The Holy month of Ramadan is here. During this time it is important to get proper nourishment between iftar and suhoor in order to be ready for the next day of fasting and to stay healthy.
Eat Healthy – It is more rewarding!
Hunger tempts us to indulge in heavier foods and eat fast which can lead to feeling sluggish. Highly processed foods are high in salt, sugar and unhealthy fats, which won’t last long and can increase thirst making the fasting period metabolically demanding.
Tips
- Begin iftar with dates and a glass of milk before taking a break to recite salaah – you wont feel as hungry after you pray. Dates are an excellent source of fibre.
- Balanced diet! Incorporate plenty of vegetables to provide vital vitamins and nutrients. Enjoy foods that have been grilled (lean meat, skinless chicken, fish), baked (potatoes) or steamed instead of fried.
Choose whole grains, avoid too many sweets and limit intake of food high in fat and salt - Eat slowly – large amounts of food taken quickly may cause heartburn and discomfort.
Stay Hydrated
The human body is about 60% water. It is vital for bodily functions. The amount of water in the body fluctuates – it is lost through urine and sweat and regained from food and drinks. Adults on average need 2-3 litres of water each day
Tips
- Drink plenty of fluids before the start of fasting hours.
- Limit drinks high in caffeine such as coffee, tea & soda since they cause increased urination hence risk of dehydration. Instead consider unsweetened juices or milk which are tasty, low calorie alternatives.
- Consider starting meals with broths, soups or stews.
- Take fruits such as watermelon and vegetables such as spinach that are high in water content and can also help to replenish fluids.
Exercise Strategically & Rest
Stay active especially in the evenings. Find time to take a walk or do some gentle stretching.
Get adequate rest, but be sure to stay awake long enough to replenish the fluids and nutrients your body needs.
Fasting with Diabetes and Hypertension
People with type 1 diabetes are generally advised not to fast. People with type 2 diabetes and hypertension who have their conditions under control, either through diet or medication, may be able to fast. However, consult your doctor or dietitian for the right advice based on your situation.
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