There’s no denying that there are immense benefits of fasting during Ramadan, be it physical, mental or spiritual. Fasting also has a number of health benefits if done properly, including removal of toxins, weight loss and even increased mental wellbeing. But with the sweltering UAE heat and long hours, restricting fluid and food intake can also have a negative impact if you do not take precautions, leading to heartburn, constipation, dehydration, irritability, lack of concentration, weight loss or weight gain.
So as Ramadan begins, here are the top ways to keep yourself healthy and strong while fasting.
Eating a healthy iftar and suhour
Iftar, the evening meal that ends a Ramadan fast, must begin with dates, then soup, a salad, followed by the main course. “Long hours of fasting causes a tendency to crave sweet or unhealthy food, so an ideal practice is to begin a meal with two to three dates,” says Archana Baju, a clinical dietitian at Burjeel Hospital, Abu Dhabi. This, according to her, helps to ease the stomach into eating after a long day of fasting and replenishes the body’s fluids and blood sugar levels. The main dish, which can be delayed until later, must be balanced, she adds. It should consist of wholesome ingredients, plenty of fruits and vegetables, in addition to sources of carbohydrates and proteins.
Suhour, the meal consumed early in the morning before beginning the fast, is vital, says Baju. This meal must not be skipped as it provides you with the strength needed for fasting during the rest of the day. “[It] must be rich in wholesome foods that give you protein like oatmeal, cheese, labneh, fresh fruits and vegetables. Choose the healthiest and wisest options,” she says.
Syeda Mubeen Juddy, a teacher and fitness enthusiast, says her meals during Ramadan often differ from the rest of the family. “For suhour. I include more [carbohydrates] and for iftar more fruits and vegetables,” she says.
Dietary do’s and don’ts
Dr Zeeshan Khan, specialist internal medicine at Medeor 24x7 Hospital, advises against the consumption of fried foods that can cause increased cholesterol levels, and to opt for healthy cooking methods instead, such as baking, grilling, boiling and roasting. According to him, caffeine must be avoided as much as possible, as it leads to a loss of water, which further increases thirst.
“You must try to include foods packed with proteins in every Ramadan meal, such as meat, legumes, dairy products and eggs, which will also help to increase your satiety level and avoid overeating,” says Khan. It is important to have fewer carbohydrates, as they make you inactive and sleepy, he says. Sweets, he adds, must be either prepared using moderate amounts of oil and sugar and low-fat dairy products, or consumed in moderation.
For vitamins and minerals, make sure to eat plenty of fresh fruits and vegetables during Ramadan, adds Baju. Including dates, dried fruits and nuts in your diet is advisable, as these provide plenty of nutrients and energy. “Starting your Iftar with two to three dates helps to replenish blood sugar levels after fasting, but should be consumed in moderation to avoid weight gain,” she says.
Portion control and moderation
“Limiting portions during your meals is the best way to avoid overeating,” says Baju. According to her, eating too much, too soon can cause problems such as frequent urination, which leads to dehydration, indigestion, heartburn, nausea and low energy levels. For those who feel full quickly during iftar, she suggests eating dates, soup and salad before, while the main dish can be delayed until later. This ensures that you will not be uncomfortably full after a day of fasting.
“For dessert, you must allow occasional indulgence while making sure that you are practicing portion control, says Archana Baju. She suggests limiting the portion to a few bites of one type of sweet. Moderation in the consumption of deep-fried foods is also important, she says.
Planning meals
Planning and preparing your meals in advance will make it easier to be organised, advises Baju, who suggests preparing weekly plans to make wiser choices about what to eat and what not to eat. “Planning ahead will prevent you from deviating from it, and choosing a less healthy option in the moment. You should not be over or under-nutritioned by the end of the holy month of Ramadan,” she says.
Remain active
Fasting during the month of Ramadan can be a real trouble for bodies, if not done correctly. Some tend to remain sedentary and gain weight during the month. Baju suggests remaining active and continuing regular exercise during Ramadan, as it will help you maintain a healthy weight and lifestyle. Some people prefer exercising just before they break their fast, while others prefer exercising in the hours before starting their fast.
“Mild to moderate physical activity is recommended, and this must be based on personal preference as stamina levels among people tend to vary, and often people can get too fatigued or tired,” she says.
Chrana Iwantha, a fitness trainer at the gym in India Club, Dubai, suggests to opt for brisk walks, as it is a comfortable exercise that is suitable for people of all ages. Fitness enthusiasts can spend time at the gym or engaged in outdoor sports activities, he says. He suggests light exercises and workouts like yoga or the treadmill, and advises using lower speed levels on the machines at the gym during the month of Ramadan. “It is better to focus on light cardio exercises, and not put yourself through very high intensity training during this time,” he says.
Iwantha recommends high carbohydrate intake, such as bananas, peanut butter, sweet potato for people who exercise, as this is important for increasing energy levels and stamina. “For those who want to lose weight, it is best to avoid heavy meals, have zero carbohydrate diets, and eat more of white meat, fruits and vegetables”, he says.
It is important to spend plenty of time outdoors, while avoiding the sun as much as possible, especially for those who work outdoors, adds Khan.
Hydrate yourself
Remember to stay hydrated and drink enough water, at least two litres. According to Khan, a well-hydrated person can tolerate a fast much better than a dehydrated one. He suggests refreshing drinks, including coconut water, which helps to maintain hydration during a fast, as well as lemon juice. Fruits and fruit juices having high water content like melons, strawberries etc are also beneficial.
— Sanya Lulla is an intern at Gulf News.
