Ms. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, BangaloreRamzan reflects the hardship felt by Muslims who involve in fasting for a month from dawn to sunset, during which food and fluids are allowed before dawn and after sunset (these meals are called Suhoor and Iftar, respectively). Ramzan fasting duration is about 14 to 18hours a day depending on where they live. Similarly fasting is a spiritual practice in several faiths which is found to strengthen their relationship with God and this made researchers to co-relate to find out the benefits of intermittent fasting which is a non-religious fasting practiced under medical supervision can bring improvements in health conditions. But more research is needed to find out the long term effects of intermittent fasting if practiced for years.
The entire process behind fasting is that you are allowing the insulin levels to drop far enough and activate your body to use stored fat to burn off. Hence fasting has benefits in treating obesity, diabetes, cardiovascular disease, cancers and neurological disorders under the supervision of your Doctor and Nutritionist since one needs to adjust prescribed medicines.
Although intermittent fasting is practiced by consuming non-calorie fluids throughout the day to prevent dehydration, dizziness and head ache but Islamic fasting is more stringent therefore one needs to keep a close watch on their health during this season of pandemic outbreak and hot weather. Since there are exemptions for young children, older people, travelers, pregnant women, sick. One can refrain from fasting if you observe any symptoms of flu. Studies showed that Ramzan fasting has health protective effects. Ramzan fasting has been shown to only mildly influence the immune system which are short term benefits. It is found beneficial on your cholesterol profile and alleviation of oxidative stress.
Fasting is essentially carrying benefits but feasting after fasting , lack of sleep , less activity , poor intake of fluids , skipping your medicines or supplements and bringing an imbalance in nutrient intake can not only ruin the benefits of fasting also devastate your health and predispose to major illnesses. No studies of fasting and risk of COVID-19 infection have been performed yet and do not follow any advice without consulting your healthcare provider.
Presenting you the safe and healthy practices to benefit the best out of holy days of Ramzan:
Get a customized plan from your Nutritionist. Your healthcare professional should provide a culturally-sensitive patient-centered care to fulfil your spiritual goals. Get your Doctor review your prescribed medicines during this season. Follow a healthy meal plan or Mediterranean way of eating during fasting days to prevent the risk of following unhealthy meal practices which is commonly observed. Consult your Doctor for a change in your medicine routine if your suffering from Diabetes or kidney disorder or any other ailment.
Tips for your daily Suhoor
Begin your day with adequate fluids to prevent dehydration expected throughout the day but exclude sugar based or frizzy drinks. Choose fiber and protein rich breakfast with complex carbs to kick start your fasting and to prevent you from tiredness, fatigue, constipation and feeling hungry later throughout the day. The recipe should be easy to cook with adequate nutrient quality: Oats and dhal pancake with vegetable topping, chutney and boiled egg, egg and vegetable roll with hummus or avocado dip, Mixed grain cereals with nuts, yoghurt and poached egg , dhal ,veg and mixed gran porridge with fruit. Avoid excess salty foods such as salted nuts/butter/cheese/ready to eat foods that increases your thirst for fluids during your fasting hours.
Tips for your daily Iftar
Include adequate fluids initially such as water, fresh fruit smoothies, vegetable juices, soups, cucumber, tender coconut water with basil seeds, yoghurt or buttermilk. To provide you with energy simple sugars such as sugar, jaggery based can be replaced with natural sources of carbs from fruits and dry fruits that provide you with immediate requirement of energy and minerals such as potassium , sodium etc. Followed by this add starchy fiber rich foods such as whole wheat, broken wheat, millets, unpolished rice, quinoa, oats, sweet potato along with protein sources which should meet 40% of your daily requirement. Choose healthy protein sources a balance in both plant and animal derived proteins like peas, dhals, sprouts, beans, mushroom, paneer, cheese, yoghurt, nuts, seafood, poultry and eggs but limiting red meat and processed meat. Blend the above meal with one or 2 servings of vegetables too.
In lieu of outdoor activities, indoor physical movement and online physical activity classes are encouraged and sitting idle for longer hours should be discouraged. Thereby after 2 hours of your Iftar and your Taraweeh (prayers) resume to some light exercise before you take a next healthy break so that you can get adequate sleep.
The next break before you hit the bed should not include a dessert treat since your appetite forces you naturally to binge hence add high protein , vegetable based light meal / snack / beverage / porridge or a protein bar if you prefer not to cook . This helps to meet your remaining nutrient requirement of the day and prevent you from muscle breakdown.
This year fasting has definitely made some changes by avoiding social gathering , so why not make few healthy changes to preserve your health?
Ms. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore
