Dr. Faiyaz Ali Maniyar,MD, MRCP (UK), Senior Consultant Physician, Primecare Hospital
With Eid just around the corner, millions of Muslims across the world are observing fast from dusk till dawn. While fasting during Ramzan has both physical and psychological benefits, devotees can easily fall sick if a healthy and nutritious diet is not followed.
Don’t skip ‘Suhour’ : Just like breakfast, ‘Suhour’ is considered the most important meal of the day during Ramzan. The pre-dawn meal is like a fuel that will keep your body working until Iftar. A well-balanced Suhour meal should consist of complex carbohydrates (wheat, oats, grains), high-fiber foods (cereals, dates, figs, bananas etc.), and protein-rich foods (eggs, cheese, meat).
Avoid fried and processed food : During Ramzan you should avoid eating fried and processed food as they are high in fat and low on the nutrient. Fried and processed food can trigger acid reflux, leaving you feeling nauseous. Further, you should cut down on the intake of sugar.
Keep your body hydrated : Since you can’t drink any beverages in the day, your body may get severely dehydrated during Ramzan. To prevent this, you should drink an adequate amount of fluid in the period between Iftar and Suhour. Apart from drinking at least 8-10 glasses of water, you can also eat fruits and vegetables that have high water content like cucumbers, watermelons, pumpkins etc. However, it’s recommended to avoid caffeinated drinks.
Don’t over exercise : Since your body tends to get dehydrated while fasting, you should try to avoid working out during Ramzan. Although you can do light workouts after fasting hours, while keeping your body well hydrated.
Keep your meal sizes in check : While it may be tempting to eat a lot at the time of Iftar meal, you should keep your meal size in check. Overeating will increase the risk of heart-related diseases and type-2 diabetes. Rather than eating in a large quantity, try to eat more soups, vegetables, and fruits.