Abu Dhabi Week finds out how to stay fit and healthy during Ramadan
Right Bite dietician, Hala Abu Taha, tells us about the biggest health concern while fasting and what healthy eating habits we should adopt to avoid health complications.
What is the biggest health concern while fasting?
Usually Ramadan is meant to be a regular detox for the body. The main concern comes when people abuse Ramadan and don’t follow the recommended fasting. Dehydration is a big concern. In Ramadan we fast around 16 hours now because it’s a very long day and it’s hot.
How can we tackle dehydration?
It’s recommended to consume around eight cups, or two litres, of water per day. The more you are active and exposed to the sun, the more you should hydrate. Avoid activities that will make you lose water, so instead of exercising outdoors do it indoors. Nothing replaces water, not juice, coffee, or tea. Coffee and tea are diuretic so they will make the body dehydrated. Try to decrease your intake of caffeine during Ramadan.
What are ideal foods for breaking fast?
After long hours of fasting it’s very important to recharge the body. Our blood sugar level will be very low so we can go for three small dates. Dates are full of potassium, which is important for muscle contraction, and they also have simple sugar to help elevate the blood sugar. We also recommend yoghurt or laban, which is rich in vitamins and protein to keep the body active after fasting. Of course, we should drink plenty of water.
Then we can go for hot soup, not a creamy soup but a light soup such as lentil or clear soup to help the stomach.
Keep space for the main meal. Go for good starch, lean protein and vegetables that have very little oil. We should go for carbs that are high in fibres so it has a slow absorption rate on the body, which will keep the body energetic for longer.
How many meals should we have and what are the best snacks for in between?
Ideally, it should be iftar, a snack (around 9pm or 10pm), then suhour. We recommend you get the full meal at iftar time because your body needs it after the long fasting hours. You can have up to two healthy snacks, usually fruits to give you more fibre, or a handful of walnuts, which have magnesium and healthy fats.
What are the common health complications during Ramadan?
People usually suffer heartburn caused by laying down right after a meal, having heavy fried foods and eating quickly. Constipation is also very common. Stick to a good amount of water and have vegetables and fruits. Also people get tired because of the wrong fasting habits. If you follow a proper food plan and pattern you won’t be tired.
What about people on medication or who have diabetes?
I always recommend before Ramadan for people to check with their physician whether they can fast or not and also their routine of medicine.
Usually, people who depend on insulin cannot fast because insulin should be taken at specific timings. Check with your physician and always learn about the symptoms and signs that you should break your fast.
What are you recommendations for non-Muslims who want to fast?
The main advice I have is to try to postpone the suhour until sunrise time. Suhour is not meant to be dinner; it should be taken before fasting starts. Suhour should be a healthy meal with a lean protein and a good source of carbohydrates. Don’t have caffeine at suhour because otherwise you won’t sleep well and will be tired for the whole day of fasting.
DO
- Drink plenty of water during the non-fasting hours.
- Replace fried foods such as sambusek and spring rolls with baked versions and consume in moderation.
- Take a ten-minute break after breaking the fast as the body takes 20 minutes to reach fullness.
DON’T
- Replace water with caffeinated drinks.
- Consume too many sweets. Swap food such as fried qatayef for a baked version and avoid adding too much sugar syrup.
- Forget the protein or you will lose muscle. Meals should include a lean protein with a good starch and vegetables.
Rachael Peacock
