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- How to Fast Safely during Ramadan: Tips from a Dietician
Ramadan is the holy month of fasting observed by Muslims worldwide. During this period, Muslims abstain from food and drink during daylight hours and consume only one meal before dawn (suhoor) and another after sunset (iftar). While fasting during Ramadan can have many spiritual benefits, it is essential to ensure that it is done safely.
Here are some tips from a dietician on how to fast safely during Ramadan:
Dealing with Dehydration
Sohini Banerjee, a consultant dietician at ILS Hospitals, notes that during fasting hours, the body uses its stores of carbohydrate and fat to provide energy once all the calories from the foods consumed during the pre-dawn period have been used up. Since the body cannot store water, it conserves as much water as possible by reducing the amount lost in the urine. However, the body still loses some water when you go to the toilet, through your skin, and when you breathe and sweat.
Banerjee advises that most people who fast during Ramadan will experience mild dehydration, which may cause headaches, tiredness, and difficulty concentrating. However, it is not harmful to health, provided that enough fluids are consumed after breaking the fast to replace those lost during the day. If you feel disoriented or unable to stand up due to dizziness, it is essential to drink regular, moderate quantities of water urgently. Sugary drinks or rehydration solutions with sugar and salt are also effective in replenishing fluids. In case of fainting due to dehydration, raise your legs above your head and rehydrate as soon as you wake up.
Caffeine Withdrawal
For those who consume caffeinated drinks like tea and coffee during the day, the lack of caffeine during the fast may initially lead to headaches and tiredness. Banerjee notes that this may ease over the course of Ramadan as the body adjusts to going without caffeine during the day.
What to Eat and Drink During Iftar and Suhoor?
Iftar and suhoor are two important meals during the month of Ramadan for Muslims who observe this holy month. It is essential to consume healthy and nutritious foods during these meals to ensure a healthy body and mind. Here are some tips on what to eat and drink during iftar and suhoor.
Hydrating Drinks
Drinking water, milk, and fruit juices or smoothies can help hydrate the body after a long day of fasting. Water is an excellent choice for hydration without any added sugars or calories. Milk and fruit-based drinks can provide some natural sugars and essential nutrients, making them a good option to break the fast. However, it is essential to avoid sugary drinks after breaking the fast as they can lead to excessive calorie consumption.
Dates
Dates are traditionally eaten to break the fast since the time of Prophet Muhammad. They provide natural sugars for energy, minerals like potassium, copper, and manganese, and are also a good source of fiber. In addition to dates, other dried fruits such as apricots, figs, raisins, or prunes can also be consumed as they provide fiber and essential nutrients.
Fruit
Fruit is a popular way to break the fast in South Asian cultures. It provides natural sugars for energy, fluids, and some vitamins and minerals, making it a nutritious choice for iftar and suhoor.
Soup
Soup is a traditional way to break the fast in many Arab countries. Traditional soups are made with a meat broth and often contain pulses like lentils and beans, and starchy foods like pasta or grains. They provide essential nutrients and energy to the body, making them a healthy choice for iftar and suhoor.
In conclusion, consuming a balanced and nutritious diet during iftar and suhoor can help maintain good health during the month of Ramadan. It is important to include a variety of food groups and avoid excessive consumption of sugary or high-calorie foods and drinks.
Preventing Constipation
The changes to eating habits and lack of fluids during the day may cause constipation for some people. Banerjee advises that consuming plenty of high-fiber foods, such as whole grains, high-fiber cereals, bran, fruit and vegetables, beans, lentils, dried fruit, and nuts alongside plenty of fluids may help ease constipation. Light physical activity, such as going for a walk after iftar, is also recommended.
Tips for Diabetics during Ramadan
Ramadan can be a challenging time for people with diabetes, as changes in meal timing and eating habits can affect blood sugar levels. Here are some tips for diabetics during Ramadan:
Consult with your doctor:
It's important to talk to your doctor before Ramadan starts to discuss how fasting may affect your health, and to adjust any medications if necessary.
Plan your meals:
Make a plan for your meals during Ramadan that takes into account your dietary needs and preferences. Include a variety of nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats.
Stay hydrated:
Drink plenty of water during non-fasting hours to prevent dehydration. Avoid sugary drinks and opt for water or sugar-free beverages instead.
Choose healthy snacks:
When breaking the fast, opt for healthy snacks like dates, fruit, and nuts, rather than sugary or fried foods.
Monitor blood sugar levels:
Check your blood sugar levels regularly, especially during fasting hours, to ensure they remain within a healthy range.
Break your fast slowly:
Start by eating a small snack, like a date or a glass of milk, before having a larger meal to help prevent a sudden spike in blood sugar levels.
Be mindful of physical activity:
Avoid intense exercise during fasting hours, as it can increase the risk of low blood sugar levels. Instead, try light to moderate exercise after breaking the fast.
Get enough rest:
Lack of sleep can affect blood sugar levels, so make sure to get enough rest and avoid staying up too late during Ramadan.