Desk Report
Published: 09 Apr 2022, 02:32 pm
Representational Image || Photo: Collected
During
Ramadan, millions of Muslims around the world focus
on inner reflection and fast from dusk until dawn. If you fast during Ramadan,
not only do you change your eating and sleeping patterns, but your body’s
biological clock also undergoes a series of changes both physically and
mentally. Dehydrated and hungry due to fasting, your body slows down your
metabolism in order to use energy as efficiently as possible.
But
you can still enjoy fasting and capture the spirit of Ramadan simply by
drinking enough water and watching what you eat during suhoor (the meal period
before sunrise) and after iftar (the meal period after sunset).
Understanding
Your Nutritional Needs
During
Ramadan, to meet the amount of energy and nutrients your body needs during the
day, you should eat foods rich in protein, carbohydrates, vitamins, and
minerals, and you should make sure to drink enough water.
At
the same time, this does not mean that you should eat everything you need at
once during suhoor. If you do that, your body cannot utilize the energy intake
all at once, which may result in weight gain. This is because your metabolism
adapts to eating patterns during Ramadan.
Adults
need to drink 3 to 4 liters of water a day. Even though you get 40 percent of
this amount from foods, fruit juice, mineral water, tea, and other beverages,
you should still drink 1.5 and 2.5 liters of water a day. This means you should
drink two or three glasses of water every hour from iftar to suhoor.
What
to Eat and What to Avoid
One
of the most common mistakes is to eat snacks after iftar in order to suppress
your appetite and then go to sleep, skipping suhoor and staying hungry until
the next iftar. You should always eat during suhoor, preferably right before
fasting starts. Eating before bedtime or avoiding eating during suhoor may
cause serious low blood sugar problems and dehydration the next day. As a
result, you could feel dizzy and distracted during the day.
So,
what should you eat during suhoor to feel more energetic throughout the day? A
light, healthy and filling breakfast is a great option. Before sunrise, you can
eat dairy products and fresh vegetables such as cheeses, eggs, tomatoes, and
cucumbers. Additionally, you can always enjoy a soup, vegetables cooked in
olive oil and fruits.
This
combination meets your body’s daily energy, vitamin and protein needs. In
addition to fruit, you should eat whole wheat bread and pasta, couscous or
bulgur wheat rich in carbs and fibers, which are good for your digestive
system.
Dried
fruits like dates, walnuts and almonds are also great food supplements. They
can make you feel full for long hours throughout the day. It’s not just the
variety of food you eat, but also the portions that play a decisive role in
your nutrition. You should choose smaller portions and eat wisely.
Staying
Healthy and Hydrated During Ramadan
During
Ramadan, you should avoid daily activities that can dehydrate your body,
especially during hot summer days. If you work in hot weather conditions or are
a professional athlete who wants to fast, use food supplements for a balanced
and healthy diet that will support your daily activities.
If
you regularly exercise you should continue to meet your daily energy, protein,
and water needs during the times you are not fasting. Additionally, lower your
exercise duration by 30 percent during Ramadan.
Breaking
the fast with easily digestible foods is a good, healthy option. During
Ramadan, people tend to eat a lot of food very quickly after many long hours of
fasting. But try breaking your fast with soup, then water, ayran or
fresh-squeezed fruit juice, so you can hydrate your body after a long day of
dehydration, and then eat the main course 10 or 15 minutes later. This will
prevent excessive food intake by giving you a sense of fullness, which in turn
will help your digestive system.
For
the main course, grilled, boiled or steamed meat, chicken or vegetable dishes
are good options. By chewing your food thoroughly and taking a walk an hour or
two hours after iftar, you can aid your digestive and cardiovascular systems.
Ramadan
is indeed a sacred time of year and fasting is an important part of this holy
month, but as you can see, there are plenty of options available to fast and
stay healthy and nourished.