Fasting during Ramadan is a duty for all healthy Muslims. However, while intermittent fasting is considered beneficial to one’s health, it can take a toll on your well-being, especially in the UAE’s hot summer.
If you’re ill or battling a chronic health condition, you may need extra advice to navigate the season.
Diabetes
Dr Fuad Alsaraj, Specialist Endocrinologist, Mediclinic Welcare Hospital, says, “I do not advise patients with type 1 diabetes to fast. Type 2 patients on medication or with diabetic complications such as heart, renal, neuropathy and ocular diseases can fast — but must see their doctors first.”
Diabetic patients who fast during Ramadan face two major risks: hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar). Hypoglycaemia can be serious and it may cause a person to collapse and faint. The symptoms of hyperglycaemia are fatigue, headache, frequent urination and increased thirst.
Dr Ammar F. Hassan, General Practitioner, Medcare Hospital, says people who take insulin should be aware of the symptoms and end their fast if any surface. “Minimise activity during your first few fasts until you settle down with the changes in your routine and medication,” he says.
Recommendations: Victoria Tipper, Nutrition Coach, Dubai Herbal and Treatment Centre, says, “Eating junk food is a mistake as the refined carbs and trans fats don’t offer a sustainable source of energy for fasting.”
Ahamed Safeek Ali, Dietician, Mediclinic Welcare Hospital, advises patients to pick complex carbohydrates and wholemeal varieties for suhour and recommends simple carbs such as milk, yoghurt and fruit for iftar. “Increase fluid intake during non-fasting hours and take your suhour as late as possible so that you stock up on energy,” he says.
Low blood pressure
Symptoms of low blood pressure or hypotension — headache, fatigue, nausea, blurry vision and dizziness — are common when fasting, particularly in the heat and humidity, says Dr Hasan.
“Avoid excessive exposure to the sun and outdoor activities. Wake up to eat a healthy suhour to avoid burnout in the non-fasting hours,” he says.
Recommendations: End your fast with a soup. Chilled gazpacho, for example, is refreshing in the heat. Or choose lentil soup, which has complex carbs that raise blood sugar levels slowly while offering a great source of protein, Tipper says.
“Complex carbs — also found in beans and brown rice — along with good sources of protein such as chicken, lamb, fish, eggs, avocados, nuts, seeds and olive oil should form the foundation of your meal,” she says.
Insomnia
Changes in lifestyle and meal schedules can alter sleeping patterns. Sleep deprivation can slow the metabolism and lead to weight gain. That’s why seven or eight hours of sleep are necessary during Ramadan to keep your body and productivity high.
Recommendations: Ali says, “Diet and sleep go hand in hand. Try not to end your day with a big meal as it can result in bloating and heartburn. Instead opt for a moderate iftar and dinner.”
Indigestion
The symptoms of gastrointestinal problems, stomach ache, gastroesophageal reflux, bloating, ulcers, and diarrhoea, are aggravated because people avoid food for several hours and then end their fast with large meals. “This is due to non-neutralised stomach acid, which affects the stomach walls in susceptible people or those with peptic ulcers,” says Dr Suresh K. Menon, Medical Director and Chief Physician, Lifeline Hospital & Lifeline Clinics. Eating quickly and not chewing properly are other factors.
Recommendations: “End the fast with a small amount of high-fibre food and complex carbs. Until normal digestion is restored, avoid fried, fatty and processed foods,” he says. He also warns that going to bed right after a meal can induce bloating.
Dehydration
Dehydration is one of the most common health issues during Ramadan. Typical indicators are thirst and darker urine than normal, palpitations, headaches, sluggishness, weakness and dizziness.
Recommendations: Sip water regularly rather than drinking large amounts in one go during non-fasting hours. “Refrain from activities that will cause dehydration during the day. Save these for after you have broken your fast,” says Tipper. Eat fruits and vegetables that are high in water content. Avoid caffeine as this dehydrates the body.
