Ramadan also spelled Ramazan, Ramzan, Ramadhan or Ramathan) is the ninth month of the Islamic calendar,observed by Muslims worldwide as a month of fasting (sawm), prayer, reflection, and community. A commemoration of Muhammad's first revelation, the annual observance of Ramadan is regarded as one of the Five Pillars of Islam] and lasts twenty-nine to thirty days, from one sighting of the crescent moon to the next.
Fasting from dawn to sunset is fard (obligatory) for all adult Muslims who are not acutely or chronically ill, travelling, elderly, breastfeeding, diabetic, or menstruating. The pre-dawn meal is referred to as suhur, and the nightly feast that breaks the fast is called iftar. Although fatwas have been issued declaring that Muslims who live in regions with a midnight sun or polar night should follow the timetable of Mecca, it is common practice to follow the timetable of the closest country in which night can be distinguished from day.
The spiritual rewards (thawab) of fasting are believed to be multiplied during Ramadan. Accordingly, during the hours of fasting Muslims refrain not only from food and drink, but also tobacco products, sexual relations, and sinful behavior, devoting themselves instead to salat (prayer) and study of the Quran.
Ramadan is the holiest month of islamic calendar. It is the month of fasting,which is a mental as well as physical exercise. Here are some guidelines for staying better during ramadan.
1. Drink ample amounts of water: Even if you don't feel thirsty, try drinking fluids multiple times during the night—thirst is an indication that your body is already dehydrated. Caffeinated beverages might dehydrate you, so choose fluids that don't contain caffeine. Breaking your fast with water during iftar (the evening meal after sunset) is not only customary, but it also guarantees that you obtain the optimum supply of hydration into your body before being distracted by food.
But, be careful and don't go overboard with drinking too much at one time. Trying to drink a few gallons all at once can dilute your body's electrolytes, inducing a potentially fatal condition called water intoxication. Therefore , water intake should be taken in small amounts but more frequently.
2 The spice of life is variety : Consume a variety of meals throughout the evening. Your body requires proper nutrition now more than ever to compensate for the stress of fasting. Whole grains, vegetables, fruits, lean protein, and healthy fat (fat derived from plants, such as olive oil and nuts) are all essential for providing your body with the nutrition it requires.
3. Portion size is critical : It takes around 20 minutes for the body to recognise that it has eaten enough to eat. As a result, don't overeat at iftar. Eating deliberately and listening for when your hunger is fulfilled puts less strain on your body and provides more energy than eating large amounts at once.
4. Keep moving: Though fasting can be physically exhausting, try not to be completely sedentary. If you typically work out during the morning, see how your body feels if you switch exercise to the evening after breaking your fast. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated. Think small—short easy walks (to classes or doing errands) or a few stretches can go a long way in keeping your energy up during the day.
5. A few secrets to a successful sehri (pre-sunrise meal): Together, the components of a balanced meal help your blood sugar remain most stable, which gives you good energy. Some of the elements to include in your sehri:
Whole grains—sources include whole grain cereal, whole grain bread, brown rice, and oatmeal.
Fresh fruits and vegetables—check out the produce section for dozens of ideas!
Protein—sources include milk, yoghurt, eggs, nuts.
Healthy fat—sources are nuts and olives.
Try these easy combinations in addition to drinking water during sehri:
Oatmeal made with low-fat milk and topped with fruit and nuts.
A bowl of whole-grain cereal and low-fat milk, topped with fruit and nuts.
A piece of whole-grain toast, a boiled egg, and a piece of fruit.
A peanut butter sandwich on whole grain bread and a glass of low-fat milk.
A banana or apple with peanut butter and a glass of low-fat milk.
A bowl of vegetable soup, a piece of whole grain toast, and a glass of low-fat milk.
Whole-wheat couscous salad with mixed vegetables, olive oil, and canned tuna.
6. Figure out what works best for you: Depending on your sleeping cycle, you may want to experiment with how frequently and when you eat in order to maintain your energy levels. That takes me to a (maybe apparent) point...
7. Pay attention to how your body feels: Every person is unique, and different ways of eating may suit them best. If these ideas don't help you with fasting, speak with a nutritionist or other healthcare specialist for additional specific advice depending on your situation*.
Finally, but not least...
8. Celebrate! This is the most joyous month of the year! Enjoy meals with others, exercise goodwill, and be patient with your body and with others.
Charity doesn’t always have to be physical or monetary. It can also be giving someone a helping hand or something even as simple as a smile. Every kind act performed during Ramadan is considered a sign of sincere faith and serves as a great way to gain Allah’s blessings. For those who aren’t in a position to donate clothes, food, or money, simple voluntary acts of kindness are highly beneficial as well.
If one manages to do any good deeds like making a Ramadan donation in the form of food, groceries, clothes, money, or even just simple, selfless, kind actions, they will be significantly rewarded and blessed by Allah. While the rewards of making a Ramadan donation are multiplied, good deeds done throughout the year also fetch Allah’s blessings. Muslims should not just limit their generosity and charitable acts to the holy month of Ramadan but also be kind and compassionate all year around. The concept of donation in Islam is the main aim of creating universal brotherhood and to understand the pain and sufferings of others. Also, it promotes oneness. This concept of fasting is scientifically proven to be beneficial to a larger extent.
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