Vidushi Gaur/New Delhi

For Muslims worldwide, Ramzan is more than just a month of fasting; it’s a time for reflection, spiritual connection, and discipline. According to Delhi-based ophthalmologist Dr. Iffat Nasir, who spoke exclusively to Awaz-The Voice, the benefits of Ramzan extend beyond spiritual fulfillment, offering an opportunity to improve health and well-being.

Dr. Nasir emphasized that fasting during Ramzan heals the body. Fasting leads to the body's detoxification and resetting of the system. Therefore, Ramzan is the best time to regulate one's weight and adopt healthier lifestyle habits.

"Ramzan brings discipline to one’s life. It’s not just about refraining from food and drink, it’s about becoming spiritually aligned and prioritizing your health," Dr. Nasir said. "A Muslim, when fasting, is not just abstaining from food, they are purifying their body and soul, and in doing so, they often experience a deep connection with Allah."

One of the lesser-discussed health benefits of fasting is a process called autophagy. Dr. Nasir explained that autophagy is when the body breaks down and replaces old and damaged cells. This process is enhanced during fasting and is a natural form of cellular maintenance. "Ramzan is a great time to support autophagy. It encourages the body to heal, and is a perfect moment to adopt a healthier lifestyle," she said.

One common concern among people observing the fast is staying hydrated. Dr. Nasir stressed that people often underestimate the importance of adequate water intake, especially during Ramzan. "Water intake is crucial during fasting," she said. "People forget that fasting is not just about food, hydration is equally important."

Dr. Nasir advised that adults should aim for 2-3 litters of water daily preferably during the evening and at night. "Fulfilling your body’s water requirements overnight is vital for sustaining energy during the day," she added.

Reflecting on her journey with health and nutrition, Dr. Nasir recalled how, as a child, Ramzan was more of a festive occasion, marked by indulgent treats like fried foods and fruit chaat. "We used to treat Ramzan as a festival, eating all sorts of fried snacks, but as I became more health-conscious, I shifted towards a healthier lifestyle," she shared.

"My husband and I now focus on eating as clean and wholesome as possible. Sure, we enjoy a few fritters once a week, but it’s all about balance."

One of Dr. Nasir’s key tips for healthy fasting is how you begin your day with Sehri. "People often make the mistake of consuming caffeinated drinks or sugary aerated beverages during Sehri, which may give a short-term energy boost but will ultimately leave you dehydrated and sluggish throughout the day," she cautioned.

Instead, she recommends replacing caffeine with water and adding chia seeds or flax seeds (2 teaspoons each) to your diet. These superfoods are rich in omega-3 fatty acids and fibre, offering sustained energy throughout the fasting hours. Dr. Nasir also encourages the consumption of whole grains like roti instead of heavier, oily foods like parathas. "This is a small but significant change that can make a big difference to your energy levels and overall health," she noted.

Dr. Nasir recommended a nourishing and easy-to-make dish called Nishashta: dry fruits soaked in milk with a pinch of sugar. “Dry fruits are packed with antioxidants and will keep you energized throughout the day, making it an ideal choice for Sehri,” she said.

Dr. Nasir noted that Ramzan is traditionally a time of increased consumption of non-vegetarian dishes, as many Muslims enjoy feasting with family and friends. "It’s common to see more meat on the table during Ramzan, but it’s essential to use less oil and make wiser cooking choices," she advised. "For example, kababs can be shallow-fried instead of deep-fried, and we can incorporate more vegetables and legumes into our meals."

She also cautioned against overindulging in spicy foods, which, although flavourful, can leave one feeling lethargic. "Spicy foods can make you feel sluggish, and Ramzan should be about fasting, not feasting," Dr. Nasir stressed. "It’s important to be mindful of your choices and remember that this month is about purification and spiritual growth."

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Dr. Nasir believes that by making conscious food choices and staying hydrated, Muslims can turn Ramzan into a truly holistic experience that nourishes the body, soul, and spirit alike.