Ramadan is a month of fasting observed by Muslims worldwide. During this month, Muslims abstain from eating and drinking from dawn until sunset. If you want to sustain your energy levels throughout the day, it is important to consume a nutrient-dense Suhoor diet (pre-dawn meal).

Ginseng is a popular herbal supplement that has been shown to have numerous health benefits, including appetite control and increased energy levels. In this blog, we will discuss how ginseng can help control hunger and sustain energy levels during Ramadan.

Famous Nutritionists and their Views:

Numerous famous nutritionists have praised the benefits of ginseng for appetite control and energy levels. Dr. Axe, a popular nutritionist and wellness expert, recommends ginseng as a natural remedy for reducing appetite and increasing energy levels. He suggests adding ginseng powder to smoothies or teas for maximum benefits. Another well-known nutritionist, Dr. Mark Hyman, recommends ginseng for its ability to stabilise blood sugar levels and reduce cravings. He also suggests consuming ginseng tea or supplements to reap these benefits.

Ginseng in Suhoor:
Consuming ginseng with a Suhoor diet can help in controlling hunger and sustaining energy levels throughout the day.

There are several ways to incorporate ginseng into suhoor meals. One popular method is to add ginseng powder or extract to smoothies or shakes. Another option is to brew ginseng tea and consume it alongside suhoor meals. Ginseng can also be added to oatmeal or yoghurt for a nutrient-dense breakfast option.

Ginseng and Hunger Control:
Ginseng has been shown to help control hunger by regulating blood sugar levels. Hunger pangs are less likely to occur with stable blood sugar levels. This is because stable blood sugar levels prevent the release of hormones that stimulate hunger. In addition, ginseng has been shown to increase the production of satiety hormones, which can reduce overall food intake.

Ginseng and Energy Levels:
Ginseng is also known for its ability to increase energy levels. This is because it helps to reduce fatigue and increase mental alertness. Ginseng has been shown to stimulate the production of energy by increasing the activity of enzymes responsible for producing ATP (adenosine triphosphate) – the body's main source of energy. In addition, ginseng has been shown to increase oxygen uptake in the body, which can improve physical endurance and overall energy levels.

Ginseng and Immunity
Immunity is one of the most important aspects of our health, and during the fasting month of Ramadan, it is crucial to keep our immune system strong. Ginseng is known to have immune-boosting properties that can help strengthen our body's natural defence mechanism. A study found that ginseng extract can enhance immune function by increasing the production of white blood cells, which are essential for fighting infections and diseases. Another study suggested that ginseng can improve the activity of natural killer cells, which play a vital role in our immune system's first line of defence.

Ginseng and Vitality:
Vitality is another important factor that can be enhanced by the consumption of ginseng during suhoor. The root herb is known to increase energy levels and combat fatigue, which is crucial during fasting and can often leave one feeling tired and sluggish. According to a study ginseng supplementation improved endurance exercise performance by increasing oxygen uptake and decreasing lactate production.

Ginseng and Strength:
Strength is another area where ginseng can be beneficial. Ginseng has been found to improve muscle strength and physical performance. A study found that ginseng supplementation improved grip strength in healthy individuals. Another study suggested that ginseng could enhance muscle strength and reduce muscle damage during exercise.

Ginseng and Mobility:
Mobility is another aspect that can be enhanced by ginseng consumption during suhoor. The root herb has been found to have anti-inflammatory properties, which can help to reduce joint pain and improve mobility. A study suggested that ginseng extract can reduce inflammation in the knee joint and improve mobility in patients with osteoarthritis.

Fasting during Ramadan can have significant effects on the body, including the immune system. A weakened immune system can lead to illness and disease, which is why it is essential to take care of your immune system during this time. Here are ten tips for a stronger immune system when fasting during Ramadan:

1. Stay hydrated: Drinking enough water is essential for maintaining a healthy immune system. During Ramadan, it is vital to drink plenty of water during non-fasting hours, especially at suhoor and iftar, to prevent dehydration. According to a study published in the Journal of the American College of Nutrition, dehydration can impair immune function, leading to a weakened immune system and an increased risk of infection.

2. Eat a balanced diet: Consuming a balanced diet rich in essential nutrients is crucial for maintaining a healthy immune system. Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet to ensure you are getting all the necessary nutrients. A study published in the journal Nutrients found that a balanced diet can support immune function and help reduce the risk of chronic diseases.

3. Consume immune-boosting foods: Some foods are known to boost immune function, including garlic, ginger, turmeric, and honey. Incorporating these foods into your diet can provide additional immune support. According to a study published in the Journal of Agricultural and Food Chemistry, garlic has antiviral, antibacterial, and antifungal properties that can support immune function.

4. Avoid processed foods: Processed foods are often high in sugar, salt, and unhealthy fats, which can weaken the immune system. Instead, opt for whole foods that are minimally processed and contain essential nutrients. A study published in the journal Nutrients found that a diet high in processed foods can increase inflammation in the body and impair immune function.

5. Get enough sleep: Adequate sleep is crucial for maintaining a healthy immune system. Aim for at least seven hours of sleep per night to support immune function. According to a study published in the journal Sleep, sleep deprivation can impair immune function and increase the risk of infection.

6. Exercise regularly: Regular exercise can boost immune function and help reduce the risk of chronic diseases. Aim for at least 30 minutes of moderate-intensity exercise per day. According to a study published in the Journal of Sport and Health Science, regular exercise can improve immune function and reduce the risk of infection.

7. Manage stress: Chronic stress can weaken the immune system and increase the risk of infection. Incorporate stress-reducing practices into your daily routine, such as meditation, yoga, or deep breathing exercises. A study published in the journal Psychosomatic Medicine found that stress reduction techniques can support immune function and improve overall health.

8. Supplement with vitamins and minerals: Certain vitamins and minerals, such as vitamin C, vitamin D, and zinc, are essential for immune function. Consider taking a supplement if you are not getting enough through your diet. A study published in the journal Nutrients found that supplementing with vitamin D can improve immune function and reduce the risk of infection.

9. Practice good hygiene: Good hygiene practices, such as washing your hands regularly, and keeping your surroundings clean. You should also avoid close contact with sick individuals, to prevent the spread of illness and infection.

10. Consult a healthcare professional: If you have any underlying medical conditions or concerns about your immune function, it is essential to consult a healthcare professional. They can provide personalised advice and recommendations based on your individual needs.

In conclusion, during Ramadan, you need full support for your immune system and energy levels. It is essential to take care of your immune health during this time. You can support your immune function and reduce the risk of illness and disease by following the mentioned ten tips.

Ginseng can be an excellent addition to the suhoor diet during Ramadan. Its immune-boosting, energy-enhancing, strength-improving, and mobility-enhancing properties can help Muslims who observe Ramadan to maintain their health and well-being during the month-long fast. It is worth noting that ginseng should not be consumed in excessive amounts, and individuals with medical conditions or those taking medications should consult their healthcare provider before taking any supplements.