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A Guide to Healthy Fasting for Ramadan

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A Guide to Healthy Fasting for Ramadan e h guid ealt n h ada am a guide to healthy fasting Supported by the 11685 Ramadan Report 4th.indd 1 7/9/07 21:00:32 FASTING is complete abstinence from food and drink between dawn and dusk. All those who are ill or frail, pregnant or menstruating women, breastfeeding mothers and travellers are exempted. They are required to make up the Contents number of days missed at a later date or give a fixed sum to charity. Page 3 Foreword Page 4 Acknowledgements and useful contacts Page 5 Introduction Page 6 The physiological changes that occur during a fast Page 8 Foods that benefit and foods that harm Page 12 Spirituality and food Page 14 What could you gain from fasting? Page 16 Potential health complications and possible remedies Page 20 Frequently asked questions Page 24 Key points in translation Page 28 Tips for healthcare professionals 2 11685 Ramadan Report 4th.indd 2 7/9/07 21:00:34 3 Foreword I am very pleased to support the development of the Ramadan health guide, which has been independently produced by Communities in Action in order to provide information and advice on maximising health gain during the Muslim fast. We hope it will also prove useful to others fasting for religious or spiritual reasons. The Department of Health is committed to responding to the needs and preferences of all sections of our diverse population, and this guide is one of a range of activities we have supported in order to promote public health among all sections of the population. There is considerable evidence to suggest that large sections within Muslim communities experience significant health inequalities, although this is not uniform across all Muslim communities or all aspects of health. In particular, Pakistani and Bangladeshi communities tend to suffer poorer health than the general population. We hope that this guide, alongside the Department’s targeted campaigns, such as our Asian Tobacco Helpline, will help to address these inequalities. As part of our commitment to creating a patient-led NHS, the Department of Health and the NHS will continue to work in partnership with community-based organisations to meet the needs of all communities, including faith communities, and to promote better health for all. Surinder Sharma National Director, Equality and Human Rights Department of Health 11685 Ramadan Report 4th.indd 3 7/9/07 21:00:41 Acknowledgements Useful contacts Communities in Action would like to thank the following individuals for their British Heart Foundation contribution to this publication: 14 Fitzhardinge Street London W1H 6DH Edited and compiled by: 020 7935 0185 Ajmal Masroor, Director, Communities in Action www.bhf.org.uk Diabetes UK Central Office Authors: Dr Razeen Mahroof, BM, MRCP(UK), FRCA, Anaesthetist, Oxford Macleod House Dr Rizwan Syed, BM, DRCLG, General Practitioner, Birmingham 10 Parkway Dr Ahmed El-Sharkawy, BM, MRCP(UK), Specialist Registrar in London NW1 7AA Gastroenterology tel: 020 7424 1000 Tehseen Hasan, BSc(Hons), State Registered Dietitian, Birmingham fax: 020 7424 1001 Sahra Ahmed, MPharm, Pharmacist, Manchester email: [email protected] Dr Fuad Hussain www.diabetes.org.uk Revised: Dr Naveed Ahmed NHS Asian Tobacco Helpline Dr Amar Ahmed For free and confidential advice on how to stop smoking or chewing tobacco: Research: Henrietta Szovati, Communities in Action Bengali 0800 00 22 44 Dr Shahnaz Ahmad, DRCOG, MRCGP Urdu 0800 00 22 88 Dr Amar Ahmed, MBBS, DCH, DRCOG, MRCGP Punjabi 0800 00 22 77 Turkish 0800 00 22 99 Dr N Ahmad, MRCS, MSc, BSc(Hons), DO-HNS, Specialist Gujarati 0800 00 22 55 Registrar in ENT Surgery Arabic 0800 169 1300 Advisors: Dr Fatima Husain, MBBS, MRCGP, MRCOG, DIPM, Consultant NHS Smoking Helpline Obstetrician and Gynaecologist 0800 169 0169 Dr Usama Hasan, www.gosmokefree.co.uk Imam and Lecturer The Muslim Council of Britain PO Box 57330 Layout and design: London E1 2WJ Nafe Anam tel: 0845 26 26 786 fax: 020 7247 7079 4 email: [email protected] www.mcb.org.uk 11685 Ramadan Report 4th.indd 4 7/9/07 21:00:43 5 Introduction Health is the key to happiness, and what we consume The month of Ramadan is a great opportunity to focus on directly affects our health. Islam encourages Muslims to bringing back a balanced and healthy lifestyle in your life. ensure that they are mindful of their health. The blessed Through fasting you begin to learn how to manage your Prophet said: “Take advantage of the good health before eating habits, how to improve self-control and discipline. illnesses afflict you”. He also encouraged Muslims to try This month requires you to give the stomach a break, and their best to take up a healthy living lifestyle that includes by doing so you are able to