Ramadan health tips: Fasting and after

All the three fathers of Western medicine — Hippocrates, Galen and Paracelsus — have fasted and prescribed fasting. Hippocrates has even declared fasting as "the greatest remedy, the physician within". Fasting, when done properly, offers plenty of benefits for the human body. XPRESS gives you the lowdown on the science behind fasting and how to get the maximum benefit out of it.

Benefits

Keeps diabetes at bay: Diabetics respond well to fasting. As your body enters different phases of glucose usage, insulin receptors become more effective at controlling glucose levels. This can greatly reduce the chances of developing diabetes and also allows the individual to have less severe "sugar rushes" after eating.

Burns fat: After about 12 hours of fasting, your body will enter the state where fat is turned into ketones, which are a secondary form of energy. At this point, the body begins to increase the rate at which protein and muscle is used for energy, and is time when a healthy fast stops and an unhealthy fast begins.

Detoxifies: Our bloodstream and lymphatic tissues contain toxins or unwanted materials.Fasting triggers detoxification by mobilising the toxins from their storage areas (fat stores and other tissues).

Brings down bad cholesterol: Fasting reduces LDL cholesterol (bad cholesterol) and maintains HDL cholesterol (good cholesterol) levels. After four hours of fasting, your body will generally run out of free glucose. At this point, your body will begin to clear your liver of glycogen in order to supply glucose for muscle and brain activities.

Holds back hypertension: Dr Goldhamer reported that in 154 consecutive cases of high blood pressure (hypertension) in which he supervised the fasting, 151 (98 per cent) were able to achieve and maintain normal blood pressure without the use of medication (article published in Health Science medical journal).

Reduces uterine fibroid tumours: A proper fast has been seen to dramatically reduce the size and effect of uterine fibroid tumours, said Dr Alan Goldhamer, an osteopathic physician in Australia who has supervised the fasts of thousands of patients. Ovarian cysts and cervical dysplasia also often respond favourably to fasting.

Overcomes addictions: Addictions such as alcohol, cocaine, nicotine and caffeine are examples where fasting can dramatically reduce "withdrawal symptoms" that even sometimes worsen the addition.

Gastrointestinal disorders: Disturbances of the gastrointestinal system — including esophagitis, gastritis, colitis, constipation, bloating and symptoms associated with so-called "candidiasis" - respond well to fasting, according to Dr Goldhamer.

FOOD (What you should – and should not - eat when ending a fast)

Foods to eat: Wholegrains such as brown rice, oats and barley; legumes such as dried beans, pinto beans, split peas, lentils and black-eyed peas, fruits and vegetables. For liquids, drink water, unsweetened soy milk, herbal tea, natural fruit juice (no added sugar) and honey.

Foods to have in moderation: Meat, poultry, fish and dairy (milk, butter, cheese, yoghurt, etc)

Foods to avoid: White rice, fried foods, coffee, caffeine, tea (including decaf), carbonated beverages, foods containing preservatives/additives, refined sugar or sugar substitutes, white flour, margarine, shortening and high fat products.

TIPS for safe and healthy fasting

This Ramadan those observing the fast will be going up to 16 hours without food and drink during daylight hours. And with temperatures hovering in the mid 40s people need to take precautions. Here are some tips for healthy and safe fasting

To remain healthy during Ramadan, normal quantities of food from the major food groups: bread and cereal, milk and dairy products, fish, meat and poultry, beans, vegetables and fruit should be consumed

Don't skip suhour. This pre-dawn meal provides energy and other benefits that will set you up for the rest of the fast. Focus on foods rich in complex carbohydrates, proteins, fruits and vegetables. Drink plenty of water to avoid dehydration

Try to stay indoors as much as possible, especially between 12 noon and 4pm, the hottest time of the day

Do not overeat when ending the fast. Start with dates, water or fruit juice and follow up with a light starter like soup

Pregnant women, people who have a medical condition, children and the elderly are not obliged to fast

If you have a known medical condition or suspect such a condition, consult your doctor before beginning the fast

Abstinence from food for 12 hours could create a "withdrawal syndrome", making you crave food

Due to long hours of fasting, it is best to eat slow-digesting and fibre-containing foods (grains and seeds such as barley, wholewheat, oats, vegetables like green beans, peas and spinach, fruit with skin, dry fruits such as apricots, figs, prunes, and almonds - semolina, beans, lentils, wholemeal flour and unpolished rice) which last up to eight hours

Avoid fried foods; they could cause indigestion, heart-burn and weight problems

Develop good time management procedures for prayers, sleep, work and exercise and stick to these

Do not eat, drink or smoke in front of people who are fasting