The Holy Month of Ramadan

Ramadan is the ninth month on the Islamic calendar when Muslims fast during daylight hours.

There are several reasons why Ramadan is considered important:

• The Qur'an was first revealed during this month
• The gates of Heaven are opened
• The gates of Hell are closed and the devils are chained up in Hell.

The Qur'an revealed

In the month of Ramadan, the Qur'an was revealed, a guidance for mankind and clear proofs for the guidance and the criterion (between right and wrong) [al-Baqarah 2:185].

The actual night on which the Qur'an was revealed to the Prophet Muhammad is called Lailat ul Qadr, and to stand in prayer on this one night is said to be better than a thousand months of worship.

Ramadan is often called 'month of the Qur'an' because of this, and Muslims attempt to recite as much of the Qur'an as they can during the month. Most mosques will recite one-thirtieth of the Qur'an each night during the Taraweeh prayers.

No one knows on which particular night the Qur'an was first revealed, but it is said to be one of the last 10 nights of Ramadan.

The gates of Heaven are opened and the gates of Hell are closed.

It was narrated from Abu Hurayrah (may Allah be pleased with him) that the Messenger of Allah (peace and blessings of Allah be upon him) said: "When Ramadan comes, the gates of Paradise are opened and the gates of Hell are closed, and the devils are put in chains."

(Agreed upon)

Muslims believe that their good actions bring a greater reward during this month than at any other time of year because this month has been blessed by Allah.

They also believe that it is easier to do good in this month because the devils have been chained in Hell, hence they can't tempt believers. This doesn't mean that Muslims will not behave badly, but that any evil that they do comes from within themselves without additional encouragement from Satan.

Muslims believe that this is one way that the chaining up of the devils is manifested, since there is no other reason for them to do so.

Special practices

There are a number of special practices which are only done during Ramadan.

Fasting the whole month long

Although Muslims fast during other times of the year, Ramadan is the only time when fasting, or sawm, is obligatory during the entire month for every able Muslim.

Ramadan is intended to increase self-control in all areas, including food, sleep, sex and the use of time.

Taraweeh prayers

These are long night prayers which are not obligatory but highly recommended.

Mosques are filled with worshippers who attend these prayers which usually last for one and a half to two hours.

These prayers also give Muslims a chance to meet at the mosque everyday, so they also help to improve relationships in the Muslim community.

I'tikaf

I'tikaf refers to going into seclusion during the last 10 nights of Ramadan in order to seek Lailat ul Qadr by praying and reading the Qur'an. Some people live in the mosque during this time for serious reflection and worship. Others spend a few hours at the mosque or home.

Advice on health during Ramadan

In this section, Professor Saghir Akhtar gives his health tips for fasting.

Ramadan is a month where believers learn to exercise self-control. A major facet of this is the abstinence from food and drink that is prescribed to all healthy Muslims during the hours of sunrise to sunset.

Although the sick are exempt, many continue to fast and therefore abstain not only from eating and drinking water but also from consuming oral medications and intravenous nutritional fluids. This article provides a personal reflection on what advice might be pertinent for fasting Muslims in good health and those on medication.

Advice on diet

In years where Ramadan falls in winter and the long hot days of the summer a mere distant memory, most of the health problems are likely to arise from inappropriate diet, over-eating and insufficient sleep. First, there is no need to consume excess food at Iftar (the food eaten immediately after sunset to break the fast), dinner or Sahur (the light meal generally eaten about half an hour to one hour before dawn).

The reasons for this are two-fold. First and most importantly, such a lifestyle contradicts the principal aims and spirit of Ramadan. A learned scholar once said, "There is no receptacle more odious to God than a belly stuffed full of food after a fast," therefore "of what use is the fast as a means of conquering God's enemy and abating appetite if at the time of breaking it one not only makes up for all one has missed during the daytime, but perhaps also indulges in a variety of extra foods?"

Indeed, there is a concern that it is becoming customary for some to "stock up" for Ramadan, so that more is consumed during this time than in the course of several other months combined. It is, therefore, worth reflecting on the true objective of fasting which is to experience hunger and to check desire in an attempt to reinforce the soul in piety.

Second, the body has regulatory mechanisms that reduce the metabolic rate and ensure efficient utilisation of the body's fat reserves in times of hunger. Add to this the fact that most people assume a more sedentary lifestyle while fasting and the implication is that a balanced diet that is even less in quantity than normal will be sufficient to keep a person healthy and active during the month of Ramadan.

To remain healthy during Ramadan, normal quantities of food from the major food groups - bread and cereal, milk and dairy product, fish, meat and poultry, beans, vegetables and fruits - should be consumed. (Vegetarians and vegans should amend this list as appropriate). Intake of fruits after a meal is strongly suggested. In actual fact, our diet in Ramadan should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining. However, if one is over-weight, Ramadan is an ideal time to shed those extra pounds!

 In view of the long hours of fasting, we should consume the so-called 'complex carbohydrates' or slow digesting foods at Sahur so that the food lasts longer (about 8 hours), making you less hungry during the day. These complex carbohydrates are found in foods that contain grains and seeds such as barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and unpolished rice.

In contrast, refined carbohydrates or fast-digesting foods last for only three to four hours and may be better taken at Iftar to rapidly restore blood glucose levels. Fast-burning foods include foods that contain sugar and white flour. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have been recommended since the days of the Prophet Mohammed (pbuh) as a good way of breaking the fast.

Fried foods, very spicy foods and foods containing too much sugar such as sweets, the delight of many Muslims, can cause health problems and should be limited during Ramadan. They cause indigestion, heartburn and weight problems. Fasting can often increase gastric acidity levels in the stomach causing a burning feeling, heaviness in the stomach and a sour mouth.

This can be overcome by eating foods rich in fibre such as whole wheat bread, vegetables, humus, beans and fruits. These foods trigger muscular action, churning and mixing of food, breaking it into small particles and thus helping to reduce the build-up of acid in the stomach.

Drinking sufficient water and juices between Iftar and sleep to avoid dehydration and for detoxification of the digestive system should be encouraged in fasting individuals. However, the intake of large amounts of caffeine-containing beverages should be avoided, especially at Sahur. For example, drinking too much tea will make one pass more urine and inevitably cause the loss of valuable mineral salts that your body would otherwise need during the day. Fruits such as bananas are a good source of potassium, magnesium and carbohydrates. However, bananas can cause constipation and their intake has to be balanced with adequate fibre intake.

It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. Exercise, together with a balanced diet, should help everyone watch their weight during Ramadan. Anyone overweight should increase the amount of exercise and reduce the amount of food intake to help reduce weight.