break down and expel the a balanced diet, regular mental and physical exercise and accumulated toxins from your body. a balance between material and spiritual needs. This booklet is aimed at helping you understand the The Health Survey for England 2004 (Department of health issues related to fasting, so that you are able to Health, 2005) has shown poor health and lifestyle choices make more informed choices, minimise complications of the Asian community in general and Muslim community and maximise the benefit of your fast. The booklet will: in particular. Compared with the 24% of men in the guide you through physiological changes that occur general population who smoked cigarettes, higher levels when you are fasting; give examples of beneficial and of cigarette smoking were reported by Bangladeshi men harmful foods during fasting; discuss potential medical (40%). South Asian men and women had the highest problems and remedies; suggest a diet plan; and respond rates of diabetes. Pakistanis and Bangladeshis were up to the most frequently asked questions about fasting in to five times more likely than the general population to general and medical issues in particular. The booklet also have diabetes, and Indian men and women were up to contains a section for doctors and medical professionals, three times as likely. Some 33% of Pakistani men and to enable them to provide more informed services. women eat the recommended five or more portions of fruit and vegetables a day, The booklet has been put together by medical experts, compared with 28% of Islamic scholars and researchers, who have stayed within Bangladeshi men the spirit of Islam, while ensuring the medical advice and and women. suggestions are scientific and culturally sensitive. 11685 Ramadan Report 4th.indd 5 7/9/07 21:00:45 The physiological changes that occur during a fast For many people, the key question regarding fasting is As the Ramadan fast only extends from dawn till dusk, whether it is good or bad for your health. The answer to there is ample opportunity to replenish energy stores at this requires a quick overview of what happens inside the pre-dawn and dusk meals. This provides a progressive, body during fasting: the physiology of fasting. gentle transition from using glucose to fat as the main source of energy, and prevents the breakdown of muscle The changes that occur in the body in response to fasting for protein. The use of fat for energy aids weight loss, depend on the length of the continuous fast. Technically preserving the muscles, and in the long run reduces the body enters into a fasting state eight hours or so after your cholesterol levels. In addition, weight loss results in the last meal, when the gut finishes absorption of nutrients better control of diabetes and reduces blood pressure. from the food. In the normal state, body glucose, which is A detoxification process also seems to occur, as any stored in the liver and muscles, is the body’s main source toxins stored in the body’s fat are dissolved and removed of energy. During a fast, this store of glucose is used up from the body. After a few days of the fast, higher levels first to provide energy. Later in the fast, once the stores of certain hormones appear in the blood (endorphins), of glucose run out, fat becomes the next store source of resulting in a better level of alertness and an overall energy for the body. Small quantities of glucose are also feeling of general mental well-being. ‘manufactured’ through other mechanisms in the liver. Balanced food and fluid intake is important between Only with a prolonged fast of many days to weeks does fasts. The kidney is very efficient at maintaining the the body eventually turn to protein for energy. This is body’s water and salts, such as sodium and potassium. the technical description of what is commonly known as However, these can be lost through sweating. To prevent ‘starvation’, and it is clearly unhealthy. It involves protein muscle breakdown, meals must contain adequate levels being released from the breakdown of muscle, which of ‘energy food’, such as carbohydrates and some fat. is why people who starve look emaciated and become Hence, a balanced diet with adequate quantities of very weak. nutrients, salts and water is vital. 6 11685 Ramadan Report 4th.indd 6 7/9/07 21:00:46 7 No changes known to occur during fasting No changes The body’s main controller known to occur of energy reserves. During during fasting fasting, the liver releases sugar by breaking down stores in the organ Acid production by the stomach is reduced during fasting Concentrates bile during the fast in readiness for the Normally produces insulin. next meal During fasting, insulin production is shut down and hormones that tell the liver and muscles to release sugar stores are produced.
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