Explained: How to stay fit and healthy during Ramadan fasting

Hyderabad: Muslims fast from sunrise to sunset throughout the month of Ramadan. They abstain from food and drink. Muslims break their fast at dusk with a meal called Iftar and then again before dawn with Suhoor. During Ramadan, people's physical moods and social connections alter, which may have an impact on their mental and physical health. Yet, there is evidence to show that fasting can have a good impact on your health, including improved mental health and well-being, improved mood, and relief from stress, anxiety, and despair. Thus, keep yourself healthy during Ramadan as this month of fasting requires keeping in mind a few simple behaviours to make it healthy for one's mind and body.

Eat a balanced diet and drink enough water

During Ramadan, social life is more active. People have guests or are hosted by relatives and friends. Visits are focused mostly on the meal that breaks the fast, which is a rich and joyful dinner offered with all of the greatest cuisines. Some people may avoid physical activity throughout Ramadan and, as a result, gain weight during the month. Diabetics may struggle to maintain good control of their illness if they adopt bad dietary habits. You may be able to reduce weight and lower your blood pressure and cholesterol by following easy suggestions. It is encouraged to try to keep these activities even when not fasting.

- Consume plenty of water (at least 10 glasses) and hydrate-rich foods like soup, watermelon, and green salad.

- Caffeinated beverages such as coffee, tea, and cola should be avoided. Caffeine might cause some people to urinate more frequently, which can contribute to dehydration. Remember that sugary fizzy drinks will add calories to your diet.

- When the temperature is high, stay out of the sun. It is critical to be in a cool, shaded area.

- Eat a nutritious, balanced diet at Iftar (breaking fast) to replenish your energy.

- Break your fast with three dates. Dates are a great source of fibre.

- Include plenty of vegetables to give critical vitamins and nutrients.

- Select whole grains, which deliver energy and fibre to the body.

- To get a good serving of healthful protein, grill or bake lean meat, skinless chicken, or fish.

- Avoid fried and processed foods that are heavy in fat or sugar in general.

- Eat slowly to avoid overeating and to enjoy your meal.

- Every day, eat a light Suhoor (pre-dawn meal). This is especially true for vulnerable groups such as the elderly, adolescents, pregnant women and nursing moms, and youngsters who choose to fast.

- Add vegetables, a serving of carbs such as wholewheat bread/bread roll, protein-rich foods such as dairy products (non-salted cheese/labane/milk) and/or egg, and a tehina/avocado side dish.

- Limit your intake of fat and salt and avoid eating too many sweets. Desserts often consumed during Ramadan have high levels of sugar syrup.

- Cold water-containing fruit such as watermelon/melon or any other seasonal fruit such as peach or nectarine is encouraged for ingestion.

- You should strive to minimize your intake of high-fat foods, particularly fatty meats, items prepared with puff pastry, or pastry with additional fat/margarine or butter.

- Cooking methods other than frying are recommended. Steaming, cooking in the sauce, stir-frying in a little amount of oil, and baking can be a good option.

- Avoid high-salt foods such as sausages, processed and salted meat and fish products, olives, pickles, snack foods, salty cheeses, and various types of ready-made crackers, salads, spreads, and sauces (such as mayonnaise, mustard, and ketchup).

- When preparing the dinner, it is advisable to use as little salt as possible and, of course, remove the salt shaker from the table. Many herbs can be used to enhance the flavour of cooked foods.

- Eat slowly and in amounts that are appropriate for each individual. Heartburn and discomfort are caused by large meals.

- Strive to exercise as much as possible and stay active in the evenings, such as by going for a daily stroll.

Fasting for special groups

Fasting with diabetes and hypertension

Fasting with diabetes can result in issues such as low blood glucose, high blood glucose, dehydration, and diabetic ketoacidosis in type 1 diabetes patients. Fasting is generally not recommended for those with type 1 diabetes. Fasting may be possible for those with type 2 diabetes and hypertension who have their diseases under control, either through diet or medication. In any case, the choice to fast should be decided on an individual basis in conjunction with a healthcare provider, taking into account the severity of the sickness and the level of risk involved.

Know the risks before fasting

- Visit your doctor before Ramadan to understand your risk category before deciding to fast.

- Check your blood glucose regularly. Blood glucose monitoring and insulin injections do not break the fast.

- Changes in eating habits may affect blood glucose levels.

- Talk to your doctor about the adjustments required to the dose, timing, or type of medication to reduce the risk of low blood sugar.

- When Ramadan ends, visit your doctor to obtain guidance on changing your diabetes medication back to the previous schedule.

Dietary advice for fasting with Diabetes

- Divide calories and snacks - Divide daily categories and snacks between Iftaar and Suhoor.

- Eat well-balanced meals - 45-50% carbohydrates, 20-30% proteins, and less than 35% fat.

- Eat plenty of fruits, vegetables, and salads.

- Limit foods that are high in saturated fats.

- Use small amounts of oil while cooking.

- Avoid caffeinated, sweetened drinks and sugary desserts.

- Include low glycaemic index and high fibre foods that release energy slowly before and after fasting.

Fasting during pregnancy and breastfeeding

Healthy pregnant or lactating mothers can consider fasting. Nonetheless, the choice to fast should be decided on an individual basis in conjunction with a healthcare expert, taking into account the degree of danger involved.

