HEALTHY FASTING IN DHUL HIJJAH AND THE DAY OF ARAFAT`

Fasting on the first nine days of Duhl Hijjah brings immense rewards. The Prophet (SAW) said:

“There are no days on which righteous deeds are more beloved to Allah (SWT) than these [first] 10 days.” [Bukhari]

 

Of the first 10 days, there is particular importance of fasting on the day of Arafat (9th Dhul Hijjah), which will atone for two years of sins. The Prophet (SAW) responded to a question about fasting on this day in the following words:

“It expiates the sins of the preceding year and the coming year.” [Muslim]

 

Healthy Fasting for Dhul Hijjah

To ensure we reap the promised rewards, we need to be in good health. We need to have sufficient energy stores to go through the day-long fast and to focus on righteous deeds. This year, Dhul Hijjah fasting days will be longer because they’re taking place in the summer. Long hours and warm weather might increase the risks of dehydration for the fasting person, leading to unpleasant headaches. Read the below tips on healthy fasting to avoid negative impacts of the heat.

Avoid Fried Foods, Salty Foods and Sugar

It is a wonderful feeling when you can reward yourself with delicacies after the whole day of fasting. Treats like cakes and pastries help you feel good on temporary basis; however, they’ll cause more harm eventually.

Sugar makes you feel tired and sluggish, resulting in body aches and headaches. This makes your food cravings worse and causes weight gain. Excessive salt can increase your thirst and make you dehydrated, leading to even more headaches. If you want to feel energetic during your fast, avoid sugar and cut down on salt, especially fried foods.

Eat Nutritious Meals

IFTAR MEAL (breaking your fast)

This is when you replenish your energy levels. The fasting person should eat a healthy and well-balanced meal. You can break your fast with dates and hydrating fruits, like watermelon or berries before pausing to observe your evening prayers.

The natural sugars will allow your body to register you have had food and you will be less likely to overeat afterwards. For your main meal, vegetable soup or roasted vegetables are a good option. Generally, vegetables should take up half of the space on your plate. A quarter of your plate should be for complex nutrient-dense carbohydrates. Food rich in fibre is important to avoid a spike in your blood sugar levels. These include roast potatoes with skin, sweet potatoes, brown rice, and whole-wheat bread.

The remaining quarter should be lean proteins or lentils, legumes, and nuts with fibre to keep your digestive system happy. Avoid refined carbohydrates that have little nutritional value like white bread and white rice.

SUHOOR MEAL (pre-dawn meal)

This is the meal that needs to provide lasting energy for the long hours of your fast. You should have fibre-rich fruits and high-fibre carbohydrates, like wholemeal bread and oatmeal, which take longer to digest, giving you the required strength for longer.

A handful of protein-rich unsalted walnuts and almonds help with hunger because they contain melatonin, magnesium, and zinc. Unsweetened almond milk is a good source of these nutrients, and vitamin D and calcium. Proteins found in scrambled eggs with extra virgin olive oil or avocado with wholemeal bread are other healthy options.

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Don’t skip Suhoor

Sleep is important to reduce your cortisol levels, so you might be tempted to skip Suhoor. Although skipping Suhoor sounds like a good idea because you won’t need to wake up and lose hours of sleep (especially if you have work or school the next day), it will be counter productive.

Do Not Skip Suhoor

Because of the difficult timing, you might be tempted to skip Suhoor. However, skipping Suhoor is undesirable and can prove harmful. Skipping your pre-dawn meal will prolong the fasting hours, which will make you more tired and dehydrated the next day. This also increases your body’s cortisol levels, leading to weight gain. It can also encourage overeating during Iftar.

The Prophet’s (SAW) teachings encourage believers to eat Suhoor. In a hadith, the Prophet (SAW) said,

“Eat suhoor, for in suhoor there is blessing.” [Bukhari 1923]

 

Do Not Overeat During Iftar

Overeating at the time of breaking your fast can harm your health, resulting in indigestion and weight gain. Your body needs a well-balanced, nutritious meal. Junk food can overwhelm your system and result in feeling bloated and tired. If you want to enjoy the benefits of fasting for long hours, you need to ensure you eat in moderation and eat healthily.

The Prophet (SAW) emphasised that eating less is one of the best ways to prevent sickness and disease. The Messenger of Allah (SAW) said:

“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

 

Stay Hydrated

It is beneficial to cut down on caffeinated drinks like coffee, tea, and soda because they cause fluid loss. You can start reducing the intake by sticking to just one serving of a decaffeinated, sugar-free version of your favourite beverage.

It is important to keep your fluids levels high by drinking sufficient water and consuming water-rich fruits such as watermelon and strawberries. Coconut water is also helpful to stay hydrated. It has every electrolyte you need in abundance (potassium, magnesium, sodium, and calcium) to continue feeling strong.

Healthy eating in the first 10 days of Dhul Hijjah will enable you to successfully complete your fast on the longest days of the year.

Fasting reminds believers of the less fortunate individuals. Donate to Orphans in Need today and increase your reward of fasting on days most beloved to Allah (SWT).