The sacred month of Ramadan: its history, significance, and tips for observing the fast.

In Uzbekistan, this year Ramadan will commence on the night of March 1. The fast will conclude on March 30, when believers will celebrate Uraza-Bayram.

The History of Fasting

Fasting in Islam was established after the revelation of the verse in the Holy Quran:

"O you who have believed! Decreed upon you is fasting as it was decreed upon those before you that you may become righteous."

Surah "Al-Baqarah", Verse 183

This command from Allah became obligatory for Muslims starting in 624 CE, and since then fasting has been one of the five pillars of Islam.

This verse particularly indicates that the tradition of fasting existed long before the emergence of this religion. The practice of abstaining from food, water, and worldly pleasures is found in Christianity, Judaism, and other ancient beliefs. It was seen as a means of purifying the soul and body, drawing closer to God, and expressing humility.

In Judaism, there is the Yom Kippur fast, during which believers refrain from food and drink for a full day, while in Christianity, Lent encourages abstaining from animal products and harmful habits for seven weeks to prepare the soul for Easter. Thus, fasting has long been regarded as a way of spiritual growth and discipline.

How to Observe Uraza Properly Without Harming Health

Observing the fast, especially in the hot climate of Uzbekistan, requires certain preparation. To ensure it goes smoothly and without negative consequences for the body, it is advisable to follow several recommendations:

Start the day correctly. Before dawn, it is essential to eat. For Suhoor – the name of this meal – it is better to choose complex carbohydrates (whole grains, oatmeal, fruits), proteins (eggs, cottage cheese), and healthy fats (nuts, avocado). This will provide a feeling of fullness for a longer time and prevent sharp spikes in blood sugar.

Drink enough water. Between Iftar (the evening meal) and Suhoor, it is recommended to drink at least 1.5–2 liters of water to avoid dehydration. It is important to avoid excessive caffeine intake, as it promotes fluid loss from the body.

Break your fast gradually. It is best to start Iftar with dates and water, as the Prophet Muhammad did. Dates are rich in natural sugars and quickly replenish blood glucose levels. After 10–15 minutes, you can move on to the main meal, avoiding overeating, as a sudden shift from fasting to heavy food can cause discomfort.

Avoid fatty and overly spicy foods. It is better to prefer boiled, stewed, and baked dishes that contain vegetables, proteins, and healthy carbohydrates. For example, soups, lean meats, fish, and whole grains will help maintain energy levels.

Maintain moderation in physical activity. It is not advisable to overload the body with intense workouts during the day. Light exercises or walks will be optimal. Intense activities are better postponed until the evening, when the body will have the necessary energy.

Get enough sleep. The sleep schedule during Ramadan may change, so it is important to allocate at least 6–7 hours for sleep to maintain productivity. Dividing nighttime rest into two periods – before and after Suhoor – can help the body adapt to changes.

It is also important to remember that Uraza is not just a refusal of food and water, but a profound spiritual practice that brings Muslims closer to the Almighty. Fasting teaches compassion, patience, and gratitude, helping one to empathize with those who face food scarcity daily.

Additionally, during the fast, Muslims should not only abstain from food but also avoid harsh words, lies, gossip, quarrels, anger, and any harmful habits such as smoking. Intimate relations are also prohibited during daylight hours.

It is important to limit oneself in entertainment and avoid wasting time so that fasting contributes to spiritual purification and strengthening of faith. For this, attention should be directed towards prayers, reading the Quran, and performing good deeds.

By following these recommendations, one can observe Ramadan beneficially for both soul and body.

Let us remind you that the Muslim Administration of Uzbekistan has announced the time for performing Tarawih prayers for each region of the country.