A table set for Iftar   Ramadan is fast approaching and a common question on many people’s lips is ‘How do I stay healthy while fasting?’ Arabstoday attended a talk by Dr. Naziah Shahid to get the latest health tips on how to ‘enjoy a healthy Ramadan’.
Fasting is a perfectly safe practice for most people, and does indeed carry some health benefits, such as helping to lower cholesterol and blood pressure along side reducing fat stores. However, fasting for such a long period during the hot summer months it hard, so it is important to get the best advice on how to make it more manageable for yourself.
Dr. Shahid highlighted the benefits of foods with low Glycemic indexes or low GI, such as oats, pulses, vegetables and fruits like apples and plums. These foods release their energy slowly over a longer period, unlike high GI foods which release it quickly and cause spikes in energy levels - like a sugar rush after a chocolate bar. She recommended that these foods should be eaten to ensure stable energy levels throughout the day, especially for diabetics.
Along with eating ‘friendly carbs’, it is important that your diet is well balanced. That means eating not only carbohydrates, proteins and fats, but also getting your required intake of fibre and vitamins. Meals should also be eaten little and often, as gorging on food can lead to indigestion, and will not aid stable energy levels throughout your fast. Dr. Shahid summed it up by saying: “Change the times you eat, not your diet”.
Keeping hydrated during your fast is another key issue; it is recommended that a person drinks 8 cups of water a day; the best way to do this while fasting is to drink 2 pints of water before, and after your fast to make sure you don’t become dehydrated. It is advised to stay off diuretics such as coffee and tea as they promote water loss.
When it comes to family members it is important to watch seniors’ blood pressures, and to make sure that they are eating low GI foods to maintain their energy levels. With children it is necessary to let them fast on their own accord, but to encourage them to ‘pace themselves’ and to build up fasting, perhaps by doing it for shorter periods initially. It is recommended that diabetics do not fast, however, if they do then it is vital for them to break it if they are showing signs of hypoglycaemic, such as being lethargic or irritable.
It is good to maintain a routine that doesn’t cause you to over exert yourself.  Taking time to sleep during the day is essential, especially if you do a lot of exercise. However, with a good diet and careful meal planning, a healthy, enjoyable Ramadan is assured for all.