Today's Edition
SARA ALZAABI (ABU DHABI)
A balanced diet rich in fluids, protein and fibres is essential to address low blood sugar, fatigue and dryness while fasting, according to experts.
Speaking to Aletihad, Dr. Sadaf Brown, Staff Physician at Cleveland Clinic Abu Dhabi, highlighted the importance of not skipping suhoor, the pre-dawn meal, as it gives sufficient energy for the body to stave off hunger and fatigue.
Healthy foods such as fruits, vegetables, whole grains, and proteins should be taken to provide the nutrition needed for the body.
Dr. Brown also warned against overeating at iftar, the meal at sunset breaking the sunset.
People who overeat, especially foods rich in fat and calories, are prone to gain weight and experience indigestion.
Meals should hence include balanced amounts of protein and fibres that can satisfy hunger for a longer duration.
Salt intake should also be monitored, especially at suhoor, to prevent dehydration during the fast.
She also stressed measures to stay hydrated: drink plenty of water during iftar and eat foods with high water content.
Excessive salt and caffeine should be avoided, as they can increase the risk of dehydration Dr. Brown added.
Lastly, exercise timing is also very important.
Exercise sessions are better taken 2-3 hours after iftar or just before suhoor, Dr. Brown said.
During fasting periods, any intense exercises should be avoided to decrease the risks of dehydration and other health complications.
Also speaking to Aletihad, Clinical Dietitian Yara Alhasibi at Ebn Hayan Healthcare Group discussed ways to maintain a healthy diet in Ramadan.
"Ramadan is a great time to improve eating habits and focus on nourishing foods. However, common habits can cause issues like indigestion, dehydration, and weight gain, so it is important to follow a balanced diet during fasting," Alhasibi explained.
She also suggested taking a brief 10-minute rest after eating, which aids digestion and helps recognise feelings of fullness.
Concerning the main meal, Alhasibi advised: "The meal should include protein, grilled meat, chicken, or fish, complex carbs, brown rice, potatoes, or bread, and fibre-rich vegetables. Avoid fatty, fried foods and sugary sweets, as they can cause indigestion and energy crashes."
"Fibre slows down digestion, helping to keep you full longer," she said.
She also advised to drink 8-10 glasses of water between iftar and suhoor and to limit caffeine, which makes one lose more fluids.
She also warned against salty foods that increase thirst.
It is recommended to eat slowly, walk after iftar, and add milk or yoghurt for probiotics.
