The Holy month of Ramadan is a special month of deep significance for the Muslim community, as does the act of fasting, which is all about sacrifice. However, abstaining from food and water for prolonged periods and a change in schedule in eating and sleeping patterns, all of which can cause health problems ranging from dehydration and weight gain, to fatigue and indigestion. Unless, they are treated with a healthy awareness so that you can benefit from the wellness of fasting.
Following some simple guidelines can keep these problems at bay and ensure that you celebrate Ramadan on a healthy and safe note, says Dr. Moayed Alhelfi, Consultant Endocrinologist, Medeor 24×7 International Hospital Al Ain and offers the following tips tokeep you healthy and energizedduring this period of fasting.
Fasting during Ramadan, especially during the summers, can cause dehydration. Make sure you consume adequate amounts of liquids; preferably water, after you end your fast with iftar, the post-sunset meal, and during the period until suhoor, the pre-dawn meal, to keep your body well hydrated. The minimumnormally, is at least six to eight glasses of water. But, with the temperature rising, however, it is advisable to drink a lot more.
You can add slices of lemon or cucumber to cold water and sip it after you break your fast. This is a cool and refreshing way to energize your body, quench your thirst and ingest a host of vitamins and minerals that build your immunity.Citrus juices are also a healthy and refreshing complement to an iftar meal. Citrus juices, high in vitamin C, rejuvenate the body after a long day of fasting.
Avoid too much of tea &coffee when you are fasting, as it is a diuretic and may stimulate further water loss.
Eat light; eat right
Prolonged fasting can deprive the body of its nutrients, so you must make sure you’re actually feeding your body nutritious foods,with good fats, vitamins and minerals. For suhoor, eat meals that are high in complex carbohydrates, fibre, balanced with protein and healthy fats they will keep you feeling full for longer, and release the energy your body needs over a sustained period. A good example of that is a bowl of oatmeal with nuts and a spoonful of flaxseeds; scrambled eggs with a piece of wholegrain toast, or muesli with yoghurt and berries.
At iftar, don’t overeatand avoid heavy and fried meals, as this can cause indigestion and weight gain. Instead, eat steamed, grilled, baked, roasted or sautéed dishes. In fact, it’s best to break your fast with 1-3 nutrient-rich dates, followed by some lentil soup and a light dinner that has carbohydrates, protein and good fats. Consume vegetables and fruit to get nutrients such as fibre, vitamins and minerals, to replenish what you lose through fasting.
Avoid sweets as much as you can and opt for fresh fruits or a handful of nuts,during episodes of craving. It is okay to eat dessert in limited quantity occasionally, but overindulgence will result in you packing in the pounds.
Don’t sweat it
Avoid heavy exercise, especially intense cardio sessions, during the fasting period to avoid fatigue, weakness and dehydration.Moderate activity is advisable to keep you feeling energized throughout the day. A 30-minute walk just before sunset or an hour after iftar is recommended.
We trust these tips will help you celebrate a special and safe Ramadan this year.
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