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It's that beautiful time of year again with the start of Ramadan just around the corner. Households everywhere are preparing, stocking up on seasonal favorites, decorating with crescent-shaped twinkling lights, and preparing for a holy month of fasting, prayer, and reflection. For many, Muslims and non-Muslims alike, Ramadan is a reminder to reset both body and mind to achieve a sense of internal peace.

In Ramadan, Muslims fast from sunrise to sunset, abstaining from both food and drink. They are also encouraged to 'fast' from impure thoughts, engage in good deeds and charitable activities, and refrain from self-indulgence. All these activities offer a wealth of health benefits for both body and mind.

Fasting is an opportunity to help the body burn stored fat for energy. When we fast, insulin levels are lowered, leading to an increase in fat being burned. It also offers an opportunity for those with type 2 diabetes to improve blood glucose, lipid profiles, blood pressure, BMI, and even sleep disorders.¹ For those with obesity, fasting during Ramadan is associated with improved lipid markers.² It's not just the body that benefits during Ramadan—brain health gets a boost, too. Studies have found that fasting during Ramadan enhances the effects of Brain-Derived Neurotrophic Factor (BDNF), a protein that helps improve cognition and memory.³ Moreover, studies have shown a decrease in anxiety, depression, and stress levels throughout Ramadan, as well as an improvement in both Depression Anxiety Stress Scale (DASS) and Mini Mental State Examination (MMSE).⁴ These are likely to be related to typical practices that increase prayer time and reflection throughout the month.

For patients with cardiovascular disease, studies have found that Ramadan is associated with a decrease in resting heart rate and blood pressure, improvements in left ventricular function, improvements in post exercise recovery of resting heart rate and blood pressure, and a decrease in body fat percentage.⁵ These findings are likely due to the cessation of smoking during daytime hours in Ramadan in combination with fasting.

So, is Ramadan an opportunity to lose weight? Well, that depends. There have been mixed studies that found a possibility for moderate weight loss of around 1-3 kg only, although waist circumference may decrease more significantly.⁶ Because of the variability in the way that people eat during Ramadan, it is difficult to quantify just how much weight you could lose. Many traditional foods eaten during the holy month are high in fats and sugars, effectively counteracting the potential benefits for weight loss. Add to that a tendency to reduce physical activity during the month, and you end up more likely to gain weight rather than lose it. Bottom line—what happens with your weight depends on how you eat and move throughout the month, just like any other day.

You don't have to forgo your favorite cultural foods to have a healthy Ramadan. Follow these tips to satisfy both your traditional wants and your health needs:

Break your Fast with Dates

• Dates travel to your liver faster than other foods, allowing them to convert their nutrients and distribute them throughout the body quickly.
• Dates are a good source of fiber, which helps control blood sugar levels, lowers cholesterol levels, and improves the digestive system.
• Dates have a high concentration of copper, which increases your body's ability to absorb iron. That means if you are deficient in copper, you may also not be getting enough iron, which translates to lower energy levels throughout the day.
• Keep your portion size to three dates to help control your sugar intake.

Have a Balanced Meal at Iftar

• Aim for a balanced diet consisting of whole grains, lean meats, fruit, vegetables, and low-fat dairy.
• Choose to air-fry typical traditional foods such as sambosa rather than deep frying them.
• Do not overindulge in sweets and fried foods in the evening.
• Drink 1.5-2 L fluids in the evening hours. While this may seem difficult given limited time, aim to consume one cup per hour to avoid bloating. Choose water or laban over high-sugar juices.

Choose a Filling Suhoor

• Incorporate whole grains at suhoor to increase fiber intake, which will lead to slow energy release throughout the day.
• Avoid dehydrating drinks such as caffeinated sodas as these act as diuretics, increasing fluid loss throughout the day.
• Prioritize protein and fiber to help keep you feeling full for longer to support your fast.

As we prepare for our fast, let us focus on prayer, gratitude, and fueling our bodies in a healthy and balanced manner. Have a blessed Ramadan. 

Senior Instructor of Clinical Nutrition
College of Health Sciences.