Goodbye Ramadan, also known as Jamaat-ul-Vida or Goodbye Jummah, is the last Friday before the end of the holy month of Ramadan, which is a great time to detoxify your body and soul but after fasting your It is also necessary to nourish the body. Replenish vital nutrients and support overall well-being. This year, Bye Ramzan will be celebrated on April 5 and if you have been fasting from dawn to dusk throughout this month, health experts suggest starting the post-Ramzan detox by gradually resuming regular eating patterns. Attention should be paid to nourishing the body.
In an interview with HT Lifestyle, Ruchika Jain, chief clinical nutritionist at Fortis Hospital in Vasant Kunj, Delhi, suggested that it is important to do so as soon as you break your fast and gradually ease your digestive system. Foods should be reintroduced gradually to avoid side effects. He highlights some key tips to effectively nourish your body after fasting –
- Hydrate: Start rehydrating your body with water and electrolytes to replace fluids lost during fasting. Coconut water or diluted fruit juice can also provide a natural source of hydration.
- Choose nutrient-rich foods: Focus on consuming nutrient-rich foods like fruits, vegetables, whole grains, lean proteins and healthy fats. These foods provide essential vitamins, minerals and antioxidants to support your body’s functions.
- Probiotics include: Include probiotic-rich foods like yogurt, kefir, or fermented vegetables to promote gut health and aid digestion.
- Eat small, balanced meals: Start with small, balanced meals to get your digestive system back to work. Include a combination of carbohydrates, proteins and fats to provide sustained energy.
- Avoid heavy or processed foods: Stay away from heavy, processed, or greasy foods that may cause discomfort or bloating. Instead, choose light, easily digestible options.
- Listen to your body: Pay attention to your body’s hunger and fullness signals. Eat slowly, chew food thoroughly and stop eating when you feel satisfied.
- Prioritize sleep and rest: Give your body time to rest and recover after fasting. Aim for adequate sleep to support overall health and promote healing. Controlled diet during these days will help in weight loss and consistency will help you maintain the weight.
Dr. Sanjana Premlal, consultant – nutritionist at Kinder Women’s Hospital and Fertility Center in Bengaluru, shared, “The word ‘detox’ is derived from ‘detoxify’, which indicates the removal of toxins from the body. It is usually “It involves avoiding substances such as sugar, nicotine, or alcohol. The body detoxifies naturally through organs such as the kidneys, liver, digestive tract, skin, and lungs, without relying on special diets or expensive supplements.”
“Detox diets often include a variety of methods such as laxatives, diuretics, vitamins and certain foods with purported detoxifying properties,” he explains. However, scientific evidence supporting their effectiveness for toxin elimination or nutrition is lacking. According to him, the actual methods of detoxification include –
● Adequate water intake: Water regulates body temperature, lubricates joints, aids digestion and aids kidney function in the filtration of waste materials.
● Reduction in sugar and processed foods: Excessive sugar intake, especially from sugary beverages, can lead to fatty liver disease and impaired liver function.
● Consumption of antioxidant rich food: Antioxidants counteract oxidative stress caused by free radicals from alcohol, tobacco smoke, poor diet, and pollutants, reducing the risk of disease.
● Adequate sleep: Quality sleep helps detoxify brain cells, which benefits both the body and mind.
● Consumption of probiotic and prebiotic: Probiotics increase beneficial bacteria to aid detoxification and nutrient absorption, while prebiotics aid digestion and elimination.
● Physical activity: Exercise promotes the elimination of toxins through sweating, with increases in heart rate, breathing, blood circulation and sweat production. These natural methods contribute to effective detoxification, promoting overall health and well-being.
