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Stay healthy while fasting



"The month of Ramadan is a great opportunity to focus on a healthy and balanced lifestyle, and fasting teaches you how to take care of your eating habits and improve your self-discipline."

Fasting Healthy
The information is for you help you understand the fasting health issues so you can make informed decisions to minimize complications and maximize the benefits of your fasting.
The body goes into a fasted state about eight hours after the last meal, when the intestines stop eating nutrients. In its normal state, the body's own glucose, which is stored in the liver and in the muscles, is the main source of the body.
During a fast, this glucose storage is first consumed to provide energy. Later on in fasting, as soon as the glucose stores are exhausted, fat becomes the next source of energy for the body. Only with prolonged fasting from many days to weeks does the body eventually become a protein for energy. This is the technical description of what is commonly known as "hunger" and is clearly unhealthy.
With Ramadan fasting only from dawn to dusk, there is ample opportunity to refresh the energy reserves at meal times before and after dusk. This represents a progressive and smooth transition from glucose to fat as the main source of energy, thereby preventing the breakdown of muscle tissue for protein.
Balanced nutrition and fluid intake are important between fasting. The kidney is very efficient in maintaining the body water and salts, such as sodium and potassium. However, these can be lost through sweating. To prevent muscle breakdown, meals must contain a sufficient amount of energy food, such as carbohydrates and some fat. Therefore, a balanced diet with sufficient amounts of nutrients, salts and water is crucial.


Do not skip Suhoor
Even though the thought of sleep is much more attractive than waking to quench some food, do not skip Suhoor. Suhoor is the most important meal of the day and during Ramadan ̵

1; it's the meal that will sustain you for the next few hours.


Good and Bad Food During Ramadan
During Ramadan You must make additional efforts to include food from all five food groups to ensure variety and a balanced diet. These foods include:
• Bread, cereals and other cereal products
• Fruits and vegetables
• Eggs, meat, fish and poultry
• Milk, cheese and yoghurt
• Fats and sugars (1965) they contain very little nutrients and are high in calories and therefore their intake should be limited.
Complex carbohydrates are foods that release energy slowly during long fasting hours and are found in grains and seeds such as barley, wheat, oats, millet, semolina, beans, Lentils, wholemeal flour and basmati rice
Fiber-rich foods are also slowly digested and contain bran, cereals, whole grain cereals, vegetables such as green beans and seeds and almost all fruits including apricots, prunes and figs.
Foods to avoid are the highly processed ones and fast-burning foods containing refined carbohydrates like sugar and white flour or fatty nutrients include cakes, biscuits, chocolates and candies. It may also be worthwhile to avoid the caffeine content in beverages such as tea, coffee and cola (caffeine is a diuretic and stimulates faster water loss through urination)


What if I do not feel well during Ramadan?

If fasting seriously affects the health of fasting, or if one is truly ill, Islam frees them from fasting. "God intends every facility for you, he does not want to get you in trouble." (Quran 2:18)
People who regularly take medications should discuss this with their doctor. Fasting is not a must for pregnant women or children under the age of nine.


Exercise during Ramadan?
It is advisable to reduce the level of strong stroke exercise you perform during Ramadan because of the reduced energy.
Yoga puts less stress on your body and also allows you to relax and meditate during your workout. If you need heavy training, consider exercising after fasting.
Can I smoke during Ramadan?
Smoking is considered fast because you take something in your mouth through the mouth. A Principle of Ramadan is Purification of the Body


Ramadan Quick Tips
• Eat normally large, nutritious meals that are rich in fruits, vegetables, beans, lentils, rice and cereals are. Suhoor and Iftar
• Avoid foods high in fat, salt and sugar.
l Drink plenty of fluids and avoid drinks containing caffeine, such as coffee, tea, energy drinks or cola.
• Talk to a doctor if you take regular medications or are pregnant or breastfeeding if you choose to fast.
• Avoid over-training during Lent


Food to avoid
Deep-fried foods such as pakoras, samosas and fried dumplings should be replaced with whole grains, such as chickpeas (simple or with potatoes in yoghurt with various Indian spices), Samosas instead of fried and boiled dumplings
Rich in sugar and fatty foods Indian sweets like Ghulab Jamun, Rasgulla, Balushahi and Baklawa can be replaced with milk sweets and puddings like Rasmalai and Barfee ,
Fatty cooked foods such as parathas, oily curries, greasy pastries can be modified with chapattis without oil and baked or grilled meat and chicken


Diabetes and fasting during Ramadan
It's better for diabetics to visit their diabetes care provider for advice before fasting.
People with diabetes who are controlled on diet, metformin, or DDP4 inhibitors (januvia, galvus, onglyza) can take fasting like any other person, as the risk of hypoglycaemia is the lowest in these drugs. Those who have sulfonylureas (daonil, glimipride, glylazide) and insulin are at risk of fasting hypoglycaemia. You should monitor blood sugar levels yourself, at least in the first few days, to see the trend with a change in food intake. You need to break fasting at low blood sugar levels. (19659004)

* Dr. Simi Lali, General Practitioner – Emergency Medicine, Aster Hospital, Doha, Telephone: 44440499


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