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Fasting has been practiced worldwide since ancient times for cultural, health, religious, and even political reasons. Followers of Islam fast during the entire month of Ramadan, abstaining from all edibles in the daytime.
During Ramadan, Muslims eat a meal called ‘Suhoor’ just before sunrise, and break their fast with another meal called ‘Iftar’ straight after sunset. No food or drink is taken from sunrise to sunset – which can be hard on the body.
These changed eating habits and lack of fluids during the day may cause some people to experience dehydration, hunger, cravings, constipation, headaches, tiredness, and lack of focus. On the other hand, scientific evidence is emerging that points to various health benefits associated with fasting.
This article will discuss the health benefits of fasting during Ramadan and then elaborate on appropriate supplements for those who need support while fasting.
Fasting appears torejuvenate the immune system. University of Southern California researchers found that prolonged fasting cycles protect against immune system damage, and induce immune system regeneration. This finding has major implications for:
Cancer patients who receive chemotherapy, which destroys the immune system.
Older people with weaker immune systems, making them more susceptible to disease.
People who suffer from immune system deficiencies, including autoimmunity disorders.
Results from LORANS (London Ramadan Study) and a meta‐analysis showed that fasting during Ramadanreduces blood pressure, leading to improved cardiovascular health.
Research has found that Ramadan fasting canimprove cholesterol levels by lowering bad cholesterol (LDL) and triglycerides. It also increases good cholesterol (HDL) which helps keep the heart healthy. These changes in lipid profiles may reduce the risk of diseases such as diabetes and atherosclerosis.
As with other diets, many lose weight during Ramadan due to the change in eating patterns and reduced calorie intake but the weight is mostly regained during the months following Ramadan.
Ramadan can be hard on the body. Here is a list of supplements to take this Ramadan to help you deal with issues like dehydration, constipation, food cravings, and exhaustion associated with periods of limited calorie intake.
Fiber supplements can be helpful during Ramadan for two reasons:Combatting hunger and helping with constipation.
Hunger is a natural consequence of not eating for hours. The good news is that hunger tends to subside as the fast continues. A 2020 study, on people fasting for 4 – 21 days, found that hunger was mainly experiencedin the first days of the fast.
In the meantime, you can make things easier for yourself by eating foods high in fiber when breaking your fast. The body breaks down fiber-containing food such that it stays in the digestive tract longer — slowing digestion and making you feel full for longer.
Research shows that fiber reduces the amount of food eaten byreleasing gut hormones that make you feel full faster, so you stop eating.
Some people may experience constipation when fasting for several days. Dietary fiber may help to relieve the pain and discomfort of constipation by bulking and softening the stool.
In contrast, a hard stool that lacks fiber is hard to relieve and can prolong constipation.
If you take a fiber supplement during Ramadan, you'll feel less hungry and your stomach will go regularly. We recommend anorganic greens fiber supplement which is a third-party verified fiber powder containing probiotics, and digestive enzymes. The product is formulated to promote regular bowel movements, healthy digestion, and the elimination of toxins.
Taking protein supplements during Ramadan can make the fast more bearable by combatting hunger. Protein is also needed for general health and muscle maintenance.
Protein is one of the three macronutrients; fats and carbohydrates are the other two. Protein is a key building block of the body and is necessary for cell, organ, and tissue health.
If you are on a fasting regime, it's common to feel hungry. Eating more protein may help reduce hunger pangs because protein affects thehormones that control hunger, suppressing appetite and making you feel full.
Foods high in protein include beef, mutton poultry, fish, eggs, and milk. Plant proteins come from foods like beans, legumes, nuts, and seeds.
Some people may struggle to eat enough protein during Ramadan. This can be a problem because too little protein can weaken the immune system, affecting skin and hair health.
People might start losing muscle mass if they don't eat enough protein. Especially athletes doing strength training should focus on their protein intake during Ramadan to maintain muscle mass.
Protein supplements can boost protein intake. This plant-based, vanilla-flavoredprotein powder contains all the essential amino acids that help to build and repair new muscle. Incorporating protein powder into your diet during Ramadan can ensure you meet your daily protein needs, staving off hunger pangs and maintaining muscle mass.
Dehydration is a risk during Ramadan. People who don't consume enough food and water can become dehydrated and lose important electrolytes. Electrolytes are minerals that dissolve in bodily fluids. These carry an electrical charge that helps regulate body functions like hydration.
Examples of electrolytes are sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate. We lose electrolytes every day through sweat and urine. So, we must replace these daily through eating and drinking.
Those who work outdoors in the sun are especially vulnerable to dehydration because heat increases sweat.
The best way to avoid dehydration is to drink enough fluids, especially water. Fruits and vegetables also contain water. Aside from these, you can also consider ‘electrolyte water’ which is formulated to rehydrate you and replenish essential minerals to support bodily functions. Strictly speaking, this would only be necessary if you sweat a lot while working or exercising.
When you buy electrolyte water, check the ingredients – some have a lot of added sugar and flavorings, and not much else of value for someone who is fasting.
It is common for people to feel exhausted during Ramadan. When the body doesn't get enough glucose from food and drink it can cause low blood sugar levels, which can lead to tiredness. Fasting can also make it difficult for people to sleep, causing sleepiness during the day.
Fasting can impact nutrient absorption, potentially leading to deficiencies. You can take a multivitamin to meet your nutritional needs. Ensure it contains vitamin D especially if you won't be spending much time outside.
Choose a high-quality multivitamin that contains the daily requirement for vitamins, minerals, and amino acids, to reduce fatigue, maintain muscle function, and support a healthy immune system.
During Ramadan, the change in meal times and the wrong food choices can upset your digestive system – often causing acid reflux, abdominal discomfort, nausea, heartburn, and bloating. These symptoms result from eating fried or spicy foods, lying down directly after eating and drinking carbonated beverages.
Taking probiotics can improve digestion as these help break down food more efficiently – reducing bloating, gas, and indigestion. Taking probiotics is a good alternative to probiotic-rich foods like plain yogurt, sauerkraut, kimchi, and drinks like kombucha and kefir, if you don't wanna eat these foods.
People with digestive conditions like IBS or IBD must consult their doctor before taking probiotics because probiotic products differ and you should choose one that works best with your condition.
You’d think fasting for a month is bad for your health but scientists have found the health benefits of month-longfluid-restricting fasts. Studies have also found positive metabolic changes, such as lower blood sugar, improved cholesterol levels, and reduced body weight.
Researchers remark that people definitely dehydrate at this time. So, supplements like fiber, protein, electrolyte fluids, multivitamins, and probiotics are great additions to recover from any fasting side effects.