With long fasting hours and the intense heat of the summer, it is essential to take extra precautions to remain healthy and hydrated throughout the month. You! takes a look…
ramazan
Fasting is an important part of many religious traditions. The Holy month of Ramazan is celebrated with a lot of zeal and esteem all over the world. Pakistan is no different when it comes to celebrating this glorious month. The whole atmosphere is filled with an essence of this blessed occasion.
Fasting can usually be accomplished safely, but if you have any health conditions - including pregnancy, breast-feeding, or diabetes or another illness - it’s best to religious scriptures and your doctor to determine if you still need to fast or you’re able to fast without harm. With long fasting hours and intense heat of the summer, there is a high chance of dehydration, especially in people with diabetes, hypertension, blood pressure etc.
If fasting is done in a healthy manner, there is enough evidence to suggest that it has a positive effect on your health. By avoiding dehydration and heat effects through simple healthy habits, one can reap the benefits of good health, which include weight loss and detoxification of your body. Keeping this in mind, it is very important for people in Ramazan to take extra precautions to ensure they remain healthy and hydrated throughout the month.
Dehydration can cause undesirable side effects on people with chronic diseases such as constipation, headache, dizziness, tiredness and dry skin. In severe cases of dehydration, you might have much more serious complications like kidney problems and seizures. Try drinking fluid several times throughout the night, even if you aren't feeling too thirsty - thirst is a signal that your body is already dehydrated. Moreover, eating meals high in salt and hot spices may increase thirst and the body's need for water; therefore eating such foods are not recommended at suhoor as they may cause extreme thirst during fasting.
Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss. Choose fluids that don't contain caffeine. Remember, breaking your fast at iftar with water not only is traditional, it ensures that you get the best source of hydration into your body before becoming distracted with food.
Other calorie-rich drinks can cause weight gain and stimulant drinks such as coffee and tea can increase fluid loss because they are diuretics. Some vegetables such as watercress and fruits like watermelon known for their high content of water are recommended as a rich source of liquids.
It is also preferred to drink lukewarm water instead of cold water especially at breakfast as this aids digestion. In order to encourage drinking more water, lemon slices or mint can be added to give water a sweet flavour and increase the desire to drink. You can also include juices, milk, beverages and soups but water is the best choice.
As the saying goes, “Breakfast is the most important meal of the day.” During Ramazan, it becomes even more important! Although skipping sehri to have uninterrupted sleep may sound appealing, you shouldn’t. Skipping sehri prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until iftar. Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping sehri also encourages overeating during iftar, which can cause unhealthy weight gain.
It is not uncommon to treat ourselves to delectable fried items like samosa, pakoray, rolls and jalebi for iftar. While these foods make you feel good in the short run, they can make fasting the next day more difficult. Try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat and alternatives. Consuming fibre-rich foods (like oatmeal, whole grains, chickpeas) during Ramadan is also ideal as they are digested slower than processed foods so you feel full longer. Moreover, fruits and vegetables such as cucumbers, lettuce, celery, radishes, tomatoes, cauliflower, and watermelon contain 90 per cent water, and are an excellent refreshing snack to have at your iftar spread.
During iftar, break your fast with dates and fresh juice instead of highly sweetened packaged or instant juices. Breaking your fast with dates helps prevent overeating since dates provide instant energy and make you feel full. However, diabetics should consult their doctors whether they can consume dates or not. If you like drinking iced water to break your fast, avoid it. It does not replenish your thirst but can cause your blood vessels to contract and cause indigestion. It is best if you consume water at room temperature or slightly cold, if you prefer.
When it comes to iftar, it is recommended that you eat your food after your prayers, as this will help you make smart food choices. It takes 20 minutes for the brain to realise that food has been consumed and it then sends signals to the rest of the body.
If your job requires you to be outdoors, limit your exposure during the day and take breaks. Prolonged exposure to high temperatures makes people vulnerable to heat stress, a condition where the body is unable to regulate its temperature.
Though fasting can be physically exhausting, try not to be completely sedentary. If you typically work out during the morning, try switching to the evening after breaking your fast. Observe your body and how it is coping. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated. Think small - short easy walks (to classes or doing errands) or a few stretches can go a long way in keeping your energy up during the day.