Tips to fast during Pregnancy

Do not skip Suhoor - Some people may decide to forego the Ramadan pre-dawn meal, known as Suhoor, to gain more sleep in the morning. But, skipping this meal may cause you to feel sluggish for the rest of the day because you will have less energy. The minerals found in Suhoor will provide you with more energy than sleeping in. Make sure to eat enough throughout Suhoor to avoid weakness and dehydration until you can break your fast for the day.

Keep yourself hydrated - Dehydration is a key risk to watch out for throughout pregnancy. Pregnant women need more water than typical because water is required to create the placenta, which provides nutrition to the growing baby. Inadequate water intake might result in insufficient amniotic fluid, inadequate breast milk production, and even early labour. Dry lips, headaches, and dark yellow urine are all indications that you aren't consuming enough fluids.

Remember to drink plenty of water before dawn (Suhoor) and after you break your fast for the day (iftar). Consuming foods high in water content, such as fresh fruits and vegetables, can also help you stay hydrated. Avoid eating salty foods because they can make you thirsty.

Have a Balanced Diet - A well-balanced diet is essential to ensure that you and your baby get enough nutrition. Make sure your Suhoor and iftar meals contain a variety of nutrients such as carbohydrates, protein, vitamins, and fibre. Eating more complex carbohydrates will help you feel less hungry because they release energy more slowly. Brown rice, wholemeal bread, and pasta are examples of complex carbs. Lean protein and healthy fats from foods like almonds and olive oil are also good sources of nutrients for Ramadan.

Control your portion sizes - You do not have to consume large servings of food during iftar because overeating might stress your body. Overeating can cause indigestion and weight gain, especially if you consume a lot of sugary and salty meals. You should only eat enough to feel satisfied. This will keep you from gaining weight or feeling bloated after you eat.

Move around and stay active - During Ramadan, it can be tempting to avoid moving for the majority of the day to conserve energy. Yet, eliminating exercise can make you feel even more lethargic. Maintaining your energy levels throughout the day by engaging in moderate exercise will assist to lower the risk of back pain, constipation, and excessive weight gain during pregnancy. Easy pregnancy activities include brisk walking, swimming, and modified yoga or pilates. These exercises should be done around an hour before Suhoor.

Be careful not to over-exert yourself when exercising while pregnant, even if you already exercise frequently outside of pregnancy. Calf pain, headaches, regular painful uterine contractions, and shortness of breath before beginning activity are all signs that you should avoid exercising.

Essential Do's and Dont's For Heart Patients Fasting In Ramadan

Fasting has no detrimental influence on persons with stable heart problems who do not have recurring symptoms like chest discomfort or shortness of breath. Fasting may be good for them. Reduced food consumption; abstaining from smoking, which will relieve the system of tobacco's detrimental effects; and the stress-reduced environment associated with the Holy Month of Ramadan will lessen heart disease risk in general, as well as have a good influence on persons with heart diseases.

“To minimize complications, people with heart problems should take special precautions when fasting throughout Ramadan and consult their cardiologists, particularly in deciding the right timing and dosage of their medications. People should ask their cardiologists about how to take their medications throughout Ramadan. To compensate for the daily 15-hour fasting period, patients and doctors may need to consider switching longer-acting medications for shorter-acting ones” said Dr. M.S.S. Mukharjee MD, DM, DNB. Senior Interventional Cardiologist, Managing Director, Pulse Heart Center. Director, Pulse Heart Charitable Trust

Founder - Ex-President, IMA Kukatpally

If you have just had heart surgery or a heart attack, you should avoid fasting or following a restrictive diet for at least 6 weeks. Fasting may not always be practical to give your body the best chance of healing.

Other heart-related reasons to avoid fasting include:

- Recurrent chest pain

- Heart failure that leaves you fatigued or short of breath

- Narrowed or inflamed aortic valve (stenosis)

- Being under constant medical observation

If you take cardiac medication and want to avoid taking oral tablets between dawn and dusk, depending on your prescription, your doctor may be able to provide you with versions with longer-lasting effects for the period of Ramadan. Check with your doctor ahead of time to see if this is possible. Keep in mind that if you don't have any other options, you might not be able to avoid taking medication during fasting hours.

Dehydration can cause lightheadedness, so try to avoid it by drinking plenty of water after you break your fast. If you feel dizzy or ill and it doesn't go away after 20 minutes, call your doctor. If you feel feverish, short of breath, or faint, get medical attention right away.

“The Ramadan fasts can improve a person's health, but if the proper diet is not followed, they might harm it! What is consumed during the non-fasting hours is more important than the fast itself. Overeating can be harmful to the body. A meal that contains less food than usual but is appropriately balanced will keep a person healthy and energetic during the month of Ramadan. You strive to eat little and frequent meals, swapping two large meals for four smaller ones. The diet should be simple and not alter significantly from one's typical daily diet. It should include items from all of the major food groups,” said Dr. Mukharjee

How to take care of yourself during Ramadan

- Try to get to bed early or schedule regular naps.

- Don’t skip Suhoor for longer-lasting energy and to get you through the day.

- Ease into fasting with some gentle activities like stretches, walks, and simple breathing exercises. It will help in keeping your energy levels high.

- Stay out of the heat as much as you can.

- Try to stay physically active to improve your mood and physical and mental health.