Eat right to stay healthy during Holy Month of Ramadan

Health officers say that we must always attempt to steadily ease our approach into Ramadan.

While Muslims eagerly await the holy month of Ramadan annually, the month-long fasting interval can take a toll on the physique, particularly if you’re not prepared. Energy ranges and appetites deplete by the tip of the month. However, well being officers say that we must always attempt to steadily ease our approach into Ramadan.

“We should consider to slowly cut back on how much we eat and avoid eating large portions of high carb foods before the fast,” suggested Dr Teeb Al Awadi, guide household drugs on the Medcare Medical Centre-Motorcity.

“This will help reduce our appetite and make it easier to control hunger during fasting hours. Make sure you stop snacking between meals and drink at least two to three litres of water in the days before the start of Ramadan,” she suggested.

In case, an individual is diabetic, fasting recommendation varies on a person foundation – relying on the sort, severity and drugs that the affected person is utilizing for his diabetes management.

“Generally speaking, we recommend to increase fluid intake during the non-fasting hours, ensure eating a balanced healthy diet and take the Suhoor meal as late as possible before the start of the fasting,” mentioned the physician.

Diabetic sufferers will want to go to their physician prior to the beginning of Ramadan fasting to examine the blood sugar management and to alter their remedy timing accordingly, she added.

With the climate getting hotter, the physician mentioned that there’s a want to make sure that to drink sufficient water. “Direct exposure to the sun, especially between 12pm and 4pm should also be avoided. Try to stay in the shade and wear hats if needed. Fasting can make you tired and fatigued. So, make sure to relax and avoid any strenuous activity during fasting hours,” she mentioned.

Dr Nada Al Mulla, household drugs doctor and head of Nad Al Hammar well being centre, mentioned: “If fasting is done in a healthy manner, there is enough evidence to suggest that it has a positive effect on your health. By following simple healthy habits, people can reap the benefits of good health, which include weight loss and detoxification. Overindulgence during Iftar and Suhoor – consuming desserts and sugar-laden foods – can not only lead to weight gain but also health complications, especially for patients with chronic diseases including diabetes, high cholesterol and blood pressure.”

Dr Al Mulla additionally mentioned that sufferers with persistent illnesses ought to seek the advice of their physician earlier than fasting. “In general, it is not advisable to skip Suhoor,” she mentioned.
Dr Wafaa Ayesh, director of vitamin on the Dubai Heath Authority (DHA), mentioned:

“Skipping Suhoor and lack of sleep are major contributors that can cause heat stress. Some people eat heavy dinners and skip Suhoor, and this puts them at a higher risk of heat stress.”

Dr Ayesh added that consuming drinks with caffeine equivalent to espresso, tea and different tender drinks must be averted as caffeine’s diuretic properties can dehydrate an already parched physique. “It is important to avoid drinking tea at Suhoor as tea increases salt excretion in the urine, which is needed for the body during fasting,” she mentioned.

“During Iftar, break your fast with dates and fresh laban, which is low in salt and then eat your food after your prayers. This will help you make smart food choices, especially if you are eating out at a buffet because it takes 20 minutes for the brain to realise that food has been consumed and it then sends signals the rest of the body. Breaking your fast with laban and dates helps prevent overeating. Also, dates provide instant energy.”

For people who smoke, quitting is simpler during Ramadan, mentioned Dr Al Mulla. “To avoid the side effects of nicotine loss and to help the process of quitting, smokers should visit a cessation clinic and get medical advice on the best way to stub the habit.”

Dr Al Mulla mentioned that disrupted sleep routine can have an effect on daytime functioning and lowering alertness, trigger temper disturbances and creating an elevated threat of harm.

Dr Panakkal Francis Sunny, specialist inner drugs, Medcare Hospital Sharjah, mentioned that fasting in Ramadan for sufferers with diabetes carries an assorted set of dangers and issues. “Do not overeat at meal times so blood sugar levels are not raised quickly,” he mentioned.


Suhoor and Iftar essential to good well being, say medical doctors

Saman Haziq

Worried about how it is possible for you to to quick during the holy month of Ramadan because the summer time units in? Worry not, as a result of regardless that fasting assessments and enhances our endurance ranges, it may possibly assist strengthen physique if accomplished right.

As the world’s one billion plus Muslims gear up to quick during the holy month of Ramadan, there are perennial considerations over how to go with out meals and water for lengthy hours within the scorching warmth.

Allaying all such fears, nutritionists and medical doctors say that if accomplished right by each making ready your minds and our bodies within the run-up to Ramadan, this holy month can do wonders as it’s accompanied by many well being advantages.

Emphasising on the significance of the 2 most essential meals of the day during fasting, Dr Adel Alsisi, guide intensivist, Prime Hospital Dubai, mentioned that Suhoor and Iftar are essential to one’s vitality ranges. “With the fasting day from sunrise to sunset, the body’s energy can be replaced in these two meals. It is important to get in food from all five major food groups (carbohydrates, protein, milk, fruits and vegetables, fats), and this will provide an easier transition from using fat to burn energy as opposed to glucose. This can also help in a healthy way of losing weight, can help preserve muscles, lower cholesterol levels, and can help control being had over diabetes and blood pressure.”

He mentioned that a number of days into Ramadan and the physique begins to alter to its new consuming and ingesting sample as increased ranges of endorphins seem within the blood, making fasters extra alert, happier, and giving an general feeling of higher psychological well being.

Dr Alsisi added: “On the whole, Muslims who fast should avoid overly greasy and deep-fried foods, instead opting for baking, grilling and shallow frying. Opening the fast with dates and sweet, milky drinks is common in many households which provides the much-needed energy boost. Drinking plenty of water for rehydration will ensure the body is kept revitalised, reducing overindulgence.”

Ruba ElHourani, head dietitian on the RAK Hospital, agrees that there isn’t any denying that fasting rebalances the human physique, refreshes and detoxifies it. “For these of us who reside on a high-sugar, high-caffeine weight loss program and high-caloric weight loss program, fasting helps to clear our our bodies of toxins collected from an unhealthy weight loss program.

The first three days of fasting might be tough, however after that, it will get simpler because the physique adjusts to the brand new routine.”

She added that fasting additionally helps controlling blood sugar mechanically and helps with insulin resistance, offered that we enhance the standard of our meals consumption and lower down portion sizes at Suhoor and Iftar. “Moreover, if we comply with a healthy weight loss program, our physique won’t retailer fats, so ultimately, it is going to assist us to shed weight.

Sharing healthy ideas for fasting, ElHourani mentioned: “First of all, gradually cut down on meals. For example, if we are eating three main meals along with snacks, we can begin by eliminating the snacks. Then instead of three main meals, we can opt for a full breakfast, light lunch and very light dinner, like a salad or soup. For those of us who are used to drinking a lot of coffee or tea, we can slowly reduce the amount of caffeine and when we begin fasting, we should consume more water to prevent dehydration.”

She added that this month can also be a superb time to assess and consider our meals consumption. “If we’re on a high-caloric diet, we can use this opportunity to change or break this habit. Also, this is a good time to include breakfast in our routine, if we’re used to skipping breakfast. This will reflect on our health and we will get more vitamins and minerals as recommended for our body.”


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