Transform Your Ramadan with This Essential Guide for First-Time Fasters

Nur Adila Samingan, a dietitian at IMU Nutrition and Dietetics Department, explains how to fast with purpose this Ramadan and discusses the practical aspects of fasting without compromising your health.

WORDS LIM TECK CHOON

FEATURED EXPERT NUR ADILA SAMINGAN Dietitian Nutrition and Dietetics Department IMU University

While the purpose of fasting during Ramadan is to practice self-discipline, dietitian Nur Adila Samingan reveals that there are practical aspects to consider as well.

WHAT HAPPENS TO THE BODY WHEN WE FAST?

“Quite simply,” Nur Adila tells us, “our bodies convert food into energy and any excess is converted into glycogen, which is then stored.”

• This process is regulated by insulin, a hormone produced by the body.
• The more we eat, more insulin is produced, and the more energy is stored in the body.

However, when a person fasts:

• The body will first use energy from the last meal consumed, before turning to stored glycogen.
• As the day wears on, the body will break down stored protein and fats for energy.
• The body increases production of human growth hormone to reduce muscle loss.
• The body also reduces the production of oxidative stress and increases antioxidant enzyme activity, hence, reducing the inflammation process, which in turn is associated with a longer, healthier lifespan.

In spite of all this, the reality of fasting from both food and water from sunup to sundown can be challenging, especially for young people and new converts to Islam who are fasting for the first time.

FASTING WITH PURPOSE

“It is an obligation for adult Muslims to fast during Ramadan; for children, this begins when they reach puberty,” explains Nur Adila.

She adds: “Even for those who have been fasting for many years, the first few days will be a period of adjustment as the body adapts to the different eating schedule.”

PREPARING FOR THE FIRST FAST

Nur Adila assures those that would be fasting for the first time that their bodies will adapt quickly.

“It’s just like how a first workout causes sore muscles before you get stronger,” she says.

Fasting Should Not Cause Harm

The following groups of people are exempted from fasting:

• Women who are menstruating
• Pregnant or lactating women
• Those who are chronically ill or elderly.

Acts of charity may be performed as a substitute.

However, should they still choose to fast this Ramadan, Nur Adila advises them to consult their doctor first.

She says: “Those with diabetes, for example, should discuss with their doctors how to manage their medication and food intake to prevent blood sugar levels from getting too high or too low.”

Advice for Parents of Children Fasting for the First Time

To help children ease into the experience, Nur Adila recommends that parents introduce fasting gradually, before they come of age.

• Encourage their children to fast for half a day, or to fast from food while permitting water.
• Be sure to celebrate their achievements, to keep them motivated.

Advice for New Converts

• Nur Adila points out that it is important to remember that fasting during Ramadan involves more than abstaining from food and water.
• It also includes self-discipline against indulgent behaviour.
• Collectively, these efforts are intended to strengthen one’s spiritual relationship with God.
• “One can try to fast during Rajab and Shaaban, prior to Ramadan, as a way to practice self-discipline,” she says.

GENERAL SENSIBLE TIPS FOR FASTING

Good Food Options for Sahur

• Foods that are high in fibre and complex carbohydrates such as basmati rice, whole wheat cereals, and overnight oats.
• Foods rich in healthy fats such as nuts, seeds, and good oils.
• Protein such as eggs, lean meat, lentils, legumes, milk and yoghurt.
• Vegetables and fruits with high water content such as watermelon, cucumber, and pineapple.

“Foods like these, especially high-fibre and protein-rich foods, take longer to digest and hence let you feel full for a longer time; this provides sustained energy while fruits help with hydration,” explained Nur Adila.

Avoid These Whenever Possible

• Caffeinated drinks like tea and coffee, which can contribute to dehydration.
• Foods that are high in sodium, as these would make one more thirsty.
• Sugary foods, which cause a sudden spike in blood sugar followed by a low-energy slump.

Start Small

• Start with simple foods that are easy for the body to digest.
• Good options include plain water, dates, bubur lambuk, and light foods such as jelly, pudding, and fruits. These foods also provide hydration.

IN CONCLUSION

• Nur Adila advocates for a well-rounded meal featuring adequate portions of protein, cereals, fruits, vegetables, and healthy fats to nourish the body with essential nutrients.
• Through mindful dietary decisions this Ramadan, individuals can enhance their fasting experience, embracing its benefits and blessings more fully.