Ramadan Kareem: 4 Ways To End Your Fast And Improve Health

It is Ramadan and a moment of prayer and re-commitment to the things of God.

This Ramadan is coming at a time that many nations of the world are observing a lockdown as a result of coronavirus.

However, one good thing about it is that it will afford people time to pray for Nigeria and other nations.

It is also a time that your system (inner organs) becomes tender and fragile and must not be burdened with some kind of food, as you break your fast each day.

Staying healthy after a fasting period helps increase faith and one thing you should keep in focus is maintaining your health during the whole period of Ramadan. For if you come down with illness after a fast, ‘watin’ you gain?

Setting a period aside to fast yearly is something all religions support and it is for two major reasons.

Help The Spirit

Fasting helps the spirit of everyone engaging in it stay strong and reap the things of the spirit.

Also, it helps the body refresh and remove every deposited undigested food (toxin) in the system.

It is, therefore, right to say that fasting has spiritual and health benefits.

However, one is constant any time anyone fasts and that is the health benefit which involves the detoxification and refreshing of the body system, especially when the right food, fruits and vegetables are taken after or during the fast.

That of the spiritual requires that there must be a devotion to prayer and studying the scriptures (Quran) in the case of someone observing the Ramadan. Except this is done, there will be no much spiritual benefit recorded after the fast.

Healthy Recommended Ways To Break Your Fast

Fasting is great, but there is a healthy recommended way of breaking a fast that helps the body stay healthy and then there is another way that could trigger some health issues. You do not want that.

During a fast, the body draws from deposit of foods in the body that had not been properly digested and this is why it is possible for an individual to fast for 40 days without having health issues.

But, as the body draws from the deposits, it makes the stomach lining and intestines free and this is why breaking your fast each day requires that you do not burden the system with food that is heavy and usually not easy to digest.

As you go into days of the Ramadan or any other kind of fast you are observing, your system becomes more and more tender and that leaves it very fragile to handle some kind of foods.

Here are the things you should consider while breaking your fast to help you stay strong all through the period and they are recommendations of experts.

1. Reduce Intake Of Fatty Foods

The World Health organisation (WHO) has recommended that you reduce the intake of fatty, deep-fried, processed, spicy or salty food as these will increase thirst during the fasting period (1).

It further recommended that you divide meals in three parts- Iftar, light evening meal and Seheri.

2. Improve Hydration

Having enough water in your system is one thing to do at a time of fasting. Drink plenty of water and eat hydrating foods, WHO says.

After a fast you can eat  cucumber, watermelon to also increase the amount of water in your body.

We know it will be hard to suddenly cultivate the habit of drinking water often which you do not do before. Adding fruits to your diet now is a great option.

3. Eat Fruits And Avoid Fruit Juices.

At Ramadan, it is great to make fruits that is not so acidic your friend.

Pear, apple, plum, grape, soursop and some other great fruits that will boost your immune system to help your body heal of any disease are highly recommended at this time.

According to WHO, Dates are great fruits to have at the end of a fast to help keep headache that could come as a result of dehydration away.

4. Eat Vegetables

This is a great time to eat vegetables like Broccoli which is – rich in vitamins K and C. It is also a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal

Purple cabbage – It contains vitamin C and vitamin K. Has high concentration of anthocyanin polyphenols (strong dietary antioxidants, possessing anti-inflammatory properties).

Beetroot – Helps brain health and may have some anti-cancer properties. May also help you lose weight.

Radish – This provides your body with vitamin C and is an antioxidant that helps battle free radicals in the body. It  also helps prevent cell damage caused by aging, an unhealthy lifestyle, and environmental toxins.

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Butternut squash – A good source of vitamin E, thiamin, niacin, vitamin B-6,folate, pantothenic acid, and manganese. It also provides more potassium to your body than banana.

These are great veggies that you should get at a period like this to help your body stay strong and refreshed while you observe the Ramadan.

Other specific recommendation by WHO for a healthy diet include: eating more fruit, vegetables, beans, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids.

Ramadan Kareem.