Khaberni - Fasting is an integral part of many religious traditions and can be practiced safely in most cases. However, if you have any health condition - including diabetes or any other chronic disease, or pregnancy, it is best to consult with your doctor to determine if fasting is suitable for you, or if it needs to be modified to avoid any potential harm.
If you are taking medications regularly, make sure to ask your healthcare provider if you can safely stop them, adjust their schedules, or take them on an empty stomach. If you feel unwell during fasting, consult a doctor if the symptoms do not improve, according to Cornell University’s website.
7 Tips for Successful Ramadan Fasting
Sonia Islam, a registered dietitian who previously worked in the Agricultural Extension program at Cornell University, says that fasting during Ramadan is as much a mental exercise as it is a physical one. Although people differ in the ways they mentally and physically prepare themselves, there are a set of tips that can help individuals adjust to daily fasting:
1. Keep your body hydrated
Try to drink fluids several times throughout the night, even if you do not feel very thirsty, as feeling thirsty is a late signal that the body is starting to dehydrate. It is preferable to choose caffeine-free liquids, as caffeinated drinks may increase fluid loss.
And remember that starting your Iftar with water is not only a tradition but also an effective way to ensure your body is well-hydrated before you start eating.
But beware of drinking water in large quantities at once; trying to consume large amounts fast can lead to a dilution of body salts, which can cause a serious condition known as water toxicity, and can be fatal in some cases.
2. Variety is the spice of life
Make sure to eat a variety of foods in the evening. During Ramadan, your body needs balanced nutrition more than ever to compensate for the fatigue.
The essential ingredients that should be included in your meals:
- Whole grains.
- Vegetables.
- Fruits.
- Lean proteins.
- Healthy fats (such as olive oil and nuts).
3. Portion size matters
It takes about 20 minutes for the body to feel full, so avoid overeating at Iftar. Eat mindfully and listen to the satiety signals from your body, as this alleviates the burden on your digestive system and provides better energy compared to consuming large amounts at once.
4. Keep moving
Although fasting can be physically exhausting, try not to become completely inactive. If you are used to exercising in the morning, consider shifting it to the evening after Iftar.
It is not advised to engage in intense physical activities during the day, as they can quickly lead to dehydration. Start with simple steps, such as short walks - whether to university or to run some errands - or practicing light stretching exercises, as this helps you maintain your activity throughout the day.
5. Some secrets of a successful Suhoor
A balanced meal at Suhoor helps stabilize blood sugar levels, which provides better energy during the fasting hours.
Elements you should include in your Suhoor meal:
Whole grains: Complete breakfast cereals, brown bread, brown rice, oats.
Fresh fruits and vegetables: Explore the vegetables and fruits section for varied and nutritious ideas.
Protein: Milk, yogurt, eggs, nuts.
Healthy fats: Nuts, olives.
Practical ideas for Suhoor meals:
- Oatmeal with low-fat milk, garnished with fruits and nuts.
- A bowl of complete breakfast cereals with low-fat milk, garnished with fruits and nuts.
- A slice of whole wheat toasted bread, a boiled egg, and a piece of fruit.
- Peanut butter sandwich on whole wheat bread with a cup of low-fat milk.
- A banana or apple with peanut butter and a cup of low-fat milk.
- Bowl of vegetable soup, slice of whole wheat toasted bread, and a cup of low-fat milk.
- Whole wheat couscous salad with mixed vegetables, olive oil, and canned tuna.
- And don't forget to drink water during Suhoor.
6. Discover what suits you
Depending on your sleep pattern, you may need to experiment with the number and timing of meals that help you maintain your energy. Meal scheduling during Iftar is personal and varies from individual to individual.
7. Trust your body's feelings
Each person is unique, and may feel their best when following a dietary pattern different from others. If you are having difficulty fasting and these tips do not yield the desired results, consult a nutritionist or healthcare provider for more specific guidance suited to your condition.
Additional tips for athlete nutrition
Fasting may pose additional challenges for athletes and physically active students, such as:
- Decreased energy consumption.
- Dehydration.
- Loss of muscle mass.
- Constipation.
- Sleep disturbances.
All of which may increase fatigue and negatively impact physical and mental performance.
To minimize potential negative effects, nutrition specialists at Cornell University recommend the following:
- Focus on carbohydrates and protein in meals after sunset and before dawn.
- Add smoothies, protein drinks, and/or protein bars alongside solid meals if it is difficult to eat large amounts of food.
- Choose high-calorie meals and snacks to meet daily needs, such as: dates, nut butter, granola, avocado, seeds.
- Drink electrolyte-rich beverages to improve hydration. Milk, natural juice, and soup are excellent hydration options.
- Get electrolytes through sports drinks, or by adding a pinch of salt and lemon juice and sugar to water to enhance its effectiveness in hydration.
- Add ground flax seeds or chia (from one to two tablespoons), cooked oats, or yogurt to your diet.
Lastly, make sure to get enough sleep to support recovery, adaptation, and performance improvement. If possible, consider scheduling exercises close to meal times, which helps provide energy and improve recovery through proper nutrition.