Bringing in her expertise, Dr. Ekta Singhwal, MSc dietitian at Ujala Cygnus Group of Hospitals, advised, “Start by hydrating with water and electrolytes to replenish fluids lost during the fast. Include nutrient-rich foods like fruits, vegetables, whole grains and lean proteins to provide essential vitamins and minerals. These foods will help restore energy levels and support overall health. Include probiotic-rich foods like yogurt or kefir to boost gut health, which can be disrupted during fasting. Avoid heavy, processed foods and opt for light, easily digestible foods to prevent digestive discomfort. Reintroduce caffeine and sugary foods slowly to avoid spiking blood sugar levels.
She further recommends, “Additionally, prioritize adequate sleep to support hormone regulation and allow the body to fully recover. Engage in light physical activity like walking or yoga to stimulate circulation and aid digestion. Finally, listen to your body’s hunger and fullness signals, and eat mindfully to promote a healthy relationship with food. By following these guidelines, you can effectively nourish your body and aid its recovery after the Ramadan fast.
Dr Rajeshwari Panda, HOD, Department of Nutrition and Dietetics, Medicover Hospitals, Navi Mumbai, said, “As the holy month of Ramzan comes to an end, Muslims around the world bid goodbye to a period of spiritual contemplation, self-reflection . – Discipline and fasting from morning to evening. While Ramadan promotes many spiritual benefits, it also involves changes in dietary habits and eating patterns. As we transition out of Ramadan and into our regular routine, it is essential to nourish our bodies effectively to replenish nutrients and promote overall well-being.
He suggested the following practical tips to nourish your body after fasting –
- Rehydrate your body: Start your post-Ramadan detox by rehydrating your body after a day of fasting. Start your day with plenty of water to replenish lost fluids and kickstart hydration. Aim to drink at least 8-10 glasses of water throughout the day to maintain hydration levels, keeping the intervals between drinks regular.
- Break your fast wisely: As you say goodbye to Ramadan, practice mindfulness when breaking your fast (Iftar) during the goodbye. To provide quick energy and hydration, start with dates and water, following the Sunnah of the Prophet Muhammad (peace be upon him).
- Choose a balanced diet Which includes lean proteins, complex carbohydrates, healthy fats and lots of vegetables to effectively nourish your body.
- Include nutrient-rich foods: Include a variety of nutrient-rich foods in your post-Ramadan diet to replenish vitamins, minerals and antioxidants. Focus on whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats. Include colorful fruits and vegetables in your diet to provide essential nutrients and promote overall health.
- Choose whole grains and complex carbohydrates: Choose whole grains such as brown rice, quinoa, oats and whole wheat bread to provide sustained energy and fiber. Avoid refined carbohydrates and processed foods, which can cause a spike in blood sugar and a decrease in energy.
- Lean proteins include: Include lean protein sources like chicken, fish, legumes, tofu and eggs in your diet to aid muscle repair and growth. Protein-rich foods also help you feel full and satisfied.
- Prioritize healthy fats: Include sources of healthy fats like avocado, nuts, seeds and olive oil in your diet to support heart health, brain function and satiety. Limit saturated and trans fats found in fried foods and processed snacks.
- Avoid overeating and practice portion control: Although it may be tempting to indulge in large amounts of food after fasting, practice moderation and portion control to avoid digestive discomfort and weight gain. Listen to your body’s hunger and fullness signals, eating until you feel satisfied rather than feeling overly full.
- Include physical activity: Stay active during and after the goodbye by incorporating regular physical activity into your daily routine. Engage in activities like walking, jogging, cycling or yoga for overall health and well-being. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to promote heart health and maintain a healthy weight.
He concluded, “As we say goodbye to Ramadan and embrace the spirit of goodbye, let us focus on nourishing our bodies and promoting overall health and well-being. By incorporating nutrient-rich foods, staying hydrated, practicing mindful eating, and engaging in regular physical activity, we can effectively detoxify our bodies and start the post-Ramadan period on a healthy note. Can. Remember that the Goodbye Ramadan 2024 detox is not about deprivation, but about nourishing and rejuvenating our bodies after a period of fasting and spiritual contemplation.