Last week, I discussed the latest scientific research on fasting and its effects on the body, brain, and health in general. Fasting was found to have multiple benefits such as promoting fat loss; detoxifying the organs and systems; eliminating toxins; causing the body to heal itself; repairing damaged cells and organs; generating new white blood cells; balancing hormones; producing Human Growth Hormone (HGH) and an anti-aging hormone; relieving and energizing the digestive system; boosting the immune system; enhancing insulin sensitivity; reducing blood sugar count; breaking up plaque build-up in the arteries; enhancing the memory and mental activity; intensifying spirituality; and revitalizing energy. Such positive body responses invariably lead to healthier body systems and brain functions, which eventually result in good health, energy, and longevity. Detoxification through fasting gets rid of cumulative body fat and concealed toxic residue (synthetic chemicals, heavy metals) that can trigger autoimmune disorders (rheumatoid arthritis, lupus, fibromyalgia) or lead to cancer. Fasting has yet more benefits than improving mental and physical fitness. The lack of eating sheds the excess fat and toxin, relieves the intestinal tract, cleanses the brain, and clears the mind, intensifying spirituality and concentration for the long night prayers of taraweeh and qiyam. Worships when done with awareness and conviction clarify the spirit and improve the temperament; strengthen the character; increase endurance; temper anger; and teach humility, and other virtues like righteousness, altruism, and ethics. Such characteristics should make us better people, not only during the Holy Month of Ramadan, but all the time. Today, I will discuss what to eat and drink after breaking the fast, iftar until sahoor, abstinence before morning prayers. The health threat in our styles of Ramadan fasting does not come from food and water deprivation for fourteen or fifteen hours, but more from overconsumption and low quality food. We tend to rush and wolf down whatever is in sight, as if we have been starved for weeks. And look what foods and beverages we eat: fries, syrupy desserts, starches, creams, trans fats, and sugar-laden beverages, the most harmful foods possible. Can you imagine the shock our systems get when fatty, sugary, and fried foods enter the digestive tract and race to our bloodstream, body, and brains? Blood glucose spikes, triggering the pancreas to release insulin to break down the pervading sugar. Once sugar enters the body, energy kicks in, but when insulin breaks it down rapidly energy goes flat, leaving the consumer depleted and fatigued. Nutrient-empty foods and overconsumption defeat the purpose of fasting by inflicting harm on the brain, body, health, and spirit. Prophet Muhammad (peace be upon him) warned against overindulgence and recommended breaking fast in a healthier manner: starting with dates (1, 3, or 5) and water. Dates are nourishing fruits rich in a plethora of nutrients like vitamins (A, Bs, C), minerals (iron, sodium, calcium, magnesium, potassium, copper, fluoride, manganese, boron, selenium), carbohydrates (glucose, fructose, sucrose), some proteins (important amino acids), very little good fats (omega fatty acids), prebiotics and fiber (pectin). The fruit is also rich in antioxidants, phytosterols (to control cholesterol), and protective phytochemicals (carotenoids, lutein, zeaxanthin, polyphenols, quercetin). Dates are a wholesome nutrition for the body, brain, and nervous system, especially against malnourishment and famine in children, adults, and the elderly. To benefit from their bioavailability, dates are best consumed alone, but in reasonable amounts. They should be eaten on an empty stomach or with other fruits, but never after a heavy meal. They increase weight and fat gain. Dates make a healthy snack for both children and adults when combined with raw or roasted nuts. The fruit has multiple medicinal effects on the organs and systems, but I will limit the article to fasting this time (read my article The Date The Superfruit from the Arabian Desert, published Aug. 8, 2010). Because dates are not available everywhere, fresh fruits make good and nourishing substitutes. They are replenishing and hydrating. Plenty of water is necessary after a long hot day of fasting. Water is essential for the body, its systems, and functions. The body consists of seventy percent water and the brain eighty percent. When the body fluids are reduced, the volume of blood is decreased and becomes less fluid to transport nutrients through the body, organs, cells, systems, heart, and brain. The urinary tract and kidneys require sufficient water; otherwise, infections and kidney failure occur. Mild dehydration can lead to acid reflux, constipation, and digestive problems. Dehydration is a dangerous condition. In order to practice fasting both hygienically and successfully, you require to eat good portions of lean and quality protein (meat, fish, poultry, eggs, legumes, nuts) and have non-starchy vegetables (leafy greens, cabbage family, carrots, tomatoes) and fruits in order to prevent deficiencies and weight gain. Lean protein should be emphasized to prevent muscle wasting. Quality fats are required for the brain, heart, and health like olive and nut oils, and fish oils (in supplements), avocadoes, and others. When nutrients are insufficient or calories are heavily restricted for too long, the body begins to waste and dysfunctions (thyroids) and imbalances (hormones) appear. It is important to cut down on pure sugar, refined carbohydrates (bread, pasta, rice), and fried foods. It is hard to resist temptation of the array of desserts on the modern iftar table. If you wish to eat fries or carbs, have them after the salad and proteins. Desserts in tiny portions should be left to the very end of the meal, but not to be eaten daily to avoid overindulgence and corpulence. Keep away from heavy snacks between iftar and sahoor as well as soda and sweetened beverages. Herbal infusions are digestive and detoxifying, but without sugar, sugar substitutes, or corn sugar. Green tea and a little Arabic coffee are good, but they are negative water; they make you lose lots of body fluids. Fruit juices are concentrated in sugar. Whole fruits are healthier to eat with a couple of nuts or a glass of yogurt drink with mint can be refreshing. Drink plenty of water in between meals. Fasting properly eliminates body fat, and cleanses and renews the systems, organs, brain, cells, and the blood. Moreover, it is the perfect time to quit smoking, alcohol, and caffeine habits. It is an opportunity to restore and boost your immune system; detoxify your body from fat, toxic chemicals, and addictions; and energize your brain in order to prevent disease symptoms, disorders, and illnesses, provided bad habits and addictions are not taken up again and weight is maintained in a healthy manner. There is no safeguard from toxic habits, except quitting them to regain mental and physical health, energy, and wellness. I personally witnessed a ninety-five-year-old fasting against her physicians advice. Her physical and mental health was energized; her immunity was boosted; and her mental clarity was heightened. It was so obvious, which astounded her treating doctors. Of course she could not fast the entire month; there were days she had to miss, fearing dehydration and urinary tract infections, but the benefits were noticeable to her family and doctors. People wonder whether it is possible or advisable to exercise while fasting. The two practises do not conflict. Fitness experts believe both can be combined successfully. Exercising when fas
ting not only preserves the working muscles, but also sheds unwanted fat. The working muscle or muscles is prevented from wasting while other tissues and fat are broken down instead. However, long-term food deprivation along with heavy exercising wastes the muscles. I wish you a rewarding end of Ramadan and good health after fasting. I will resume writing after the Haj season. Happy Eid and remember to refrain from overindulgence during the holiday.

References: Fasting for three days renews entire immune system, protects cancer patients, remarkable new study finds, by Sarah Knapton, The Daily Telegraph, National Post Wires Services Science Discover that Fasting Triggers Stem Cell Regeneration & Fights Cancer by Arjun Walia Fasting at least Twice a week Seen as Alzheimers Hedge, by Makiko Kitamura, Oct 29, 2013 N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural. The previous Health Solutions articles are located at www. arabnews.com Email: [emailprotected]

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What is the point of fasting? (Part 4)