Today's Edition
SARA ALZAABI (ABU DHABI)
One of the five pillars of Islam, fasting is practiced by healthy adult Muslims throughout the holy month of Ramadan, a time when practitioners refrain from eating and drinking from dawn until sunset.
Traditionally, Ramadan has two meals consist of Suhoor, a meal consumed early in the morning, before sunrise, and Iftar, a the meal that breaks the fast immediately after sunset.
For Muslims, Ramadan is viewed as an opportunity to practice self-control, discipline, and empathy. The practice of fasting has been linked to health benefits, and following key principles of healthy fasting can lead to weight loss, lower blood pressure, and decreased cholesterol levels.
Hydration
To practice healthy fasting, drink plenty of water, slowly, and limit the intake of caffeine, sugar, and salt. Healthy adults require at least 10 glasses of water daily, according to the World Health Organisation. Instead of drinking cold water, which can narrow blood vessels in the stomach, causing indigestion, the Dubai Health Authority recommends slowly drinking room-temperature water between Iftar and Suhoor.
Likewise, eating water-rich foods, such as watermelon as a Suhoor meal or a desert, can also help people stay hydrated while fasting. Fattoush salad, a traditional Arabic salad which contains water-rich cucumber, is another example of a hydrating Ramadan meal. Further, those who fast should avoid caffeinated drinks, such as tea, coffee, and soda, which can lead to dehydration.
Nutrients
Consuming nutritional foods during Suhoor is important for those who fast to do so safely. For instance, Cleveland Clinic Abu Dhabi recommends eating complex carbohydrates, like fruits and vegetables, beans, chickpeas, and lentils to provide energy throughout the day. Further, low-fat dairy products, such as labneh or laban, as well as unsaturated fats like avocado, unsalted almonds, salmon, olives, and olive oil can make the meal more nutritionally rich.
Delaying Suhoor is also a healthy way to fast, as the meal provides fuel throughout the day. Ideally, Suhoor should be a nutritious, light, and nutrient-rich meal that offers enough energy to reach Iftar.
Equally important is ensuring that Iftar is nutritious and balanced to restore energy levels. Starting with a few dates (traditionally three) is an important tradition that also offers fiber. The dates are commonly followed by a glass of water or Laban (Middle Eastern buttermilk) to avoid indigestion. This fast-breaking snack is then finished with a main course. It is important to ensure that the main Iftar meal is full of vegetables, which supply essential vitamins and nutrients. Integrating whole grains into Iftar offer energy and fiber, while a healthy serving of protein is important to provide the body energy. To practing healthy fasting, avoid fried and processed foods that are high in fat or sugar, and instead, consume grilled or baked lean meat, such as skinless chicken or fish.
Exercise
Staying active during Ramadan is important to maintain a healthy cardiovascular system. For those who practice healthy fasting, staying active through regular exercise can burn more calories than the body requires, preventing fat storage and leading to healthier lifestyle changes.
Medical ConsultationAlthough fasting can be undertaken safely by healthy individuals, it can be dangerous for others. According to the Dubai Health Authority, the elderly, individuals who are pregnant, or those with chronic diseases or health conditions, should consult their physicians to avoid any complications and to regulate their medications.
