A Non-Muslim's Approach to Ramadan

As a respectful start to this article, please know that I will simply be discussing how I suggest conducting the fasting aspect of Ramadan to enhance the resetting of your physiology. I will make references to what I understand from almost 20 years of dealing with my Muslim patients both in South Africa and the Middle East; however, I will not make any assumptions or judgements on any of the religious or spiritual practices. This is not my place and certainly not the purpose of the article.

Secondly this is not an article of intermittent fasting although I find it humorous that intermittent fasting has become a massive craze in the last few decades and yet religious fasting has transpired for millennia. The purpose of the article is to suggest an important way of resetting your physiology such that your metabolism and all that is related to it are regulated and functioning more effectively post-Ramadan. This would look like:

1) Better energy
2) Less fatigue
3) Better weight management
4) Improved digestive function
5) Less chronic pain and inflammation
6) Better immune system

To start off let us understand that the body is balanced on a precarious line between acidity and alkalinity. Acidity makes the stomach work more effectively but not your blood or joints. Each system of the body has its own pH that it optimally works within, change this one way or another and you create dysfunction and overtime damage.

“Why am I interested in this?”

• Patients consult with me with chronic arthritic symptoms and the effect of acidity and inflammation in the muscular-skeletal system. Affecting their acidity and ultimately their inflammation radically changes their quality of life.
   
• Generally, I am interested in the overall health and wellbeing of my patients and if I can tweak lifestyle mechanisms slightly for great effect, all the better.

At this point, please email me – doctravis@aspirehappyness.co.za (or google) for an alkalinity and acidity food chart that will help you to know what to be preparing for Ramadan and to ensure you have the right recipes in place.

Acidity and subsequent inflammation in the body can be resulting of excessive consumption of (not an exorbitant list):

• Dairy products
• Sugar and sugar derivatives
• Acidity foods (as per the food chart)
• Processed foods • Condiments and spices
• Refined foods (usually starches)
• Coffee
• Salt
• Stress
• Smoking
• Lack of sleep

My advice is structured in 4 parts:

IFTAR
I will stick with the traditional approach of dates and water. Dates are a complex sugar and has a good alkalinity range (especially when raw). They will help to stabilize the blood sugar levels and prep the digestive system for food. Combining this with cool water to start the rehydration process is a great way to start. Water seeped in lemon or coriander will also help prep the digestive system.

I would include protein in this mix because it will help the body not go into straight storage mode when you introduce more food and especially the traditional sweets and deserts that are often included as a part of the socializing and family gatherings.

This above would be the first meal for at least 45 minutes post iftar and would include time taken for Maghrib. Thereafter the suggestion of variety of alkaline foods (raw or minimally cooked) to stimulate the digestive system and prep the rest of the body for recuperation post fasting. It is suggested small meals frequently in cycles of 30 to 45 minutes to replenish and not overeat. However, if you are consuming bigger meals push the cycle between meals to one and a half hours.

If there are items for enjoyment to be consumed add them in only after the first two rounds of small meals once your digestive system is satisfied.

For many Muslims, rice and bread are staples on the table and I would push for more fibrous versions like brown rice, rye, spelt and quinoa versions (Cauliflower rice is a new trend, perhaps try this!) because they have less of a negative impact on digestive speed and eventually metabolism.

In the middle east, the eating and festivities generally occurs throughout the night and therefore I would suggest making a complete shift of day and night in all your routines including sleep and work to help your circadian rhythms cope.

SUHOOR
For similar reasons as to above I would always include protein and water as the last substances consumed before sunrise to maintain the body in a fairly consistent level of energy throughout the day and ensure you have the items required for building and repair (a main function of the metabolism). Especially if you have consumed enjoyment items such as sweets and desserts, always finish off with a protein to level out blood sugar levels.

Maintaining the cycles of 30 to 45 minutes between meals especially small alkaline foods before the fast commences is a great way of stabilizing the physiology.

I know for many people eating early in the morning is difficulty and therefore I would suggest a vegan or vegetarian protein shake instead. There are a variety of options available; look at www.thewellnessbrothers.com for great products.

HYDRATION
Avoiding coffee, fruit juices and sodas is super important to ensure you can maintain cellular hydration through the fasting hours. Frequent sipping overnight on water with electrolytes is seriously advised. Your goal is to ensure that your urinations throughout the day are clear, no smell and smooth texture passing – that would take a lot of water! For electrolytes replenishment, coconut water and Rehydrate (or similar) are good however can be acidic in nature. A simple way is alkaline fruit seeped in water.

EXERCISE
Exercise is wonderful to ensure good circulation and processing of the digestive system through elimination, if done correctly. If you have been very active prior to Ramadan, then maintaining that level might not be difficult for you. However, it is advised to manage your heart rate to the 70% range. If it goes above this, stop and rest using structured breathing techniques.