University and Liverpool JMU

Muslim Aid Ramadan Pocket Guide 2013

Ramadan Health and Spirituality Guide, Communities in Action, DOH, www.communitiesinaction.org

Caring for Muslim Patients, A Sheikh and AR Gatrad, Foreword by Sir Alexander Macara, Radcliffe

http://www.bbc.co.uk/news/health-19112549